A recent study published in the Journal of Nutrition found that the long-term consumption of whey protein was associated with lower body weight and lower body fat mass in overweight and obese adults.
The study subjects consumed 56 grams of either whey or soy protein daily, or an equal amount of calories as carbohydrates. The participants otherwise consumed their normal diets. After 23 weeks of supplementation, the fat mass of those consuming whey protein was 2.3 kilograms (just over 5 pounds) less than those consuming an equal amount of calories as carbohydrates.
Quote from the above study:
In this study in which energy restriction was not part of the intervention, changes in body weight and composition were small but nevertheless suggest that habitual consumption of supplemental protein may result in improved body composition and incremental, but ultimately significant, weight loss. These data suggest that supplemental dietary protein may reduce the risk of unhealthy weight gain observed in many populations (i.e. 500–1000 g/y).
Caloric Restriction – Overrated?
An interesting aspect of the above study was that the subjects consuming whey protein lost weight and fat mass without consciously restricting calories.
Though caloric restriction can facilitate weight loss in the short-term, longer-term studies have shown calorie-restricted diets to be ineffective for sustained weight loss. It’s likely that calorie-restricted diets trigger numerous appetite-promoting chemical signals to compensate for perceived starvation. Ultimately, sustained caloric restriction is likely to not only cause intense food cravings, but is also likely to foster the accumulation of body fat when and if caloric consumption is increased. Numerous studies show that those who repeatedly cycle on and off of calorie-restricted diets often end up heavier than when their dieting endeavors began.
Sustained weight loss, therefore, will likely require the use of foods and supplements which are not only nutrient-rich, but which also elicit the chemical signaling characteristic of a fed state. When such requirements are met, the metabolism is more likely to facilitate fat loss even without conscious calorie counting.
Whey Protein – Unique Among Protein Sources
More so than other protein sources, whey protein may be a uniquely powerful tool in triggering the fed state and reducing appetite. Though the subjects in the above study didn’t report increased satiety from taking whey protein, previous studies have shown whey protein to decrease the production of the appetite-stimulating chemical, ghrelin. Somewhat similarly, the whey protein known as glycomacropeptide has been shown to foster the growth of beneficial intestinal bacteria, and may therefore reduce appetite and lead to weight loss. (Note: many of the functional benefits of whey protein are dependent upon intact, undenatured whey protein structures. Hydrolyzed whey proteins – whey proteins which are broken down via enzymes - may not exert the same benefits as native, undenatured proteins. The above study noted that non-hydrolyzed whey protein was used).
In addition, due to its unique composition, whey protein may support the building or maintenance of metabolically-active muscle protein to a greater extent than other proteins, thus leading to reduced fat mass.
The above study adds to the growing body of evidence showing that different protein sources can impart varied biological effects. As we at Integrated Supplements have repeatedly noted, some proteins are far more than just “building blocks” for our bodies’ enzymes and tissues. As research on undenatured whey protein continues, it appears that its benefits are far greater than many people currently imagine.
Related Articles:
Study Finds Whey Protein Containing Glycomacropeptide Leads To Reduced Calorie Consumption.
About Us: At Integrated Supplements, our goal is to bring you the wellness information and products you need to live your life to the fullest. We are dedicated to producing the highest quality, all natural nutritional supplements, and to educating the world on the health-promoting power of proper nutrition. Our all-natural products include: CFM® Whey Isolate, Fiber Balance™, Creapure® Creatine Monohydrate and Bio-Available Magnesium.
