Do you want to lose weight – but healthily and eating the right food? It is important that you eat a balanced diet and are aware of calories. Foods with a high nutrient density, i.e. plenty of essential ingredients and a low level of calories at the same time are very important. Whey can form a daily part of your diet plan and support you with healthy weight loss.
Whey is low in fat and calories
Whey is a by-product when manufacturing cheese and quark from milk. It is left behind as watery fluid and contains only a small amount of fat and calories. And this is what matters when you are losing weight. With a fat content of 0.2 percent and only 25 calories in 100g of sweet whey, it is comparable with fruit and vegetables – the stars among the slimming foods.
Whey only has a small amount of protein – approx. 1g per 100g. However, this protein is particularly similar to the protein in the human body. For this reason, we can easily use the protein building blocks to build up body protein, e.g. muscles. It is particularly important when losing weight so that we mainly lose extra fat and maintain most of our muscle mass.
Whey is rich in vitamins and minerals.
In addition to high-quality protein, whey also contains vital vitamins and minerals. Just 200ml of the drink, for example, provides 0.3mg of vitamin B2. This is almost 23 percent of the daily intake recommended by the German Nutrition Society.
Potassium and calcium are important minerals in whey. Calcium strengthens the bones and teeth and is also important for blood clotting and nerve and muscle functions. Potassium regulates osmoregulation and is used for the transfer of nerve and muscle signals. One glass (200ml) of whey contains 258mg of potassium and 136mg of calcium. These are both around 13 percent of the recommended daily amount.
Whey has a regulating effect on digestion.
Healthy gut flora is essential for good digestion. Whey supports the growth of good bacteria in the same way as yoghurt. The lactose in whey acts as a type of food for the digestive lactic acid bacteria in the gut. The bacteria converts the lactose into lactic acid. This creates an acidic environment in the gut, which has a positive effect on the beneficial gut bacteria and a negative effect on harmful bacteria. In this way, whey can help to develop healthy gut flora. As the lactic acid produced from the lactose also binds to water, the volume of stools is also significantly increased. The increased pressure on the gut walls has a stimulating effect on the gut, which will move more and support digestion.
Combine whey with fibre in fruit, vegetables and cereals. This will improve your digestion even more.
Can whey help you to lose weight?
Dairy products should form a fundamental element of our daily diet. Due to its relatively low number of calories, whey can help with weight loss. However, eating whey exclusively or excessively, e.g. as recommended in whey fasts, is not considered to be a balanced diet and is therefore not advised.