How to Use a Protein Supplement for Weight Loss
- Possible Pat
- June 11, 2018
I’ve been transparent about the fact that I didn’t use any supplements when I first began my journey. I focused on feeding my body with healthy whole foods and adding walking to my daily routine.
But I use supplements now, and one of the ones I rely on the most is my protein powder. I use it daily to help build muscle, lose weight, and as a meal replacement. And although I didn’t use it at the beginning of my weight loss, I think it could have had a lot of benefits if I knew how to use it.
Because I think taking a protein supplement can be beneficial I want to talk to about:
- > The best protein supplement
- > Why people use a protein supplement
- > How it can be helpful when losing weight
- > A protein meal replacement recipe you should try
The Best Protein Supplement
There are several different types of protein supplements on the market. If you ask around you’ll find that everyone has their favorite type of protein and their reasons for using, but in my opinion, you can’t beat out a whey protein.
I use and rely on whey protein supplements on a daily basis because I find I get the best results from it and it is easily digestible. In fact, has the highest rating for its ability to supply the body with necessary amino acids and its ability to be digested by the body with ease.
So what is a whey protein supplement?
Whey is the byproduct of the cheesemaking process. Milk contains the two proteins casein and whey. When cheese and other dairy products are made, the fatty parts of the milk coagulate and they whey becomes separated from the rest of the product. This byproduct is then processed into protein powders and it a great way to consume an additional 25 grams of protein that is easily digestible. Plus, it is generally more affordable and tastes better than other protein powders available on the market.
There are three types of whey proteins available on the market: Concentrate, Isolate, and Hydrolysate. Here is what this means:
- > Concentrate – This type of whey protein contains low amounts of fats and carbs that have not been removed from the product.
- > Isolate – In this type, all fat and lactose have been removed (or contains less than 1%). If you have issues digesting lactose, this may be an option for you.
- > Hydrolysate – This “predigested” form of protein means that is has gone through partial hydrolysis, making absorption within the body quicker and more efficient.
Each of these whey proteins can be bought separately and have their own benefits. I personally use a protein powder made by BodyBuilding.com that is a combination of the three so that I can get the most benefits.
Benefits of a Whey Protein
There are several reasons other than taste and affordability as to why people choose to consume whey protein over other proteins available. Here are some of the top benefits of consuming a whey protein supplement:
- > Boosts Metabolism – Whey protein can boost your metabolism, so you burn more calories throughout the day (up to an extra 100 calories). Consuming protein burns more calories naturally than consuming fats and carbs do.
- > Reduces Hunger – Because protein is very satiating, consuming whey protein can reduce your hunger throughout the day and reduce your overall appetite. This can prevent you from overeating and from consuming unnecessary calories. Consuming the right amount of protein can help you cut more than 400 calories from your diet every day.
- > Builds and Repairs Muscle – Proteins are the primary building blocks for the body, and whey protein provides the protein and amino acids used in increasing muscle, while also stimulating muscle growth by increasing anabolic hormones. Overall, whey protein helps to build, repair and maintain muscle mass, which can be beneficial if you are trying to lose weight.
How to Use a Whey Protein for Weight Loss
Even though I did not start out my weight loss journey using whey protein, I have come to realize how handy it can be, whether you are working to build muscle or lose weight. No matter where you are in your journey and what your goals may be, using a good protein powder can help you get to your goals faster.
If you feel confident in including a protein powder in your diet, it is something that I would recommend as a way to help curb cravings and reduce your overall hunger. One reason people fail to lose weight is that they don’t properly fuel their bodies with the right nutrition. One side effect of this is hunger and cravings and can lead to overconsumption, binge eating, and consuming empty calories.
If you don’t feel confident about using a protein supplement on your own and are getting on a Custom Meal Plan, let your nutritionist know that you want to include a whey protein supplement in your meal plan. This is the easiest way to include it in your diet.
Using a protein powder is especially great for weight loss because it can help you burn more calories naturally, reduces your overall hunger and caloric intake, and is really convenient.
There are several ways to consume whey protein supplements, including:
- > Mixing with water, almond milk or coconut milk
- > Mixing with Greek yogurt
- > Baking into snacks
- > In a meal replacement smoothie
My favorite way to use a protein supplement is in a meal replacement because it is filling, and I can take it with me. To make a meal replacement include whey protein in your favorite smoothies to increase their overall nutrition. Of course, a meal replacement is only as good as the ingredient it is made up of, so be sure when creating a meal replacement you include whole food that is not loaded with added sugars but also contains a balance of protein, carbs, and healthy fats.
Using Whey Protein in a Meal Replacement
Knowing how to use a whey protein as a meal replacement can help you lose more weight because it makes it easier and more convenient to ensure you don’t skip a meal or turn to a quick processed snack. A meal replacement is great if you are limited on time or know that finding a healthy meal while you are out will be difficult.
If you are going to make a meal replacement shake, you should be sure that the macros (calories, proteins, carbs, and fats) add up to what you would have during a small meal. This is not meant to replace all of your meals, but rather stand in place as something quick that you can with you. Your shake should still be made up of the foods that you would typically eat, rather than turning towards a trendy brand such as Shakeology or Herbalife. If you are in a hurry, instead of driving through somewhere and getting food, a meal replacement (that you make yourself) shake is a better option.
For this recipe, I used a chocolate protein powder, but feel free to use any flavor available to you. If you want to use the protein powder I use, click the link and use the code: POSSIBLEPAT to get a special discount.
Here is a great recipe you should try for a healthy whey protein meal replacement:
Chocolate Banana and Almond Smoothie
- > ¾ cup unsweetened almond milk
- > 1 scoop Chocolate Whey Protein
- > 1 tbsp natural almond butter
- > 1 handful of spinach
- > 1 banana, peeled
- > Place all of your ingredients in a blender and mix until smooth. For a thicker smoothie, add ice.
Calories – 378
Protein – 34
Carbs – 44
Fats – 18
Give this recipe a try and let me know what you think. I would also love to know if you are currently using a protein supplement for weight loss and what kind of success you are having with it. Feel free to leave a comment below or reach out to me on Instagram!
Including a protein supplement into your diet can help you get to your goals while providing your body with the right nutrition. Be sure when choosing a protein powder that you look at the ingredient deck first to be sure that the protein isn’t full of tons of added sugars. Too many products out their try to over-sweeten their product to make it taste good. Remember, you don’t have to destroy a product with tons of sugar to make it taste great!
About Possible Pat
Hi, I'm Pasquale Brocco and I've lost A LOT of weight. When I started my journey to lose weight, I weighed 605 pounds. After visiting the doctor, I realized I had to make a change. I started with a simple plan and within 60 days, I lost 100 lbs. So far, I've lost over 307 pounds. Now, I'm sharing a simple message with you, "Anything is possible." If you can put on the weight, you can lose the weight.