WEIGHT LOSS GUIDE: EXERCISES, DIET AND TIPS TO LOSE WEIGHT
Most women would agree, losing weight is perhaps one of the most difficult tasks and requires constant monitoring. Even if you manage to achieve this feat once, you need to constantly keep exercising and eating right to keep it that way. While weight loss isn’t easy, wrong information on ways to lose weight quickly further add to one’s problems. To help you, we have a simple weight loss guide that lists everything from exercise to diet to help you shed kilos the right way.
CARDIO EXERCISES FOR WEIGHT LOSS
Cardiovascular exercises not just help lose weight, they also keep your heart healthy. Doing cardio exercises regularly can help you shed kilos by burning calories consumed. How much you burn depends on your body’s metabolism which tends to decline as you age. Just 30 minutes of cardio workout every day is enough to keep you in shape. But if your goal is to lose weight, you can do a mix of cardio and weight training. Here are a few exercises you can choose from.
BRISK WALKING: A doctor-recommended exercise, taking brisk walks every morning is a tried-and-tested way to keep fit. With time, you will also see weight loss results thanks to the calories burnt during this activity. Ensure that you wear proper footwear when walking, and have a gap of 30 minutes between your walk and meals. Walking on a full stomach is not recommended.
SWIMMING : If you are a water baby, this is the perfect workout for you. Swim your way to a slimmer you. It tones the entire body which means you will lose weight overall, and not just from a specific body part. However, only swimming isn’t enough to reach your goal so keep reading for other exercises to help you lose weight effectively.
RUNNING : Get your heart rate up and the scales on the weighing scale moving by running your way to a skinnier you. Running whether you like sprinting or prefer marathons, are perfect examples of a good cardio workout. However, make sure you have your doctor’s approval if you have any medical condition before you begin running. With time, you will have more stamina and see better results of this exercise.
CYCLING : An eco-friendly way to burn calories, cycling is a good cardio exercise that will also give you perfectly toned legs. If you do not have a cycling path nearby, you can also look at indoor cycling which is common in most gyms these days. You can slowly increase your distance and pace to see faster weight loss results.
WEIGHT TRAINING EXERCISES FOR WEIGHT LOSS
While cardio is essential, many ignore the importance of weight training when it comes to weight loss. Weight training works on building your muscles and you continue to burn calories even hours after the workout. Adding muscle mass to your frame makes you stronger as well as fitter and leaner. Many women think that doing weights will make them look bulky but women cannot look as muscular as men due to their hormones. So, do not ignore weight training when trying to lose weight. Here are a few exercises you can try.
BODYWEIGHT EXERCISES: If you do not want to pick up dumbbells, you can use your body to help you build muscle. Exercises like planks, crunches, push-ups, pull-ups, squats, lunges, burpees, etc, are all bodyweight exercises that you can do even at home. The number of reps and sets you do will determine the results. Start slow with a set of two with 10 reps each, and slowly increase the number. Make sure your form is correct as a wrong exercise posture can do more harm than good for your body.
BICEP CURLS: This exercise is good for toning your arms. If you tend to put weight on this area, here’s what you need to do. You can start with 2 kg dumbbells. Hold one in each hand and stand with your feet shoulder-width apart. Your upper arms should be touching the side of your chest and your palms should face forward. Keeping your upper arm stationary, curl the rest of your arm by bending your elbow. Then roll it back to the starting position. Increase the weight when this gets too comfortable for you in addition to the reps.
LAT PULL-DOWN: A toned back definitely adds more definition to your figure and makes those backless blouses and dresses look more flattering. If you want to lose back fat, try the lat pulldown exercise. Since it requires an equipment, you can only do it in the gym. Grab the bar attached to the pulldown machine after you sit facing it and place the weight rest on your thighs. You can adjust the weight according to your strength. Your palms should face forward and be more than shoulder-width apart. Now pull the bar down bringing it just about your chest and then go back to the starting position. This exercise will also strengthen your back.
LEG PRESS: Toning your legs, especially thighs is usually a concern for many women. Doing this exercise can help you achieve this goal. Use the leg press machine in your gym to perform this exercise. To do this, sit on the machine and adjust the weight which will act as resistance for this workout. Place your feet shoulder-width apart with your knees bent. Now push the machine until your legs are straight. You can increase or decrease the weight according to your performance. This will work on your quadriceps and in turn tone your thighs and glutes.
OTHER WORKOUTS FOR WEIGHT LOSS
If you do not want to take the traditional route to weight loss, you can look at new and fun options that also promise great results. We list down a few for you.
YOGA : Even though this ancient fitness routine has been around for centuries, various forms of yoga have emerged over the years that promise quicker results. Power yoga, which is a good mix of cardio and bodyweight exercises is one such workout. Other types like Ashtanga Vinayasa yoga, hot yoga and Yogalates are also great for weight loss and toning.
