What are effective methods for losing weight?
Rebalance your diet
The first step to losing weight is to rebalance your diet. Remember one thing: whey alone will not help you lose weight.
It’s indeed the context of its use that will help you reach your goals. Rebalancing your diet involves:
- Consume more raw fruits and vegetables, proteins (meat, fish, eggs, legumes), whole grains, dairy products rich in proteins and low in sugar and fat
- Reduce your consumption of processed products (cookies, chocolates, cakes, fried and breaded foods), processed fruits and vegetables (juices, compotes), white carbohydrates (white baguette, quick-cooking pasta and rice), sugary and fatty dairy products (rice pudding, dessert cream), and added fats (butter, cream)
Create a well-calculated slight calorie deficit
Your body will lose weight if you do not provide it with enough calories. With insufficient caloric intake, your body will naturally tap into your fat reserves to provide energy.
So, understand that adding a whey shake (about 150 calories) on top of your unbalanced regular diet will not help you lose weight, quite the opposite!
Increase and adapt your level of physical activity
To create a calorie deficit, you can also increase your physical activity level. Without talking about sports, a simple daily brisk walk of 30 minutes will burn about 150 calories.
Physical activity must be adapted: meaning that the activity you choose should primarily please you and not be a constraint. Otherwise, the risk is that you quit as quickly as you started.
What are the benefits of whey?
For athletes
Athletes stimulate their muscle mass daily. Muscle fibers are partially destroyed during exertion and rebuild during the recovery phase. Proteins are the main nutrients that help with muscle reconstruction.
Protein needs in athletes are thus about 50% higher than in non-athletic individuals. Whey will help you more easily meet these high protein requirements.
For non-athletes
Non-athletic individuals also have protein requirements. However, these needs are lower than for athletes and are about 1 gram / kilo / day.
A 60kg woman will therefore need 60g of protein per day. Whey can also help you reach these amounts, but a balanced diet can achieve this quite easily.
For people who want to lose weight
You understood it, no matter your goal, the interest of whey remains the same for everyone: a protein supply. So why and how do proteins help with weight loss?
It is indeed the context of whey use that will ensure weight loss and not its mere use.
This study shows that a diet high in protein and low in fat helps with weight loss.
Read also | Best whey: 10 brands tested by a dietitian-nutritionist
How can whey help to lose weight healthily?
Protein intake to maintain muscle mass
When aiming to lose weight, it’s about getting rid of excess fats. The aim is not to reduce muscle mass. That’s the whole challenge of effective and sustainable weight loss: maintaining muscle mass and primarily eliminating fat.
Whey will precisely help you maintain sufficient protein intake to preserve your muscle mass despite the calorie deficit. This study shows moreover the link between protein-rich meals and weight loss.
Read also | The most effective high-protein meal replacements
Achieve good satiety and avoid snacking
Proteins and, by extension, whey help to feel well satiated during meals. Indeed, as shown in this study, proteins are the nutrient with the longest digestion time.
This simply means that a diet rich in protein will help you feel satiated more quickly… and limit overeating during meals and snacking outside of them.
Whey is not miraculous
As I explained to you from the introduction, whey will only be effective as part of a healthy lifestyle and a varied and balanced diet.
Using whey to lose weight can be a good solution provided you adopt new healthy habits.
My tips for an ideally balanced day
☕ Breakfast at 7:00 AM
Quick bowl cake with 40g of whole oat flakes, 1 egg, 1 mashed banana, 2 tablespoons of Skyr, and 2 squares of 70% dark chocolate
Coffee or green tea without sugar
🍽 Lunch at 12:15 PM
Mixed salad with whole wheat pasta, raw vegetables (cucumber, cherry tomatoes, grated carrots), 120g of chicken breast, 20g of parmesan shavings, and a drizzle of olive oil
1 Granny Smith apple for dessert
Coffee or green tea without sugar
🏃 A 30-minute digestive walk before going back to work
🏋️♀️ Physical activity at 6:00 PM
30 minutes of home circuit training without equipment
Consumption of a whey shake right after the session: it will help you rehydrate, provide proteins for muscle recovery, and satisfy you before dinner
🥗 Balanced dinner
Starter of soup or raw vegetables with a light vinaigrette made with 0% fat yogurt, vegetables, and baked white fish, fresh lemon juice, homemade fruit salad and 120g of Skyr
Whey can be a very interesting dietary supplement for losing weight, but it is indeed a change in your lifestyle and habits that will help you achieve your goals sustainably!
