Nov 28, 2010 Alison White
Whey for weight loss - luigi diamanti
What exactly is whey, why should we eat it and how can we get it into our diets more easily?
Whey is a by product of cheese. Christopher Vasey in his book The Whey Prescription: The Healing Miracle in Milk (Healing Arts Press 1998) describes it as “a food that is rich in lactose, is practically fat free and contains proteins of a very high biological value"
Whey proteins are derived from whey and are often used in nutritional supplements that can avoid the lactose and other properties that some people have an intolerance to. Whey protein supplements are often used by body builders because it helps the body produce amino acids necessary for muscle development. The use of whey protein for weight loss is less well known but equally effective.
Here are two reasons to include whey protein supplements in your weight loss diet
Reason to use whey number 1 - Stable blood sugar and energy levels
Whey protein supplements can aid your weight loss by regulating your energy levels.
Studies with whey protein in both healthy and diabetic people have demonstrated that it stabalises blood sugar levels. (Nutrition Journal 2009 8:47 and American Journal of Clinical Nutrition vol 82)
The roller coaster effect of unstable blood sugar can be exhausting for the body. Those of us who have felt tired after a big meal have felt the impacts of unbalanced blood sugar. This condition can also leave you feeling too tired for exercise.
Using whey to help give you stable blood sugar levels will give you a balanced amount of energy throughout the day. This in turn will give you the ability to exercise more regularly. It also can help stop the sugar cravings associated with hypoglycemia. The additional benefits found by the research referenced above are improved focus, mood, and ability to sleep.
Reason to use whey number 2 - Feel fuller for longer
Whey helps the release of natural appetite suppressant hormones (British Journal of Nutrition, February 2003, Vol 89) which can help you say goodbye to unhelpful cravings. Being less likely to snack reduces the risk of eating more than your body needs. At the same time you can be burning more calories because the body uses more energy to burn protein than it does to burn fat for example.
If you are convinced about the value of including whey protein supplements into your diet here are two recipes to help make it easy for you.
Recipe for whey number 1 - Breakfast Smoothie
Nutritionist Tanya Page of the Optimum Health Clinic (www.theoptimumhealthclinic.com) recommends I start my day with a healthy whey protein fruit smoothie. I have experimented with many different whey protein smoothie recipes over the last 18 months and have used elements of all of them in what I call the Best Breakfast Smoothie! This recipe makes 1 portion which contains approximately 320 calories
Half a banana
2 tablespoons of oats
Three handfuls of frozen raspberries
A cup of soya milk
Half a cup of apple juice
1 scoop of whey protein powder
All you do is put it all in a blender, mix it up and enjoy!
Recipe for whey number 2 - Solgar Whey to Go Power Balls
These make an excellent after workout snack. This recipe makes 8 portions with 121 calories per serving
2 tablespoons of crunchy peanut butter
1 tablespoon of honey
3 scoops of solgar whey to go protein powder – chocolate flavour
1 table spoon ground flaxseeds
1 tablespoon of omega advanced blend 2:1:1
1 tablespoon of cocoa powder
Apple juice or rice milk if needed to bind mixture
Mix it all together in a bowl for into 8 small balls. You can if you like roll in some chopped nuts, and then refrigerate for 30 minutes. Keep them refrigerated and consume within about 3 -5 days.
Additional resources
YouTube is a great source of recipes and demonstrations. Here are two links you may find useful:
Smoothie demo
http://www.minilink.me/24659/
Solgar Whey to Go Power Balls demo
http://www.minilink.me/24658/
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