How to Lose Weight With Whey Powder

Cargill describes whey powder as a byproduct of processing milk into cheese. Separately, the Whey Protein Institute indicates that whey protein features the highest amount of protein, by weight, that is known to come from any natural source. Athletes and fitness enthusiasts use whey powder in creative ways to cook meals and make shakes for weight loss and overall good health because of these qualities. Whey powder is used as a substitute ingredient designed to provide high amounts of protein, while decreasing overall carbohydrate and calorie consumption to drop weight.

Instructions

1

Assess current fitness levels with the help of a licensed medical professional in order to set realistic goals for your high protein weight loss program. Your doctor should take measurements related to height, weight and blood composition to determine whether your body is fit for the diet and exercise. The physician may even argue that a weight loss regimen is necessary to counteract the adverse affects of obesity, diabetes or poor cardiovascular health.

2

Differentiate between different grades of whey powder and select a brand that corresponds with your objectives. The quality and costs of the product is related to the proportions of saturated fats and lactose within the powder. Verify protein content of the whey powder when using it as an ingredient and meal substitute.

The U.S. Department of Agriculture recommends the daily intake of 46g of protein for non-pregnant women and 56g for men. Active people should multiply their weight by 0.7 to determine the number protein grams they should consume each day.

Muscle and Strength separates whey protein powders into isolate, concentrate, and blend categories that are mixtures of the two. Whey protein isolate is the quality grade and carries more than 90 percent protein by weight. Whey protein concentrate is the economical grade---but features larger amounts of fat in exchange for lower prices. For the sake of comparison, whey protein concentrate may contain 25 grams worth of protein in two scoops, while isolate requires only one scoop for the 25 grams. One scoop is equal to roughly 28 grams of material.

3

Substitute unflavored whey powder for flour in your cooking and baking recipes. The substitution ratios will vary according to brand and taste. You may begin by exchanging roughly 15 percent of a recipe's flour with whey powder, and increase that amount towards 50 percent of the proposed flour content over time. Use whey powder to make tasty pancakes, muffins and cookies---with fewer carbohydrates than flour.

Additionally, quality whey powder is a better source of protein than red meat. High-grade whey contains lower levels of cholesterol and saturated fats.

4

Blend whey powder with fruits and liquids to make shakes as replacements for unhealthy snacks throughout the day. Unhealthy foods are high in sugars and saturated fats, while lacking any substantial nutritional value. The thick consistency and nutrients of the shakes help to alleviate hunger in the short term. Thoughtful dietary plans are often sabotaged by cravings for sweets and processed foods. For the sake of convenience, consider carrying a flask of premixed protein shake while you're away from home to resist urges to eat high calorie fast food.

5

Use strength and cardiovascular training to preserve muscle mass while you drop weight. Integrate 30 minutes of cardiovascular activity into your plan every day. Walk, jog and run to build endurance.

Prioritize muscle groups according to utility and cosmetic objectives for weightlifting. Work out your primary target two times per week with weights. Allow muscles to rest by alternating between muscle groups each session. Doing so allows you to lift weights three to five times each week, while minimizing the risks of injury.

Prepare a whey protein shake after your workout. The National Institutes of Health indicate that muscle fibers are damaged with exercise and require protein material for repair afterwards.