Weight Loss is a difficult game as it is, never mind If you’re new to the protein scene too. Choosing which shake to go for can be a little confusing, especially when trying to cut calories and lose some weight.
In this article, we set to challenge whey protein head on and find out how and if it can help you lose weight using nothing more then science to back it up, so no exaggerated claims here, that’s not how we roll at TPW towers.
To give you an idea of the best whey protein types on the market today, we’ve rounded up the best performers below. Don’t forget to check out some of our favourite weight loss blends at the bottom of the article too.
Whey Protein Types For Weight Loss
All whey products are produced from milk, however, what makes whey protein concentrate different is how it’s refined. Rather than being heated, whey concentrate is micro-filtered, allowing it to keep its pure concentration of amino acids while remaining smooth and silky to the taste. Whey Concentrate is probably the most popular types of protein on the market today.
Whey Protein Isolate contains around 90% protein contents, making it an incredibly lean powder. Low in carbohydrates, calories and fats, while being high in protein is one of the main reasons for it being so popular in the weight loss community. Whey Isolate is subject to a process called ‘cross-flow micro-filtration’, separating the protein from fat, cholesterol, lactose and carbohydrates, making an ultra-pure protein shake.
Want to learn a little more in depth about these two protein powerhouses? Click here to be directed through too “Whey Protein Concentrate Vs Whey Protein Isolate:Which is better?
Does Whey Protein work for Weight Loss?
Now onto the real reason why you’re here. How does whey protein actually help with weight loss? We’ve done all the research for you, so sit back relax and read on, but be warned, you’ll want to add a pouch to your basket before you’ve finished. Good job THE PROTEIN WORKS™ stocks some of the very best whey protein shakes on the market. Anyway enough of the sales speech, we let our products do the talking, take a look below.
- Whey Protein decreases hunger & appetite
- Whey Protein may increase metabolism
- Whey Protein helps a calorie deficit
Whey Protein has much more benefits than just weight loss, if interested here’s an article to keep you entertained “Health Benefits of Whey Protein“
Whey Protein Decreases Hunger & Appetite
Whey protein is well known for helping you feel fuller for longer (Westerterp et al. 2004). A study performed in 2010 analysed food consumption after drinking a whey protein shake. Half of the subjects were given a placebo (zero calories and zero protein), whereas the other half were given a shake made up of either 13%, 25% or 50% of protein. Subjects were given a pasta-based lunch 90 minutes after consuming their shakes, with results showing those who had taken the protein shake ate much less. This effect was seen greater in men than women who on average ate 450 calories less, than those who took the placebo shake (Astbury et al. 2010).
Studies have also compiled that when consuming a protein shake that it increases appetite reducing hormones such as GLP-1, but also reduces levels of the hunger hormone ‘ghrelin’ too, (Lejeune et al. 2006), which is one of the reasonings for this finding.
In another study, Leidy et al (2011), looked at finding the effects of consuming high protein diets on appetite and satiety in overweight and obese men. Here the participants were told to increase their protein intake to 25% of total calories, this helped to cut cravings down on average by 60% and late night snacks by 50 % too.
It’s important to note here that if consuming a shake to lose weight that you double check the contents. As if choosing the wrong protein shake, could, in fact, see you going into a calorie surplus rather than a deficit, the complete opposite to what you want.
Whey Protein May Increase Metabolism
Adding whey protein shakes into your diet is an easy, cost-effective way of boosting your protein intake for the day. When it comes down to weight loss there are a few phrases you may have heard, one being metabolism.
For those unaware, metabolism is basically the process in which your body converts what you eat and drink into energy. The quicker the metabolism you have the more calories you burn, and it stops your body from storing the energy as fat (Ashtary et al. 2017).
Studies have concluded that having a high protein intake through the day boosts metabolism and helps to burn more calories than usual (Veldhorst et al. 2009). One of the reasons as to why protein can help boost your metabolism is the proteins ability to promote lean muscle mass development, especially during resistance training.
Having more muscle mass requires more maintenance, for example, studies have shown that 10 pounds of muscle mass would burn around 50 calories in a day, whereas 10 pounds of fat would burn around 20 calories (fonseca et al. 2018).
