Written by Michael J. Rudolph, Ph.D.
Whey: the King of Proteins for Abdominal Fat Loss
By Michael J. Rudolph, Ph.D.
The classic physique is defined by large muscle bellies accentuated by small joints and, most importantly, a small waist with virtually no abdominal fat. The routine approach to obtain the classic look involves hardcore weight training to build muscle, combined with restricted caloric intake to burn body fat. Low-calorie diets can be grueling, especially if the amount of calories ingested does not mitigate hunger and replenish the body after intense weight training. Reducing food intake also tends to decrease metabolic rate, primarily due to a reduction in muscle mass, making it seem almost impossible to gain muscle while reducing body fat. However, consuming the right nutrients, such as whey protein, that possess a remarkable capacity to simultaneously decrease hunger, burn fat and trigger muscle growth, even while dieting, should expedite the process of creating a classic-looking physique.
Whey: the Fat Blaster
The consumption of higher amounts of protein typically promotes the loss of body fat. As a matter of fact, diets with total daily protein intake of 1.5 grams of protein per kilogram of bodyweight increased weight loss1,2 and the loss of body fat.2,3 Ingestion of certain types of protein, such as whey protein, that are chock-full of the branched-chain amino acid leucine, have actually been shown to be even more effective at stimulating fat loss than other proteins with lower amounts of leucine. One study by Baer et al.4 demonstrating this outcome showed that consuming 56 grams of whey protein per day for 23 weeks generated a greater loss of fat mass by 5 pounds, compared to another group in this study consuming an equivalent caloric amount of carbohydrate instead of whey protein. The group consuming whey protein also lost an entire inch more around their waist, compared to the carbohydrate-ingesting group, indicating that much of the fat loss was abdominal fat.
Greater Thermogenic Response
A key fat-burning mechanism triggered by whey protein use is diet-induced thermogenesis. This process involves the energy cost associated with metabolizing specific nutrients. A commonly used estimate of the thermogenic effect of food is roughly 10 percent of one’s caloric intake, although that percentage can vary substantially depending on the type of macronutrient, with protein intake burning the most calories at approximately 23 percent, with carbohydrates at 6 percent and fat at 3 percent.5,6 The superior thermogenic response to protein intake relative to carbohydrate and fat makes protein intake the best choice for triggering thermogenic fat loss.
In addition to consuming more protein to trigger thermogenic energy expenditure, altering the protein source can also be an effective way to trigger additional fat loss, as certain types of protein boost thermogenesis more vigorously. In fact, one study comparing the thermogenic effects of isocaloric, high-protein meals containing either whey, casein or soy protein reported that whey protein elicited a much greater thermogenic response. Whey protein intake also increased fatty oxidation to a greater extent than either casein or soy protein7, making whey protein the clear choice when trying to lose body fat.
Suppress Appetite and Lose More Fat
Dietary protein can also have a crucial impact on body fat levels by suppressing appetite. The appetite-suppressing impact from protein ingestion can vary, based on the unique influence that different types of protein have on certain hormones following food consumption. For instance, the role of glucagon-like peptide 1 (GLP-1), a gastrointestinal hormone that reduces hunger, was shown to be more highly produced in response to whey protein consumption, while other proteins such as soy protein had no influence on GLP-1 levels.8 Supporting the increased production of GLP-1, whey consumption also has also been shown to reduce hunger more effectively than soy. The increase in GLP-1 concentration from whey consumption is likely caused, to some extent, by the finding that whey inhibits the enzyme dipeptidyl peptidase-4, which normally functions by degrading GLP-1. Therefore, the ability of whey to inhibit this enzyme ultimately increases GLP-1 levels, prolonging the hunger-reducing action of this hormone.9 In addition, whey protein is loaded with the amino acid leucine, which has the ability to completely inactivate the energy-sensing molecule AMPK in the brain. The inactivation of AMPK in the brain directly decreases hunger – further lowering food intake, resulting in more fat loss.10
Preserve Muscle Mass While Dieting
Dieting to lose body fat, and not muscle mass, seems almost impossible, primarily because the body tends to convert muscle tissue into energy in order to supplement the caloric deficit caused from decreased food consumption. The consumption of high-quality whey protein can actually prevent muscle protein degradation, particularly while dieting. This effect stems from the ability of protein intake to activate the enzyme mTOR, which directly increases muscle protein synthesis levels while impeding muscle protein degradation. In fact, one study by Hector et al.11 unequivocally showed that low-caloric diets – supplemented with 27 grams of whey protein, twice daily – increased muscle protein synthesis more effectively than 27 grams of soy protein or 25 grams of the carbohydrate maltodextrin. This result indicates that whey protein intake is more effective at preserving muscle protein, and therefore muscle mass, during low caloric intake. The authors of the study proposed that the superior impact of whey protein on muscle protein levels found during this investigation is most likely caused by the higher leucine content of whey protein – since leucine is the main driver of mTOR activation that boosts muscle protein synthesis and prevents muscle protein breakdown, altogether maintaining lean body mass even while dieting.
