Whey (Not Soy) Protein Shakes Help You Stay Thin

According to a new study from the US Department of Agriculture’s Human Nutrition Research Center, whey protein powder offers an advantage over soy protein powder if you’re trying to drop a few pounds.

Researchers randomly assigned 90 adults- all overweight or obese- to one of three groups. All three groups consumed their normal diet of approximately 2200 calories, but the first group added a protein drink made with whey, the second group added a protein drink made with soy, and the third group added a drink made with carbohydrates.

All three drinks had the same number of calories (200) and all had the same number of grams (52 grams of protein for the first two groups, 52 grams of carbs for the third group.)

At the start of the study, no significant differences existed among the three groups. The average weight of the men was 218 pounds, while the average weight of the women was 190.

At the end of the 23 week study, those drinking the carbohydrate shake had actually gained about 2 pounds, most of it fat. Those drinking the soy protein shake stayed the same.

But those drinking the whey protein drink actually lost a little bit of weight and body fat (about 2 pounds worth!) And while both other groups saw essentially no change in their waist size, the whey protein group actually lost about an inch around their middles!

Interesting, those in the whey protein group actually had significantly lower blood levels of an appetite-stimulating hormone called ghrelin than those in the carb group or the soy group. “(Grehlin) is a hormone that helps regulate food intake”, said David J. Baer, PhD, research physiologist and lead author on the study. “So the higher concentration (of grehlin), the more hungry someone feels. The lower the concentration, the fuller someone feels.”

Interestingly, though no subjects knew which drink they had been assigned, and were not told to change their basic 2200 calorie diet in any specific way, those drinking the whey protein shake on a daily basis wound up gradually consuming less carbohydrates during the course of the study, even though they were eating the same number of total calories per day.

This reduction in carbohydrate intake may have been a contributing factor in their weight loss.

Apparently something about the whey protein powder seemed to make them crave less carbohydrates (a very nice “side” effect!)




  1. Antonio

    Well … I guess it depends what soy product you use ? I use Metagenics Ultra Meal products with my clients with altered body composition and they do very well. they lose fat and increase lean body mass.

    I guess it depends on what product we choose to promote.

  2. Nami

    I am very sensitive to lactose. Can I take whey protein OK?

  3. Nami

    I would very much like to try whey protein, but I am highly sensitive to lactose. I have a question, therefore. Is whey protein safe for those with lactose sensitivity? I would appreciate a response to this question at my e-mail address. Thank you, Jonny. I am a big fan of your outstanding books. Nami

  4. McKenna

    Is whey & soy protein ok? Or is there a huge difference?

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    I realy appreciated your professional way of writing this post thank you so mch to give great information about whey protein in category wise its so impressive once again thanks to share this post with us.

  6. Lee Graves

    That is an interesting study. I’m definitely not a proponent of soy protein. It has it’s place, but I think there are way too many soy based products (and GMO at that!).

  7. jack

    Great piece of knowledge about whey protein. Big fan of your books

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  9. G2

    Thank you for this article!
    I, personally, use Vi-Shape with Tri-Sorb protein (includes whey). It tastes like cake and actually works!

  10. Mike B

    Great post! I am beginning to take protein powder in the morning before work. It makes me feel great throughout the day and almost gives me a morning buzz like coffee does.

    Has anyone figured out a way to make the protein powder bottles smell better?

    Check out http://www.wheytoofit.com for more information!

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