ZUMBA: This dance workout became a worldwide rage thanks to its peppy beats and weight loss results. Join a Zumba class or if you cannot find one near you, look for online video tutorials that can help you work out right at home. Zumba combines cardio with bodyweight exercises that help tone the body whilst burning calories.
CROSSFIT: This intense workout is also a rage internationally and it is all thanks to the way it completely transforms one’s body. CrossFit workout has different tasks daily and the idea is to combine functional as well as weight training. So from flipping tyres to doing pull-ups, you will be doing a bunch of interesting activities in a CrossFit class to lose weight.
PILATES: You must have heard of Pilates as many Bollywood actors do it to stay fit. It is touted as a total body workout that helps not just lose weight but also give you a stronger core and flat abs. Pilates requires special equipment which makes it difficult to do it at home. There are however certain Pilates exercises that do not require equipment but if you want to lose weight using this method, it is best to join a Pilates class.
DIET TIPS FOR WEIGHT LOSS
You have managed to push yourself and hit the gym regularly but you still haven’t managed to lose much weight. It could be perhaps because you are not eating right. While exercise helps in burning calories, the rest depends on your diet. Without the right diet, you cannot lose weight in a healthy way. Here are some tips to keep in mind.
EAT SMALLER PORTION SIZES: Portion control can help you lose weight as it means you are consuming fewer calories. The trick is to eat right so that the energy from the food is used up by your body and does not get stored as fat. One way to achieve this is by eating in a small plate and taking only one serving of food.
AVOID EATING PROCESSED FOODS: Foods that are packaged and processed contain less nutrition and more calories that do more harm than good. Give sodas, chips and biscuits a miss and have fruits, veggies and home-cooked meals instead.
REDUCE INTAKE OF SIMPLE CARBS: Yes, you do need carbs but excess of it can hamper your weight loss goals. Refined flours, bread, rice, pasta, sugar are all high in calories and carbs. Cut down on the portion size of carbs and add protein-rich foods to your plate. You can swap your wheat chapatis with jowar, bajra and ragi rotis, and white rice to brown rice or quinoa.
SNACK HEALTHY: Many of us pay attention to our main meals but do not account the mindless snacking that happens in-between which can be the culprits in weight gain. Snacking between meals isn’t bad as long as you eat healthy. Have your quota of fruits, dried fruits and nuts between meals. Peanut butter, yoghurt-based dips on a whole wheat toast are healthier than mayo-laden burgers.
FOODS FOR WEIGHT LOSS
Choosing the right foods can help you chart out a diet plan that is both healthy and helps take you closer to your weight loss goal. Here are some foods that are low in calories, yet nutritious.
GREEN TEA: This beverage has many health benefits and a cup of it barely has two-three calories. It also aids digestion and calms your nerves. So make the switch from coffee and masala chai to green tea.
CUCUMBER: Another food item that is low on the calorie meter. 100 grams of it has only 16 calories since much of it is water. So before your meals, don’t forget to eat a bowl of cucumber to fill you up.
BELL PEPPERS: If you want to boost your metabolism to burn more calories, include peppers in your diet. It has a compound called capsaicin that helps burn more calories due to its spicy flavour. Even chillies have this compound so you can include that too in your diet.
LEAFY GREENS: We know the very many benefits of eating green, leafy vegetables yet we don’t always include these in our diet. Not only are they low in calories, they pack a nutritious punch and are rich in iron, magnesium and vitamins like A, K, B, etc. Make sure you eat spinach, fenugreek, kale, lettuce, etc regularly.
TIPS TO REMEMBER
DO NOT FALL FOR FAD DIETS: Many diets promise to help you lose a lot of weight in a short period of time. As tempting as they sound, do not follow these diets as they are unsafe. Even though you will lose weight easily, you will also ruin your health as these diets require one to eat very restricted food items and do not fulfil the body’s nutritional requirement. Losing more than four to five kilos per month is also not considered healthy and some of these diets promise to help you lose that much weight in a week’s time.
BEWARE OF WEIGHT LOSS PILLS AND BELTS: You will find several quick ways to lose weight. There are slimming pills that promise weight loss solutions and then those belts that promise getting rid of belly fat by sweating it all out. While they may look believable and even work for a short while, the results are not long-lasting and you will end up putting back all the weight sooner than later.
STARVING YOURSELF IS NOT THE ANSWER: Many feel that starving is the best way to lose weight but it is simply unhealthy and can lead to other health issues like acidity, dizziness, nausea, etc. A detox or cleanse one day of the month can be healthy, but starving or going on a liquid diet for days is not the right way to get rid of excess weight.
In short, eat right, exercise and get a goodnight’s sleep to stay healthy and lose weight the right way.
98 GUARANTEED WAYS TO LOSE WEIGHT
Written by Meghana Ganeshan
Losing weight is not easy. And then to do it in a sustainable and healthy way can only make this task seem more uphill. But if you want to know how to lose weight, here are the ways.
