The Most Underrated Tool for Maximum Fat Loss Results: PROTEIN
Of The “big 3” macronutrients (macros) fats, carbohydrates and protein, protein is arguably the most important one. Proteins are the "building blocks" of your body. While most people associate protein with muscle growth, protein is needed for much more than that. Protein provides the body with amino acids which are the building blocks of muscle, organs, bones, blood, skin, hair; pretty much all of the tissues in your body.
In fact, protein is the most important macro when it comes to FAT LOSS. Eating protein is actually thermogenic and can lead to a higher metabolic rate, easier and substantial fat loss when dieting AND you will gain less during overfeeding/muscle building.
Many keto dieters find that following a ketogenic diet helps them with appetite control and feeling satiated. Because of this they can't always consume large meals to get the proper amount of protein for their needs; this is one reason why protein powders are one of the most popular type of supplement that a keto dieter uses.
With so many types of protein powder on the market that are often high in fat, carbs, sugar, and other fillers, it's not always easy to determine the best protein powder to help with your fat loss goals.
There's one particular protein powder that stands out above and beyond all other types of proteins with regards to its nutritional benefits, effects on fat loss and muscle gain and that is Whey Protein or the preferred Whey Protein Isolate.
Research shows that consuming around 25 to 30 grams of protein per meal helps increase satiety and fullness, which can be beneficial for weight loss. (1). Keeping this in mind we learn how valuable whey protein is to the ketogenic dieter or anyone looking to lose fat.
Is Whey Protein Keto Friendly? Absolutely!
Some benefits of whey protein powder supplementation:
A 2014 meta-analysis in the Journal of the American College of Nutrition examining 14 different studies, including data from 626 participants found that not only did whey protein help people lose weight, but it did so ***more effectively than several other forms of protein*** (2)
In additional to helping with fat loss, whey protein supplementation has also shown glucose management benefits.
A 2019 study showed that consumption of whey protein as a preload or alongside a mixed-macronutrient breakfast reduces postprandial glucose excursions in centrally obese, insulin-resistant males. Whey consumed as a preload has *superior glycemic-lowering effects*.
Consuming whey protein before a meal could help reduce post-meal glucose spikes in people with type 2 diabetes.
In a small study, 15 people with well-controlled type 2 diabetes (treated with metformin, sulfonylureas, or no medication) drank 250 milliliters of water (about a cup) mixed with either 50 grams of whey protein or a placebo (participants sampled each drink on different days), and then ate a high-carb breakfast. **Blood glucose levels three hours after eating were 28 percent lower with the premeal whey than without. **
The glucose-lowering effect of the whey was greater than the 12 to 24 percent reduction in post-meal glucose levels typically seen with sulfonylurea drugs, the researchers say. (3)
When whey protein was compared to egg protein (along with several others) when it came to their ability to cause satiety, or feelings of fullness. Whey protein showed a stronger suppression of hunger and lower food intake (4-7)
For those following a ketogenic diet, we recommend that absolute minimum protein intake to be set at 1gram of protein per pound of lean body mass. So, if you weigh 200lbs at 20% body fat, your lean body mass is 160lbs; so 160gms of protein a day.
For those looking to gain muscle, you can increase this to 1.25 to 1.50gms of protein per pound of lean body mass.