One term that individuals don’t associate with whey protein consumption is its thermic effect. TEF to be short is your body using calorie to simply digest and break down the food that you eat.
Unfortunately, that doesn’t mean you lose weight while you eat (that would be a dream) but it just means that your body processes fewer calories due to them already being used so less can be stored.
The fewer calories your then allowing your body to consume helps to be in that special calorie deficit needed for weight loss. Although there are no specific figures on protein TEF effect, it is well documented that protein has a much higher thermal effect than other macronutrients such as carbohydrates and fats (Westerterp et al 2004).
Whey Protein Helps a Calorie Deficit
When trying to lose weight there is one basic principle, you must be in a calorie deficit. What this means is simply you must be using up more calories than what you consume. This allows your body to use its fat stores to create energy to survive and as such you start to lose weight. It might sound simple but some people forget about rule number 1.
You could be eating the healthiest of meals, performing intense exercise but if not in a calorie deficit, you won’t lose any weight at all. As we’ve talked about above consume a high protein diet can help reduce hunger hormones which in turn stops you from snacking, helping with your calorie deficit. Whey protein has also shown to reduce insulin and blood sugar levels and regulate them to a consistent level (Patel, 2015). If blood sugar levels drop it can cause your body to crave sugary or fatty foods.
Learning about how we actually lose weight should be your first protocol when it comes down to trying to get slim for summer – The Basics of Weight Loss article explains in detail about what you need to be doing to help aid your fitness journey.
How To Get Enough Protein In Your Diet
There’s no way of denying it that you can, of course, get all your protein and macronutrient needs from the food that we eat, however, if weight loss is your main goal, then hitting a certain number is near impossible without the help of some protein powders – “Why You Need More Protein While Dieting” can help explain this a little further.
Low in fat, low in carbohydrates, low in sugar, low in calories, but high in protein is the reason why they’ve become so popular in the hunt for that dream physique. Not too mention the amount of time and money saved from consuming a shake rather than having to prep a full high protein dish. It’s a no brainer really.
However, making sure you choose the best protein shake to suit your diet should be at the top of your checklist. Lucky for you the guys at THE PROTEIN WORKS have done exactly that and selected some of their favourite weight loss protein shakes below.
Please note this is not a hierarchy of products, just a selection of some of our favourites.
The Best Weight Loss Whey Protein Shakes
What is Diet Whey Protein Isolate 90?
Diet Whey Protein Isolate 90, is as pure as it comes. Nothing but premium Isolate protein powder with an incredible 23g of protein, 0.3g of fat and 0.5g of carbohydrates, plus less than 100 calories per 25g serving. Designed specifically for those on a diet wanting to increase their protein intake without the dreaded additionals that can often come with protein shakes.
Diet Whey Protein Isolate 90 is incredibly pure, and as the name suggests contains a protein content of 90%, making it the ideal shake for anyone on a calorie restricted diet.
This premium grade shake takes no prisoners, and due to its manufacturing filtration, it has a complete amino acid profile boasting the essential 3g of leucine in every scoop.
Available flavours: Apple Cinnamon Swirl, Banana Smooth, Butterscotch Ripple, Cherry Bakewell, Choc Mint Brownie, Choc Peanut Cookie, Chocolate Silk, Cookies ‘n’ Cream, Strawberries ‘n’ Cream, Strawberry & White Choc, and Vanilla Creme.
What is Diet Meal Replacement?
Diet meal replacement is a nutritionally complete shake specifically designed for those on a weight loss diet. As the name suggests it is used to replace certain meals through the day, but still provides your body with a host of macronutrients, vitamins, minerals and popular weight loss supplements.
For example, the shake contains 25g of protein, 17g of carbohydrates and 213 calories, blended with a comprehensive vitamin and mineral blend, konjac glucomannan, CLA and even green tea extract.
What this means is a combination of the best weight loss ingredients all in one very low-calorie shake. On average a meal contains between 500-700 calories, whereas our meal replacement contains just 213, helping you maintain the all-important calorie deficit needed for weight loss, whilst also providing your body with a host of vitamins and minerals needed for general health and well being.
Available flavours: Banana Smooth, Butterscotch Ripple, Caramel Macchiato, Cheeky Choc Coconut, Choc Marble Cheesecake, Choc Mint Brownie, Chocolate Silk, Lemon Shortcake, Millionaire’s Shortbread, Strawberries ‘n’ Cream, and Vanilla Creme.
