Whey protein is generally known as the king protein when it comes to building muscle, but it is a powerful weightloss-fireball too. In this article, you’ll find out how whey can help you beat hunger and hit your weight loss goals.
Yes, whey is a fast digesting protein king that actually packs a powerful appetite-suppressing punch contrary to the fact that liquids digest quickly and easily. Especially, benefits of whey protein for weight loss are: positively impacting the hunger hormones in your gut, appetite control center in your brain and having a helpful impact on blood glucose levels. It’s also a superior appetite suppressant as compared to casein protein.
Now, let’s take a deep insight at the reasons why whey is the perfect way to go for the weight loss:
1. Increases Appetite Suppressing Hormones : Whey protein consists of several bioactive compounds, small molecules which exert powerful effects in the body. And GMP(Glycomacro Protein) is the one that plays major role in suppressing your appetite. It increases secretion of gut hormone CCK(Cholesystokinin) which plays a major role in sending satiety signals to brain which helps encourage you to eat less and put your fork down.
The presence of GMP in whey protein has a major impact on keeping appetite at bay. According to a research, people who drank GMP depleted whey ate significantly more than the traditional whey group, which the researchers attributed to the appetite suppressing impact of GMP.
2. Signals Fuel Availability In The Brain : Whey protein has more leucine(a critical BCAA) among any other protein sources. In addition to its muscle building role, Leucine has a direct impact on appetite too. A study published in Journal of Science says that, researchers injected a group of mice with supplemental leucine and another group with a control, and exposed them to unlimited food after a short fasting period. The result was that both the groups gained weight over next 24 hours, but the ones injected with leucine gained 1/3 of the weight gained by the control group.
There is a complex relation between leucine, hypothalamus(where the appetite control center is located in the brain) and mTOR(Master growth regulator within cells that plays a role initiating muscle protein synthesis). Researchers think that mTOR plays a fuel-sensor role that helps to regulate appetite.
So, when you drink leucine-rich whey, it serves as a signal of fuel availability to the mTOR complex. And, mTOR sends a signal to hypothalamus to downregulate appetite which helps you feel full.
3. Stabilizes Blood Glucose : Hunger, it is nothing but a consequence of low blood glucose levels. After a meal rich in carbohydrates, the blood glucose levels often spike and after a short time insulin levels rise to keep the levels of blood glucose within the range. A swift rise in blood glucose and the insulin response can lead to a dip in blood glucose after some time. This leads hunger to take over. Whey protein is very effective to curb this response and promoting steady appetite and blood glucose even for hours after eating. Whey has an ardent effect on release of two incretins: glucagon-like peptide-1 (GLP-1) and glucose-dependent insulinotropic polypeptide (GIP). These incretins work to enhance insulin response to meal to make sure blood glucose control.
Conclusion :
Rather than a huge spike in insulin and blood glucose, leading to hunger after short time, whey helps in remaining on an even keel in terms of both appetite and energy. Additionally, GLP-1 and GIP function to slow down the gastric emptying and suppress appetite.
Further there are some more delicious options like protein pizza crust, protein pancakes, protein oatmeal or homemade protein bars that help you fight hunger instead of chugging liquid protein.
(Contributed by Daniel Clark)
Yes, whey is a fast digesting protein king that actually packs a powerful appetite-suppressing punch contrary to the fact that liquids digest quickly and easily. Especially, benefits of whey protein for weight loss are: positively impacting the hunger hormones in your gut, appetite control center in your brain and having a helpful impact on blood glucose levels. It’s also a superior appetite suppressant as compared to casein protein.
Now, let’s take a deep insight at the reasons why whey is the perfect way to go for the weight loss:
1. Increases Appetite Suppressing Hormones : Whey protein consists of several bioactive compounds, small molecules which exert powerful effects in the body. And GMP(Glycomacro Protein) is the one that plays major role in suppressing your appetite. It increases secretion of gut hormone CCK(Cholesystokinin) which plays a major role in sending satiety signals to brain which helps encourage you to eat less and put your fork down.
The presence of GMP in whey protein has a major impact on keeping appetite at bay. According to a research, people who drank GMP depleted whey ate significantly more than the traditional whey group, which the researchers attributed to the appetite suppressing impact of GMP.
2. Signals Fuel Availability In The Brain : Whey protein has more leucine(a critical BCAA) among any other protein sources. In addition to its muscle building role, Leucine has a direct impact on appetite too. A study published in Journal of Science says that, researchers injected a group of mice with supplemental leucine and another group with a control, and exposed them to unlimited food after a short fasting period. The result was that both the groups gained weight over next 24 hours, but the ones injected with leucine gained 1/3 of the weight gained by the control group.
There is a complex relation between leucine, hypothalamus(where the appetite control center is located in the brain) and mTOR(Master growth regulator within cells that plays a role initiating muscle protein synthesis). Researchers think that mTOR plays a fuel-sensor role that helps to regulate appetite.
So, when you drink leucine-rich whey, it serves as a signal of fuel availability to the mTOR complex. And, mTOR sends a signal to hypothalamus to downregulate appetite which helps you feel full.
3. Stabilizes Blood Glucose : Hunger, it is nothing but a consequence of low blood glucose levels. After a meal rich in carbohydrates, the blood glucose levels often spike and after a short time insulin levels rise to keep the levels of blood glucose within the range. A swift rise in blood glucose and the insulin response can lead to a dip in blood glucose after some time. This leads hunger to take over. Whey protein is very effective to curb this response and promoting steady appetite and blood glucose even for hours after eating. Whey has an ardent effect on release of two incretins: glucagon-like peptide-1 (GLP-1) and glucose-dependent insulinotropic polypeptide (GIP). These incretins work to enhance insulin response to meal to make sure blood glucose control.
Conclusion :
Rather than a huge spike in insulin and blood glucose, leading to hunger after short time, whey helps in remaining on an even keel in terms of both appetite and energy. Additionally, GLP-1 and GIP function to slow down the gastric emptying and suppress appetite.
Further there are some more delicious options like protein pizza crust, protein pancakes, protein oatmeal or homemade protein bars that help you fight hunger instead of chugging liquid protein.
(Contributed by Daniel Clark)
The key to smashing fat-loss plateaus lies in short and intense, full body exercises that get every muscle in your body metabolically active.
ReplyDeleteEvery great success starts with a decision to change your mindset. It’s your mindset and your internal motivation that get you the physical changes you want to see.
ReplyDeleteProtein is the single most important nutrient for weight loss and a better looking body.
ReplyDeleteA high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones
Protein can help you lose weight and belly fat, and it works via several different mechanisms.
Protein Changes The Levels of Several Weight Regulating Hormones
ReplyDeleteIf you eat a calorie surplus, by and large, all other things being equal, you're going to gradually gain weight; eat a calorie deficit, and you'll lose weight.
ReplyDeleteIf you eat lots of protein, overload your muscles, and recover properly, you encourage muscle growth; if you don't eat enough protein or you don't stress your muscles, you encourage atrophy.
Weight gain or weight loss is solely dependent upon the number of calories you take in versus the number of calories you use. It does not matter if your caloric intake consists of carbs, proteins or fats in any ratio, if you take in more calories that your body needs, you will gain weight; less than your body needs, you will lose weight.
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