Here’s a useful tip for controlling both food intake and blood sugar when you’re looking to lose some body fat: Use a whey protein supplement. You see, a study conducted at the university of Toronto last year found that taking whey protein before a meal both decreased food intake and reduced post-meal blood sugar and release of insulin from the pancreas. For many people, this will translate to easier fat loss.
The study was conducted by feeding people 10-40 grams of whey protein half an hour before and all-you-can-eat pizza lunch. The researchers found that all dosages increased food intake, but the more whey protein the study participants had, the less pizza they ate.
Considering how whey protein reduces appetite and controls blood sugar, I’d happily recommend using a whey protein supplement to any non-vegan looking to lose weight, and it may also be a useful supplement when working to reverse insulin resistance (although – as always – you will have to talk to your doctor about that, as we really do not give medical advice on this site!)
If you’re new to whey protein supplementation and looking for a high quality, great tasting and healthy whey protein product, consider the popular Jay Robb Whey Protein, which we use ourselves from time to time. If you’re looking for something more cost effective, Ultimate Nutrition’s Prostar Whey is easy to recommend. Also make sure you read our guide on how to pick a good whey protein powder.
Source: American Journal of Clinical Nutrition, 91:966-75, 2010