While you’ve been trying your best to keep up with your New Year resolutions, losing weight easily yet effectively might still be just out of your grasp. It’s always advisable to take your weight loss regime slow and easy for long-lasting results. You could consider incorporating small lifestyle changes that could make a huge difference. Still, whether your fitness routine involves following a strict Keto diet or just exercising at home for a few minutes every day, there’s a lot to learn if you really want to know how to lose weight – and keep it off. To help you out, we’ve rounded up not 10, not 20, but 98 quick and easy ways to lose weight effectively.
HOW TO LOSE WEIGHT : 98 WAYS
There are a number reasons why you might find it impossible to maintain a vigorous fitness routine – lack of time, or money, or even not-so-true information on healthy living. If even one of these factors applies to you, don’t worry. We’ve compiled 99 realistic ways to lose weight without too much effort. No one way will get you quick weight loss; rather, each of these methods will get you one step closer to your ideal weight, provided you follow them regularly. Bonus: They’ll keep that unwanted weight off for good.
1. Start the day off with lean proteins and high-fiber carbohydrates. Leave the high-fat foods for later in the day when your hunger level tends to grow.
2. Meal sizes should go from largest to smallest, starting with a heavy breakfast, followed by a medium-sized lunch and ending with a light dinner.
3. Always leave one-third of your stomach empty after any meal, so that you don’t over-eat.
4. Avoid artificial sweeteners, which will not only make you gain weight but also increase your tendency to eat sweets. Artificial sweeteners such as Agave nectar are typically found in cereals, yogurts, and tea, while Neotame is found in dairy products, frozen desserts and fruit juices.
5. If you find yourself feeling hungry towards the end of the day, snack on nuts and dry fruits, and try to tamp down on those junk food cravings.
6. Avoid sauces, or at least consume them in moderation, as they usually contain a large portion of liquid calories.
7. Use smaller plates – it’s a good way to keep a tab on your portions.
8. So that you don’t give in to your sweet tooth cravings (we all have them), set aside one time each week to eat your favorite sweet food. Looking forward to that day will keep you motivated to follow a strict diet the rest of the week.
9. Get rid of all the temptations in your refrigerator. If you don’t have sweets, aerated drinks, packaged juices and canned foods in your house, you’ll find it easier to resist the urge to consume them.
10. Maintain a food journal and jot down the calories you consume each day. There’s a number of tracking apps out there to help you understand your consumption habits and change them for the better.
11. Once you have an idea of your food habits, set a daily calorie intake to ensure you’re creating a calorie deficit. Remember, you need to consume fewer calories than you burn to lose weight.
12. Avoid processed foods like cereal, doughnuts, cake and French fries. Replace them with natural whole foods such as apples, lettuce, fish, and eggs.
13. A high-protein diet is a sure-shot way to lose weight – it’ll keep you feeling full longer, without providing too many calories. The easiest way to do this is by including lean proteins.
14. Hydrating regularly boosts satiety, especially if you drink water before each meal. You should ideally consume 8-12 glasses per day.
15. Eat your fruits instead of drinking them: Fruit juices are unnatural, since they lack the fibre and bulk that solid fruits can provide. Plus, solid fruits aren’t as high on calories as juices.
16. As the day progresses, include more fats in your meals, to help keep your blood sugar level steady. If done properly, it’ll also reduce over-eating.
17. Don’t peel the skin off your chicken to save a few calories. Instead, cut the amount you plan to eat by one-third.
18. Fish is a good primary source of protein to help you lose weight quickly.
19.Incorporate protein shakes for your source of protein in your diet. You can add protein bars toi.
20. Drink more black coffee instead of your regular coffee with milk or sugar. Even better, drink green tea instead.
21. Get at least 7-9 hours of sleep every night. A good sound sleep will help control hunger and give you more energy to exercise.
22. Prepare your own meals instead of depending on external sources, since you know the exact ingredients, and therefore the number of calories in your food.
23. Avoid wheat products, unless it’s bread made with only water, stone-ground wheat and yeast.
24. Consume more carbohydrates on the days you work out; on your days off, keep more proteins in your diet.
25. Avoid all soy products – soy contains toxins (pesticides) that encourage your body to hold onto fat.
26. Don’t eat fruit late at night, since that’s when you tend to over-eat.
27. Load up on as many leafy green veggies, which are a great source of essential nutrients, as possible.
28. Incorporate weight training into your exercise routine at least thrice a week, to build muscle and create fat-free body mass.
29. Always opt for natural sources of carbohydrates like roots or rice, instead of pasta.
30. Don’t schedule your cheat days on weekends, when you might go overboard. And always portion your cheat meals in moderation.
31. Remember The more weight you lose, the hungrier you’ll get. One way to combat this is to eat smaller but more frequent meals rather than larger, fewer meals through the day.
32. While you maintain a food journal, don’t be excessively hard on yourself by counting the calories of every morsel. After all, enjoying your food is also important.
33. Drink a glass of water first thing in the morning to help clear your bowel.
34. Consume more water-based foods like watermelons or tomatoes, which are about 90-95 per cent water. They’ll help you feel full faster.
