How To Use Whey Protein For Weight Loss

How To Use Whey Protein For Weight Loss

Protein supplements are not just for building muscle and “getting massive”.

Today I’ll show you how to use whey protein for weight loss.

Because, despite the fact it’s one of the world’s most popular products, whey still suffers from the stereotypes it had back in the day.

And if you use use it – particularly if you’re female – you’ll still get the same old barrage of nonsense thrown at you, including:

  • “it’s just for men”
  • “you’ll get big, bulky muscles”
  • “you’ll gain weight, not lose weight”

how to use whey protein for weight loss

In fact, check out this email from website member Jenny, who recently experienced the same situation:

“Hey Russ!

I’ve been following your free workout plans and using Myprotein Impact whey the last 7 weeks.

I’m really happy with progress. But these girls at my office told me that I shouldn’t be using whey. Whenever I pull out my protein shake at work, they say I’ll end up looking like a guy and that whey protein is for gaining muscle, not for women trying to tone.

I realize this is probably nonsense, given that my results have been great so far, but could you please help me to clear this up so I can put an end to it?”

My pleasure.

how to use whey for weight loss

Out With The Old

Whey is one of the best products to add to your diet if you’re trying to get leaner.

But when most talk about it, their immediate thought is of a 1980’s bodybuilder in spandex.

This. Is. Bullshit.

All it does is scare people – particularly women – who naturally don’t want to achieve a bulky, manly frame when they go to the gym.

However, this needn’t be the case.

When you see women who have achieved the big, masculine shape that most girls don’t want, believe me, they did more than pop a fucking protein shake to get there.

The female body releases less testosterone than the male body, meaning it’s physically harder for girls to get in that kind of shape to begin with. And in order to do so, they either have to bust their ass in the weights room or take anabolic steroids to boost testosterone production.

Either way, it’s a specific effort to get in that type of shape.

It cannot – and will not – be achieved by accident.

Your overall calorie intake dictates whether your will gain size or lose size.

It’s that simple.

Read this article for more info on that.

how to use whey protein for fat loss

All that’s happening here is that whey – much like creatine – still suffers from the fact that it’s primarily associated with bodybuilding, and bodybuilding conjures up images of physiques that most girls don’t want to build.

That’s not gonna change.

Bodybuilding is – and probably always will be – the target market for whey protein.

After all, people who go to the gym consume the most protein.

The real thing to do here to get past this misconception is to change your perception of bodybuilding in general.

Listen to Arnold Schwarzenegger:

“Every man or women who goes to the gym is a bodybuilder.

If you are training to grow stronger or sculpt your body into an image you have set in your head of how you want to look, congratulations friend, you are a bodybuilder.”

One you get past this bullshit stigma, it’s pretty easy to get on top of things.

how to use whey protein for weight loss

How To Use Whey Protein For Weight Loss

There are tons of different supplements to choose from.

So to make it much easier, I’ll split them into two groups:

  • whey protein for weight loss
  • whey protein for mass gain

To tell the differences between the two, spin your product around to the nutrition information on the back of the tub. It’s much simpler to show how to use whey protein for weight loss by reading what’s inside the product.

Generally, a whey protein which is designed for fat loss will be high in protein and low in both fat and carbohydrates.

It should loosely fit these guidelines:

  • 15-20g protein
  • 0-5g fat
  • 0-8g carbohydrates



Whey protein supplements designed to gain size will provide you with drastically higher macronutrients, particularly carbohydrates.

So if it can fit the template shown above, it’ll slot nicely into your fat loss diet. And that’s how to use whey protein for weight loss!

whey for weight loss

The Ones I Use

Whenever I’m helping people with supplements, they inevitably ask which ones I personally use.

So here’s a list of the top 3 I usually stick to.

Per one scoop serving:

  • 21g protein
  • 1.9g fat
  • 1g carbohydrates

Per one scoop serving:

  • 24.6g protein
  • 2.3g fat
  • 2.3g carbohydrates

Per one scoop serving:

  • 18g protein
  • 1.6g fat
  • 2.5g carbohydrates

Any of these three would do the job quite easily.

whey for weight loss

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