Want to learn a little more about meal replacement shakes? Click here: “What are Meal Replacement Shakes?“
What is Diet Vegan Protein?
Diet Vegan Protein is a premium plant-based protein shake providing natural vegan protein sources with widely acclaimed vegan weight loss extracts such as green tea and garcinia cambogia. The slimline content makes up for over 22g of protein sourced from 3 different types of plant proteins, 1.1g of fat and 1.3g of carbohydrates. Ideal for anyone following a calorie controlled vegan diet.
Diet vegan protein compromises of a tri-blend of plant protein that provides your muscles with a flood of instant and sustained amino acids through the day, helping with recovery, muscle growth and weight loss.
The low-calorie content helps to keep your body in a calorie deficit, whilst the flavour helps you reminisce about the finer things in life that you’ve decided to cut out of your diet, but don’t worry, these shakes taste pretty good too.
Available Flavours: Belgian Choca Mocha, Chocolate Silk and Vanilla Creme.
What is Diet Whey Complex Extreme?
Diet Whey Complex Extreme is the ultimate low calorie, low sugar, low-fat protein shake packed with nutrition and insane flavours. Given the V.I.P ‘Extreme’ experience, this delicious tasting shake weighs in at 21.5g of protein, 0.6g of sugar and just over 100 calories per serving.
The shake provides your body with a premium protein blend containing both whey concentrate and whey isolate so you get the best of both worlds, plus an addition of a weight loss ingredients including a tea blend (matcha green tea, white tea extract & black tea extract), vitamin and mineral blend, konjac glucomannan, acetyl-l-carnitine and CLA.
The intense makeup of Diet Whey Complex Extreme is one of the main reasons why it is a best seller at THE PROTEIN WORKS, allowing you to consume the best weight loss ingredients within one shake, saving you time and money to go and smash some PB’s in the gym. Weight loss has been made easy with this premium whey protein shake.
Flavours Available: Banana Smooth, Chocolate Silk, Cinnamon Cereal Milk, and Strawberries ‘n’ Cream.
Lejeune MP, Westerterp KR, Adam TC, Luscombe-Marsh ND, Westerterp-Plantenga MS.. (2006). Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber. The American Journal Of Clinical Nutrition. 1 (83), p89-84.
Astbury NM, Stevenson EJ, Morris P, Taylor MA, Macdonald IA. Dose-response effect of a whey protein preload on within-day energy intake in lean subjects. Br J Nutr. 2010 Sep 28:1-10.
Westerterp KR. Diet induced thermogenesis. Nutr Metab (Lond). 2004;1(1):5. Published 2004 Aug 18. doi:10.1186/1743-7075-1-5.
Leidy HJ, Tang M, Armstrong CL, Martin CB, Campbell WW.. (2011). The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men.. Obiesity Silver Medal Medical. 4 (19), p118-124.
Ashtary-Larky D, Ghanavati M, Lamuchi-Deli N, et al. Rapid Weight Loss vs. Slow Weight Loss: Which is More Effective on Body Composition and Metabolic Risk Factors?. Int J Endocrinol Metab. 2017;15(3):e13249. Published 2017 May 17. doi:10.5812/ijem.13249.
Veldhorst MA1, Westerterp-Plantenga MS, Westerterp KR.. (2009). Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet.. The American Journal Of Clinical Nutrition. 1 (83), p519-26.
Danielle CristinaFonsecaa, Priscila Salaa, Beatrizde Azevedo Muner Ferreiraa, Jessica Reisa Raquel Susana Torrin hasa, Itai Bendavid, Dan Linetzky Waitzberga. (2018). Body weight control and energy expenditure. Clinical Nutrition Experimental. 20 (1), p55-59.
Westerterp KR. Diet induced thermogenesis. Nutr Metab (Lond). 2004;1(1):5. Published 2004 Aug 18. doi:10.1186/1743-7075-1-5
Patel S. Emerging trends in nutraceutical applications of whey protein and its derivatives. J Food Sci Technol. 2015;52(11):6847–6858. doi:10.1007/s13197-015-1894-0