35. Always buy fresh fruits instead of processed and canned stuff – they contain more fibre and aren’t artificially sweetened.
36. Fruits and vegetables are excellent sources of fibre – essential to losing weight.
37. Keep to a schedule with your meals, even during the day.
38. Eat only when you feel hungry, at your specific meal times. It’s completely normal to get carried away by the mere sight of food (especially if you’re a foodie). Don’t give in to the temptation.
39. Avoid snacking in between meals, especially on fried foods like French fries or chips.
40. If you do feel those sudden pangs of hunger, munch on carrots – not only will they keep you full, they’re also great for your eyes and teeth.
41. Avoid cream and sugar in your tea and coffee, which automatically make the beverage fattening.
42. If you’ve consumed more calories than you wanted through the week, carve out extra time for exercise. Don’t let it slip, lest it becomes a habit.
43. Do not skip meals – it’s the worst thing you can do for your diet.
44. Consume fresh and raw vegetables instead of cooked or canned vegetables. When you cook your veggies, nearly half the vitamins in them are lost. Also, make sure the veggies you get are pesticide-free.
45. While eggs are an excellent source of protein, add at least one per day. Egg yolk you can have one per day not more than that and egg whites you can have in any amount.
46. You already know chocolate is an absolute no-no while you’re trying to be healthy. That includes bitter chocolates – they may not contain as much sugar, but they do contain cream, which is equally bad for you.
47. Try to incorporate a variety of foods into your daily diet plan, especially from every food group, to avoid deficiency diseases. This way, you won’t get easily bored of your diet.
48. Avoid alcohol – most are fattening, and you tend to eat more while you’re drinking.
49. Have breakfast within the first hour of waking up, don’t wait to feel hungry. Keeping consistent will charge your body with the energy it requires for the rest of the day.
50. Your diet should comprise 50-55 per cent of pure carbohydrates, which are a ready source of energy.
51. Your diet should also comprise 25-30 per cent of proteins, to help your body build resistance.
52. Your diet should comprise only 15-20 per cent of fats. More importantly, know the difference between fats and healthy fats. Some sources of the good kind are walnuts, olive oil, salmon and avocado.
53. If you’re a non-vegetarian, opt for white over red meat.
54. If you’re looking for ways to increase the fibre content in your diet, try high-fibre multigrain breads, which contain a fair amount of protein.
55. Reduce your pork intake, which includes items like bacon, ham and sausages.
56. Limit your salt intake to half of what it used to be – salt’s one of the main causes of obesity.
57. Switch from regular table butter to a cholesterol-free version.
58. Baking your food requires far less oil and is also a healthier option than frying.
59. Remember: The less oil you add while cooking, the better for your weight loss plan. Using a non-stick frying pan will help with this.
60. Boil your vegetables rather than cook them. Even healthier: Steam them and eat them without adding any toppings.
61. Parsley is a good source of vitamin – you can even munch on it while you’re travelling between meals. Bonus: It’s a natural breath freshener.
62. There are plenty of low-fat as well as no-fat substitutes available in the market. Use those in your daily meals. They’re good for your heart as well.
63. Crash diets are a bad idea. They’ll help you lose weight, no doubt, but the moment you stop, you’ll get it all back in no time.
64. Chew your food properly. Science says that when you chew effectively before swallowing, you produce saliva, which is essential in digesting sugar.
65. If you love wine, opt for dry instead of sweet wines. Both contain a lot of sugar, but all the sugar from the former has already been fermented away, which is less detrimental.
66. Don’t go without eating for more than three hours at a stretch – long spells between meals tend to lower your blood sugar levels and increase your hunger cravings.
67. On days when you feel less active, replace carbs (like rice) with high-fibre vegetables or even small portions of yam and sweet potatoes.
68. At the grocery store, read the labels on the food you’re buying. If something’s low in fibre and high in sugar and calories, don’t pick it up.
69. Don’t cut fats entirely out of your diet – they’re required for the production of testosterone.
70. Brush and floss your teeth after dinner – the simple act reduces your chances of eating again before bed.
71. You don’t need to set aside time specifically for exercises; you can do jumping jacks or squats even while you’re watching television, during the commercial breaks.
72. Chew sugar-free gum when you feel the urge to eat something sweet.
73. Exercising every day for shorter periods of time is more beneficial than exercising less frequently during the week for longer hours. Keep yourself active every day, as much as possible.
75. If you have a sedentary desk job, get up from your seat at least every half hour to stretch yourself.
76. Pace around the house while talking on the phone – don’t just stay put in one place.
77. When you’re sitting idle, wriggle your hands and toes to stretch them. Even the smallest parts of your body need to be exercised.
78. Do not consume your food directly from a bag or container. Lay it out on a plate so you can control the amount you eat properly.
79. Replace potatoes with cauliflower, which can be eaten mashed or roasted. The healthy starch will provide a day’s worth of Vitamin C.
