Whey protein weight loss
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Whey Protein and Weight Loss: A Comprehensive Review
Introduction to Whey Protein and Weight Loss
Whey protein is a popular supplement among individuals aiming to lose weight and improve body composition. This article synthesizes findings from multiple studies to understand the impact of whey protein on weight loss, muscle preservation, and metabolic health.
Whey Protein and Muscle Preservation During Weight Loss
Muscle Mass Preservation in Older Adults
A study involving obese older adults demonstrated that a high whey protein, leucine, and vitamin D-enriched supplement helped preserve muscle mass during a 13-week weight loss program. Participants who consumed the whey protein supplement maintained their appendicular muscle mass better than those who did not, despite both groups experiencing similar reductions in body weight and fat mass.
Postprandial Myofibrillar Protein Synthesis
Another study found that whey protein supplementation during a short-term hypoenergetic diet preserved postprandial myofibrillar protein synthesis (MPS) better than soy protein or carbohydrates. This suggests that whey protein may be more effective in maintaining muscle mass during weight loss.
Whey Protein and Fat Loss
Enhanced Fat Loss in Post-Bariatric Surgery Patients
In women who had regained weight after bariatric surgery, whey protein supplementation led to greater body weight and fat mass loss compared to a control group. The intervention group lost an average of 1.86 kg in body weight and 2.78 kg in fat mass over 16 weeks, while the control group saw minimal changes.
Effects in Older Women
In older women with overweight and obesity, whey protein hydrolysate (WPH) combined with an energy-restricted diet resulted in greater reductions in body weight, BMI, and body fat compared to a control group. The WPH group showed significant decreases in body fat percentage, highlighting the potential of whey protein in enhancing fat loss.
Metabolic Health and Energy Balance
Insulin Sensitivity and Adipose Tissue Reduction
Timed ingestion of whey protein combined with exercise training significantly reduced visceral adipose tissue mass and improved insulin resistance in overweight and obese adults. The study found that participants who followed a multimode exercise program and consumed whey protein experienced greater reductions in body weight, fat mass, and visceral adipose tissue compared to those who only consumed whey protein or combined it with resistance training alone.
Impact on Endocannabinoids and Lipid Profile
In a study involving pre-menopausal women with obesity, whey protein supplementation reduced fasting levels of endocannabinoids (anandamide and 2-AG) and improved lipid profiles without significant weight loss. This suggests that whey protein may have beneficial effects on metabolic health beyond weight reduction.
Conclusion
Whey protein supplementation appears to offer several benefits for weight loss and metabolic health. It helps preserve muscle mass during weight loss, enhances fat loss, and improves insulin sensitivity and lipid profiles. These effects make whey protein a valuable addition to weight loss programs, particularly when combined with exercise and a hypocaloric diet.
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