For most of Michael Rudolph’s career he has been engrossed in the exercise world as either an athlete (he played college football at Hofstra University), personal trainer or as a research scientist (he earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After earning his Ph.D., Michael investigated the molecular biological effects of exercise as a fellow at Harvard Medical School and Columbia University. That research contributed seminally to understanding the function of the incredibly important cellular energy sensor AMPK – leading to numerous publications in peer-reviewed journals including the journal Nature. Michael is currently a Senior Scientist working at the New York Structural Biology Center where he investigates the molecular nature of human illness and disease.
References:
1. Piatti PM, Monti F, et al. Hypocaloric high-protein diet improves glucose oxidation and spares lean body mass: comparison to hypocaloric high-carbohydrate diet. Metabolism 1994;43, 1481-1487.
2. Skov AR, Toubro S, et al. Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity. Int J Obes Relat Metab Disord 1999;23, 528-536.
3. Parker B, Noakes M, et al. Effect of a high-protein, high-monounsaturated fat weight loss diet on glycemic control and lipid levels in type 2 diabetes. Diabetes Care 2002;25, 425-430.
4. Baer DJ, Stote KS, et al. Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults. J Nutr 2011;141, 1489-1494.
5. Tappy L, Jequier E and Acheson K. Thermic effect of infused amino acids in healthy humans and in subjects with insulin resistance. Am J Clin Nutr 1993;57, 912-916.
6. Acheson KJ, Ravussin E, et al. Thermic effect of glucose in man. Obligatory and facultative thermogenesis. J Clin Invest 1984;74, 1572-1580.
7. Acheson KJ, Blondel-Lubrano A, et al. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr 2011;93, 525-534.
8. Veldhorst MA, Nieuwenhuizen AG, et al. Dose-dependent satiating effect of whey relative to casein or soy. Physiol Behav 2009;96, 675-682.
9. Gunnarsson PT, Winzell MS, et al. Glucose-induced incretin hormone release and inactivation are differently modulated by oral fat and protein in mice. Endocrinology 2006;147, 3173-3180.
10. Saha AK, Xu XJ, et al. Downregulation of AMPK accompanies leucine- and glucose-induced increases in protein synthesis and insulin resistance in rat skeletal muscle. Diabetes 2010;59, 2426-2434.
11. Hector AJ, Marcotte GR, et al. Whey protein supplementation preserves postprandial myofibrillar protein synthesis during short-term energy restriction in overweight and obese adults. J Nutr 2015;145, 246-252.
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Whey: the King of Proteins for Abdominal Fat Loss
By Michael J. Rudolph, Ph.D.
The classic physique is defined by large muscle bellies accentuated by small joints and, most importantly, a small waist with virtually no abdominal fat. The routine approach to obtain the classic look involves hardcore weight training to build muscle, combined with restricted caloric intake to burn body fat. Low-calorie diets can be grueling, especially if the amount of calories ingested does not mitigate hunger and replenish the body after intense weight training. Reducing food intake also tends to decrease metabolic rate, primarily due to a reduction in muscle mass, making it seem almost impossible to gain muscle while reducing body fat. However, consuming the right nutrients, such as whey protein, that possess a remarkable capacity to simultaneously decrease hunger, burn fat and trigger muscle growth, even while dieting, should expedite the process of creating a classic-looking physique.
Whey: the Fat Blaster
The consumption of higher amounts of protein typically promotes the loss of body fat. As a matter of fact, diets with total daily protein intake of 1.5 grams of protein per kilogram of bodyweight increased weight loss1,2 and the loss of body fat.2,3 Ingestion of certain types of protein, such as whey protein, that are chock-full of the branched-chain amino acid leucine, have actually been shown to be even more effective at stimulating fat loss than other proteins with lower amounts of leucine. One study by Baer et al.4 demonstrating this outcome showed that consuming 56 grams of whey protein per day for 23 weeks generated a greater loss of fat mass by 5 pounds, compared to another group in this study consuming an equivalent caloric amount of carbohydrate instead of whey protein. The group consuming whey protein also lost an entire inch more around their waist, compared to the carbohydrate-ingesting group, indicating that much of the fat loss was abdominal fat.
Greater Thermogenic Response
A key fat-burning mechanism triggered by whey protein use is diet-induced thermogenesis. This process involves the energy cost associated with metabolizing specific nutrients. A commonly used estimate of the thermogenic effect of food is roughly 10 percent of one’s caloric intake, although that percentage can vary substantially depending on the type of macronutrient, with protein intake burning the most calories at approximately 23 percent, with carbohydrates at 6 percent and fat at 3 percent.5,6 The superior thermogenic response to protein intake relative to carbohydrate and fat makes protein intake the best choice for triggering thermogenic fat loss.