80. If you feel like having a sandwich, have an open-faced toastie instead of a double-bread sandwich.
81. If you really must munch on chips, go for kale chips. You’ll be making 100 calories’ worth of difference.
82. An early-morning cardio session on an empty stomach, before breakfast, will help you burn away fat without impairing recovery.
83. You can reduce 200 calories in your diet by replacing your favorite peanut butter smoothie with two tablespoons of low-calorie powdered peanut butter.
84. A food craving needs just 20 minutes to go away. So, whenever you find yourself craving a delicious but unhealthy snack, distract yourself for 20 minutes.
85. Don’t weigh yourself regularly; once a week is fine. If you’re making progress, the weekly checks will keep you more motivated.
86. Never go grocery shopping when you’re hungry – you’re more likely to make low-nutrient and high-fat impulse purchases, which you’ll regret later.
87. Put down your fork or spoon between bites, and don’t pick it up again until you’ve completely swallowed the bite in your mouth. This is to help better register when your stomach’s full.
88. Planning your day’s meals in advance will not only keep you more organised, it’ll ensure you don’t over-eat at any particular time because you know what’s coming later.
89. Walk at least 7,500 steps every day. Use a pedometer or a fitness app to help you track your progress.
90. Performing yoga at least once a week can considerably help reduce stress and increase weight loss.
91. Incorporate low-fat dairy products instead of regular full-fat version.
92. Exercise outdoors as much as possible. Being out in nature is known to help reduce stress, increase self-esteem and boost physical activity.
93. Low-calorie diets certainly aid in weight loss, but there’s a limit: Extremely low ones, also known as semi-starvation diets, are extremely bad for your long-term health, and also associated with a decrease in your metabolism rate.
94. Choose condiments that are low-calorie but high in flavor. These include mustard, hot sauce and seasonings like herbs, spices, salsa, lemon, and vinegar.
95. Fermented foods like yogurt, kimchi, and kefir curb sweet cravings and also help improve blood sugar and body composition.
96. Avoid drinking coffee after 3 pm, or at least 6 hours prior to your bedtime, as it can affect your sleep cycle. And, if you can, restrict yourself to 1-2 cups a day, and all before noon.
97. Avoid the complimentary bread baskets, tortilla chips and any other pre-meal snacks at restaurants – they’re just empty calories.
98. Fried foods contain more fat than grilled foods. This applies to both meats and veggies. So, opt for grilled chicken, which contains 40 percent fewer calories, over fried chicken.
10 HEALTH BENEFITS OF WHEY PROTEIN
WHEY PROTEIN is among the best-studied supplements in the world, and for good reason.
It has a very high nutritional value, and scientific studies have revealed numerous health benefits.
Here are 10 health benefits of whey protein that are supported by human studies.
1. WHEY IS AN EXCELLENT SOURCE OF HIGH-QUALITY PROTEIN
Whey protein is the protein fraction of whey, which is a liquid that separates from milk during cheese production.
It is a complete, high-quality protein, containing all of the essential amino acids.
In addition, it is very digestible, absorbed from the gut quickly compared to other types of protein.
These qualities make it one of the best dietary sources of protein available.
There are three main types of whey protein powder, concentrate (WPC), isolate (WPI), and hydrolysate (WPH).
The concentrate is the most common type and is also the cheapest.
As a dietary supplement, whey protein is widely popular among bodybuilders, athletes, and others who want additional protein in their diet.
Whey protein has a very high nutritional value and is one of the best dietary sources of high-quality protein. It is highly digestible and absorbed quickly compared to other proteins.
2. WHEY PROTEIN PROMOTES MUSCLE GROWTH
Muscle mass naturally declines with age.
This usually leads to fat gain and raises the risk of many chronic diseases.
However, this adverse change in body composition can be partly slowed, prevented, or reversed with a combination of strength training and adequate diet.
Strength training coupled with the consumption of high-protein foods or protein supplements has been shown to be an effective preventive strategy.
Particularly effective are high-quality protein sources, such as whey, which is rich in a branched-chain amino acid called leucine.
Leucine is the most growth-promoting (anabolic) of the amino acids.
For this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength and a better-looking body.
For muscle growth, whey protein has been shown to be slightly better compared to other types of protein, such as casein or soy.
However, unless your diet is already lacking in protein, supplements probably won’t make a big difference.
Whey protein is excellent for promoting muscle growth and maintenance when coupled with strength training.
3. WHEY PROTEIN MAY LOWER BLOOD PRESSURE
Abnormally high blood pressure (hypertension) is one of the leading risk factors for heart disease.
Numerous studies have linked the consumption of dairy products with reduced blood pressure.
This effect has been attributed to a family of bioactive peptides in dairy, so-called “angiotensin-converting-enzyme inhibitors” (ACE-inhibitors).
In whey proteins, the ACE-inhibitors are called lactokinins. Several animal studies have demonstrated their beneficial effects on blood pressure.
A limited number of human studies have investigated the effect of whey proteins on blood pressure, and many experts consider the evidence to be inconclusive.
