Does whey protein help with weight loss?

Get the Basics...

  • Whey protein can help you lose weight.
  • Whey protein is low in calories, suppresses appetite, and helps you build muscle.
  • In addition to helping with weight loss, whey protein is good for maintaining general overall health.


If you are wondering if whey protein can help with weight loss, the answer is yes!

While many bodybuilders use whey protein as part of their muscle mass building program, it has other uses that can help you meet your weight loss goals in a healthy way.

If you were to go to your doctor and ask him or her what the best way is to lose weight, it isn’t likely that he or she will mention whey protein as an option. Instead, they will recommend that you eat a well-balanced diet and get some exercise.

However, this does not mean that whey protein cannot help you reach your weight loss goals. Of course, supplementation is only one part of the equation to reaching those goals. Exercise matters too. For access to certified personal trainers, workout plans, goal trackers, and more, sign up for an Exercise.com PRO plan today.

How Does Whey Protein Help With Weight Loss?

There are several reasons why whey protein can help with weight loss, as seen in the video above. The first is that it simply has few calories and little to no fat. If you eat meat and use that as your primary way of getting protein, no matter how lean the meat is, there are still fat and calories in the meat.

If you were to use whey protein to replace meat in your diet, or even for a few meals a week, you would find that your fat and calorie intake are greatly reduced while still getting the protein your body desperately needs.

Of course, you can use fruits and veggies for that protein replacement as well, but it takes more food to do that.

Another way that whey protein helps with your weight loss goals is that it can help suppress your appetite. It is important to note that whey protein is not sold as an appetite suppressant.

However, whey protein works in the bloodstream to slow down the inclusion of glucose.

What this means is that glucose absorption is reduced, which keeps insulin levels down, which in turn reduces hunger. The end result is that you eat less and less often, which leads to losing weight.

Lastly, protein is instrumental in helping to build muscle. Although muscle weighs more than fat in terms of mass, the more muscle you have, the more fat you will burn while you are exercising and even while you are resting.

What Kinds of Products Should I Use for Whey Protein Supplements?

Although there are a number of food products on the supplement market that contain whey protein, the best way to eat whey protein supplements is with whey protein powder.

Good whey protein powders are nearly all whey protein with about 25 percent other elements, such as vitamins and minerals.

Whey protein powders come in a tub with a scoop. You can then create a shake with the powder using milk, water, or even juice. For the lowest fat and calories, the powder should be mixed with water.

If you choose to use whey protein powder, you might want to consider buying a blender cup as well. These range in price from $8 to $20, depending on the brand.

Most include a food-grade stainless steel ball in the cup to allow for a better mix of the liquid and the powder.

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What About Other Protein Supplements, Like Soy?

Some doctors suggest taking soy protein rather than whey protein. One reason for this is that it is a vegan option for protein. Another reason is that soy may actually fight against diseases like cancer, specifically breast and prostate cancer.

For people with milk allergies or lactose intolerance, whey protein may prove to be too harsh on the stomach.

It is important to note that other protein powders have less protein per serving than whey, which means you will have to use more to equate to the same amount of protein. If this isn’t a problem for you, then soy may be something you want to consider.

What Are Some Other Benefits of Whey Protein?

Whey protein can provide you with the energy you need to work out each day. In addition, if you don’t get enough protein in your diet — although most people do — then supplementing with whey is an excellent source of protein.

According to the Chronic Fatigue Syndrome Advisory Committee with the US Department of Health & Human Services, whey protein is recommended for people with chronic fatigue syndrome.

It’s also recommended for men and women undergoing cancer treatments to supplement what their body loses during treatment.

Overall, whey protein provides a general health benefit, especially for people who work out regularly. Just ensure you aren’t ingesting too much protein as that could cause long-term negative effects on your kidneys and liver.

And if weight loss is your goal, then don’t forget to incorporate a regular exercise regimen into your daily routine. Check out our PRO Plan to see how we can help you stay active, motivated, and focused every day!