In addition to consuming more protein to trigger thermogenic energy expenditure, altering the protein source can also be an effective way to trigger additional fat loss, as certain types of protein boost thermogenesis more vigorously. In fact, one study comparing the thermogenic effects of isocaloric, high-protein meals containing either whey, casein or soy protein reported that whey protein elicited a much greater thermogenic response. Whey protein intake also increased fatty oxidation to a greater extent than either casein or soy protein7, making whey protein the clear choice when trying to lose body fat.
Suppress Appetite and Lose More Fat
Dietary protein can also have a crucial impact on body fat levels by suppressing appetite. The appetite-suppressing impact from protein ingestion can vary, based on the unique influence that different types of protein have on certain hormones following food consumption. For instance, the role of glucagon-like peptide 1 (GLP-1), a gastrointestinal hormone that reduces hunger, was shown to be more highly produced in response to whey protein consumption, while other proteins such as soy protein had no influence on GLP-1 levels.8 Supporting the increased production of GLP-1, whey consumption also has also been shown to reduce hunger more effectively than soy. The increase in GLP-1 concentration from whey consumption is likely caused, to some extent, by the finding that whey inhibits the enzyme dipeptidyl peptidase-4, which normally functions by degrading GLP-1. Therefore, the ability of whey to inhibit this enzyme ultimately increases GLP-1 levels, prolonging the hunger-reducing action of this hormone.9 In addition, whey protein is loaded with the amino acid leucine, which has the ability to completely inactivate the energy-sensing molecule AMPK in the brain. The inactivation of AMPK in the brain directly decreases hunger – further lowering food intake, resulting in more fat loss.10
Preserve Muscle Mass While Dieting
Dieting to lose body fat, and not muscle mass, seems almost impossible, primarily because the body tends to convert muscle tissue into energy in order to supplement the caloric deficit caused from decreased food consumption. The consumption of high-quality whey protein can actually prevent muscle protein degradation, particularly while dieting. This effect stems from the ability of protein intake to activate the enzyme mTOR, which directly increases muscle protein synthesis levels while impeding muscle protein degradation. In fact, one study by Hector et al.11 unequivocally showed that low-caloric diets – supplemented with 27 grams of whey protein, twice daily – increased muscle protein synthesis more effectively than 27 grams of soy protein or 25 grams of the carbohydrate maltodextrin. This result indicates that whey protein intake is more effective at preserving muscle protein, and therefore muscle mass, during low caloric intake. The authors of the study proposed that the superior impact of whey protein on muscle protein levels found during this investigation is most likely caused by the higher leucine content of whey protein – since leucine is the main driver of mTOR activation that boosts muscle protein synthesis and prevents muscle protein breakdown, altogether maintaining lean body mass even while dieting.
For most of Michael Rudolph’s career he has been engrossed in the exercise world as either an athlete (he played college football at Hofstra University), personal trainer or as a research scientist (he earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After earning his Ph.D., Michael investigated the molecular biological effects of exercise as a fellow at Harvard Medical School and Columbia University. That research contributed seminally to understanding the function of the incredibly important cellular energy sensor AMPK – leading to numerous publications in peer-reviewed journals including the journal Nature. Michael is currently a Senior Scientist working at the New York Structural Biology Center where he investigates the molecular nature of human illness and disease.
References:
1. Piatti PM, Monti F, et al. Hypocaloric high-protein diet improves glucose oxidation and spares lean body mass: comparison to hypocaloric high-carbohydrate diet. Metabolism 1994;43, 1481-1487.
2. Skov AR, Toubro S, et al. Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity. Int J Obes Relat Metab Disord 1999;23, 528-536.
3. Parker B, Noakes M, et al. Effect of a high-protein, high-monounsaturated fat weight loss diet on glycemic control and lipid levels in type 2 diabetes. Diabetes Care 2002;25, 425-430.
4. Baer DJ, Stote KS, et al. Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults. J Nutr 2011;141, 1489-1494.
5. Tappy L, Jequier E and Acheson K. Thermic effect of infused amino acids in healthy humans and in subjects with insulin resistance. Am J Clin Nutr 1993;57, 912-916.
6. Acheson KJ, Ravussin E, et al. Thermic effect of glucose in man. Obligatory and facultative thermogenesis. J Clin Invest 1984;74, 1572-1580.
7. Acheson KJ, Blondel-Lubrano A, et al. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr 2011;93, 525-534.
8. Veldhorst MA, Nieuwenhuizen AG, et al. Dose-dependent satiating effect of whey relative to casein or soy. Physiol Behav 2009;96, 675-682.
9. Gunnarsson PT, Winzell MS, et al. Glucose-induced incretin hormone release and inactivation are differently modulated by oral fat and protein in mice. Endocrinology 2006;147, 3173-3180.
10. Saha AK, Xu XJ, et al. Downregulation of AMPK accompanies leucine- and glucose-induced increases in protein synthesis and insulin resistance in rat skeletal muscle. Diabetes 2010;59, 2426-2434.
11. Hector AJ, Marcotte GR, et al. Whey protein supplementation preserves postprandial myofibrillar protein synthesis during short-term energy restriction in overweight and obese adults. J Nutr 2015;145, 246-252.
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VISIT OUR STORE
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