One study in overweight individuals showed that whey protein supplementation, 54 g/day for 12 weeks, lowered systolic blood pressure by 4%. Other milk proteins (casein) had similar effects.
This is supported by another study that found significant effects when participants were given whey protein concentrate (22 g/day) for 6 weeks.
However, blood pressure decreased only in those that had high or slightly elevated blood pressure, to begin with.
No significant effects on blood pressure were detected in a study that used much lower amounts of whey protein (less than 3.25 g/day) mixed with a milk drink.
Whey proteins may lower blood pressure in people with elevated blood pressure. This is due to bioactive peptides called lactokinins.
4. WHEY PROTEIN MAY HELP TREAT TYPE 2 DIABETES
Type 2 diabetes is a chronic disease characterized by high blood sugar and impaired function of insulin.
Insulin is a hormone that is supposed to stimulate the uptake of blood sugar into cells, keeping it within healthy limits.
Whey protein has been found to be effective at moderating blood sugar, increasing both the levels of insulin and the sensitivity to its effects.
When compared with other sources of protein, such as egg white or fish, whey protein seems to have the upper hand.
These properties of whey protein may even be comparable to those of diabetic drugs, such as sulfonylurea.
As a result, whey protein can be effectively used as a supplementary treatment for type 2 diabetes
Taking a whey protein supplement before or with a high-carb meal has been shown to moderate blood sugar in both healthy people and type 2 diabetics.
Whey protein is effective at moderating blood sugar levels, especially when taken before or with high-carb meals. It may be particularly useful for people with type 2 diabetes.
5. WHEY PROTEIN MAY HELP REDUCE INFLAMMATION
Inflammation is part of the body’s response to damage. Short-term inflammation is beneficial, but under certain circumstances, it may become chronic.
Chronic inflammation can be harmful and is a risk factor for many diseases. It may reflect underlying health problems or bad lifestyle habits.
A large review study found that high doses of whey protein supplements significantly reduced C-reactive protein (CRP), a key marker of inflammation in the body.
High doses of whey protein have been shown to reduce blood levels of C-reactive protein, indicating that it can help reduce inflammation.
6. WHEY PROTEIN MAY BE BENEFICIAL FOR INFLAMMATORY BOWEL DISEASE
Inflammatory bowel disease is a condition characterized by chronic inflammation in the lining of the digestive tract.
It is a collective term for Crohn’s disease and ulcerative colitis.
In both rodents and humans, whey protein supplementation has been found to have beneficial effects on inflammatory bowel disease.
However, the available evidence is weak and further studies are needed before any strong claims can be made.
Whey protein supplements may have beneficial effects on inflammatory bowel disease.
7. WHEY PROTEIN MAY ENHANCE THE BODY’S ANTIOXIDANT DEFENSES
Antioxidants are substances that act against oxidation in the body, reducing oxidative stress and cutting the risk of various chronic diseases.
One of the most important antioxidants in humans is glutathione.
Unlike most antioxidants we get from the diet, glutathione is produced by the body.
In the body, glutathione production depends on the supply of several amino acids, such as cysteine, which is sometimes of limited supply.
For this reason, high-cysteine foods, such as whey protein, may boost the body’s natural antioxidant defenses.
A number of studies in both humans and rodents have found that whey proteins may reduce oxidative stress and increase levels of glutathione.
Whey protein supplementation may strengthen the body’s antioxidant defenses by promoting the formation of glutathione, one of the body’s main antioxidants.
8. WHEY PROTEIN MAY HAVE BENEFICIAL EFFECTS ON BLOOD FATS
High cholesterol, especially LDL cholesterol, is a risk factor for heart disease.
In one study in overweight individuals, 54 grams of whey protein per day, for 12 weeks, led to a significant reduction in total and LDL (the “bad”) cholesterol.
Other studies did not find similar effects on blood cholesterol, but the lack of effect might be due to differences in study design.
Further studies are needed before any conclusions can be made.
Long-term, high-dose whey protein supplementation may lower cholesterol levels. The evidence is very limited at this point.
9. WHEY PROTEIN IS HIGHLY SATIATING (FILLING), WHICH MAY HELP REDUCE HUNGER
Satiety is a term used to describe the feeling of fullness we experience after eating a meal.
It is the opposite of appetite and hunger and should suppress cravings for food and the desire to eat.
Some foods are more satiating than others, an effect which is partly mediated by their macronutrient (protein, carb, fat) composition.
Protein is by far the most filling of the three macronutrients.
However, not all proteins have the same effect on satiety. Whey protein appears to be more satiating than other types of protein, such as casein and soy.
These properties make it particularly useful for those who need to eat fewer calories and lose weight.
Whey protein is very satiating (filling), even more so than other types of protein. This makes it a useful addition to a weight loss diet.
10. WHEY PROTEIN CAN HELP YOU LOSE WEIGHT
Increased consumption of protein is a well-known weight loss strategy.
Eating more protein may promote fat loss by:
Suppressing appetite, leading to reduced calorie intake.
Boosting metabolism, helping you burn more calories.
Helping to maintain muscle mass when losing weight.
Whey protein has been shown to be particularly effective and may have a superior effect on fat burning and satiety compared to other protein types.
Eating plenty of protein is a very effective way to lose weight, and some studies show that whey protein may have even greater effects than other types of protein.
HOW MUCH PROTEIN IS IT SAFE FOR ME TO TAKE ?
There have been reports indicating that high protein diets can be detrimental to your health. These concerns have no scientific substantiation whatsoever. Learn more.
A study conducted by the International Society of Sports Nutrition reviewed the position stand of protein and exercise for trained individuals. The article outlined seven specific points relating to the intake of protein for healthy, exercising individuals. The Recommended Daily Allowance (RDA) of protein according to U.S. government standards is 0.8 gram per kilogram (2.2 pounds) of ideal body weight for the adult.
This protein RDA is specified to meet the majority of the populations protein needs. Since athletes and trained individuals have a higher demand for nutrients-particularly protein-it was necessary to reevaluate the current needs of this demographic.
The following points have been approved by the Research Committee of the Society.
Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals.
Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals is not only safe, but may improve the training adaptations to exercise training.
When part of a balanced, nutrient-dense diet, protein intakes at this level are not detrimental to kidney function or bone metabolism in healthy, active persons.
While it is possible for physically active individuals to obtain their daily protein requirements through a varied, regular diet, supplemental protein in various forms are a practical way of ensuring adequate and quality protein intake for athletes.
Different types and quality of protein can affect amino acid bioavailability following protein supplementation. The superiority of one protein type over another in terms of optimizing recovery and/or training adaptations remains to be convincingly demonstrated.
Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass.
Under certain circumstances, specific amino acid supplements, such as branched-chain amino acids (BCAAs), may improve exercise performance and recovery from exercise.
PROTEIN INTAKE RECOMMENDATIONS
The RDA for healthy adults (0.8 g/kg body weight per day) was created to allow for an individual’s differences in protein metabolism-since people’s metabolic rate can vary due to numerous factors. That recommendation for protein intake covers that vast majority of society-approximately 97.5%- which may be adequate for non-exercising individuals. Since exercise breaks down additional foodstuffs coming from protein, carbohydrates, and fats, trained individuals require more calories-especially coming from protein to accommodate recovery and muscle maintenance.
Most studies related to protein requirements use nitrogen balance assessments and amino acid tracer studies. This has one primary disadvantage for trained individuals because nitrogen balance studies may underestimate the amount of protein needed for optimal performance related to exercise. All athletes whether endurance, resistance, or any other form of training require additional protein to fuel their metabolism.
For endurance training individuals, recommended protein intakes range from of 1.0 g/kg to 1.6 g/kg per day depending on the intensity and duration of the endurance exercise, as well as the training status of the individual. Strength/power exercise is thought to increase protein requirements even more than endurance exercise, particularly during the initial stages of training and/or sharp increases in volume. Recommendations for strength/power exercise typically range from 1.6 to 2.0 g/kg/day.
Little research has been conducted on exercise activities that are intermittent in nature (e.g., soccer, basketball, mixed martial arts, etc.).
The position of the International Society of Sports Nutrition is that exercising individuals ingest protein ranging from 1.4 to 2.0 g/kg/day.
Endurance Exercise: Should ingest levels at the lower end of the Calculated range.
Intermittent Activities: Should ingest levels in the middle of the Calculated range.
Strength/Power Exercise: Should ingest levels at the upper end of the Calculated range.
SAFETY OF PROTEIN INTAKES HIGHER THAN RDA
Within the media, there have been widespread reports that high levels of protein intake put heavy stress on the kidneys. There have been other reports indicating that high protein diets increase excretion of calcium-leading to an increased risk of osteoporosis. Both of these concerns have no scientific substantiation whatsoever. Most of the cited sources relate to studies done on animals and patients with co-existing renal (kidney) disease. For healthy individuals with no disease or impairment-higher levels of protein intake for exercising individuals are safe and desired for optimal performance.
PROTEIN QUALITY AND COMMON TYPES OF PROTEIN SUPPLEMENTS
To obtain supplemental dietary protein, exercising individuals often ingest protein powders. Powdered protein is convenient and, depending on the product, can be cost-efficient as well. Common sources of protein include milk, whey, casein, egg, and soy-based powders. Different protein sources and purification methods may affect the bioavailability of amino acids. Bioavailability can be best defined as how well your body breaks down and absorbs protein in the bloodstream.
Commercially, the two most popular types of proteins in supplemental form are whey and casein. The differences in the digestibility and absorption of these protein types may indicate that the ingestion of “slow” (casein) and “fast” (whey) proteins differentially mediate whole body protein metabolism due to their digestive properties.
The recommendation of the International Society of Sports Nutrition is that individuals engaging in exercise attempt to obtain their protein requirements through whole foods. When supplements are ingested, we recommend that the protein contain both whey and casein components due to their high protein digestibility corrected amino acid score and ability to increase muscle protein accretion.
THE ROLE OF BCAAS IN EXERCISE
The branched-chain amino acids (i.e. leucine, isoleucine, and valine) constitute approximately one-third of skeletal muscle protein. An increasing amount of literature suggests that of the three BCAAs, leucine appears to play the most significant role in stimulating protein synthesis. In this regard, amino acid supplementation (particularly the BCAAs) may be advantageous for the exercising individual.
BCAA ingestion has been shown to be beneficial during aerobic exercise. When BCAAs are taken during aerobic exercise the net rate of protein degradation has been shown to decrease. Equally important, BCAA administration given before and during exhaustive aerobic exercise to individuals with reduced muscle glycogen stores may also delay muscle glycogen depletion.
Because BCAAs have been shown to aid in recovery processes from exercise such as stimulating protein synthesis, aiding in glycogen resynthesis, as well as delaying the onset of fatigue and helping maintain mental function in aerobic-based exercise, we suggest consuming BCAAs (in addition to carbohydrates) before, during, and following an exercise bout. Any deficiency in BCAA intake from whole foods can easily be remedied by consuming whey protein during the time frame encompassing the exercise session; however, an attempt should be made to obtain all recommended BCAAs from whole food protein sources.
THE TIMING OF PROTEIN INTAKE IN THE TIME PERIOD ENCOMPASSING THE EXERCISE SESSION HAS SEVERAL BENEFITS INCLUDING IMPROVED RECOVERY AND GREATER GAINS IN FAT-FREE MASS.
The position of the International Society of Sports Nutrition is that exercising individuals need approximately 1.4 to 2.0 grams of protein per kilogram of body weight per day. The amount is dependent upon the mode and intensity of the exercise, the quality of the protein ingested, and the status of the energy and carbohydrate intake of the individual. Concerns that protein intake within this range is unhealthy are unfounded in healthy, exercising individuals. An attempt should be made to obtain protein requirements from whole foods, but supplemental protein is a safe and convenient method of ingesting high-quality dietary protein.
The timing of protein intake in the time period encompassing the exercise session has several benefits including improved recovery and greater gains in fat-free mass. Protein residues such as branched-chain amino acids have been shown to be beneficial for the exercising individual, including increasing the rates of protein synthesis, decreasing the rate of protein degradation, and possibly aiding in recovery from exercise. In summary, exercising individuals need more dietary protein than their sedentary counterparts, which can be obtained from whole foods as well as from high-quality supplemental protein sources such as whey and casein protein.
WHAT IS WHEY PROTEIN?
Whey protein is a mixture of proteins isolated from whey. Whey is the liquid part of milk that separates during cheese production.
Milk actually contains two main types of protein: casein (80%) and whey (20%).
Whey is found in the watery portion of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a by-product.
If you’ve ever opened a yogurt container to see liquid floating on top, this is whey. Cheesemakers used to discard it before they discovered its commercial value.
After being separated during cheese production, whey goes through a series of processing steps to become what people generally recognize as whey protein… a powder that is added to shakes, meal replacements, and protein bars.
Whey protein doesn’t taste very good on its own, which is why it is usually flavored. Chocolate, vanilla, and strawberry flavored powders are popular.
Taking whey protein is a convenient way to add 25-50 grams of protein on top of your daily intake. This can be important for bodybuilders and gym enthusiasts, as well as people who need to lose weight or are simply lacking protein in their diet.
Flavoured whey proteins are also pretty delicious and can be used to make healthy recipes (like smoothies) taste incredibly good.
Whey is used as a protein supplement. It is very useful for hitting targeted daily protein goals. Whey is absorbed faster than other forms of protein, which means it also increases muscle protein synthesis used to break a fasted state.
Whey also delivers a large amount of the amino acid L-cysteine, which can alleviate deficiencies that occur during aging and diabetes, as well as other conditions. whey has also been claimed to increase fat loss.
Whey does not harm the liver or kidneys.it has no side effects. It’s dietary food supplement.
TYPES OF WHEY PROTEIN: CONCENTRATE vs ISOLATE vs HYDROLYSATE-
There are several popular types of whey protein available.
The main difference between them is the way they have been processed.
1.CONCENTRATE: About 70-80% protein. Contains some lactose (milk sugar) and fat, and has the best flavor.
2.ISOLATE: 90% protein, or higher. Contains less lactose and fat, and is missing a lot of the beneficial nutrients found in whey protein concentrate.
3.HYDROLYSATE: Also known as hydrolyzed whey, this type has been pre-digested so that it gets absorbed faster. It causes a 28-43% greater spike in insulin levels than isolate.
Whey protein concentrate seems to be the overall best option… it is the cheapest and retains most of the beneficial nutrients found naturally in whey. Many people also prefer the taste, which is probably because of the small amounts of lactose and fat. If you have problems tolerating concentrate, or you’re trying to emphasize protein while keeping carbs and fat low, then whey protein isolate (or even hydrolysate) may be a better option.