The Whey To Weight Loss

The Whey to Weight Loss
By Will Brink

Regular readers of my work have come to expect articles about the power of whey
proteins to potentaily fight cancer and improve immunity among its many benefits.
The ability of whey to fight cancer, improve glutathione levels and immunity, is well
documented (readers interested in brushing up on the effects of whey on cancer,
immunity, etc, can read previous articles by me at the LEF’s web site: www.lef.org
and www.BrinkZone.com).

Additional research suggests possible medical uses for whey that are quite
unexpected and different from whey’s traditional role as an immune booster and anti
cancer functional food. For example, whey may be able to reduce stress and lower
cortisol and increase brain serotonin levels, improve liver function in those suffering
from certain forms of hepatitis, reduce blood pressure, as well as other amazing
recent discoveries, such as whey’s possible effects on weight loss, which is the
focus of this article.

What is whey?

When we talk about whey we are actually referring to a complex milk-based
ingredient made up of protein, lactose, fat and minerals. Protein is the best-known
component of whey and is made up of many smaller protein subfractions such as:
Beta-lactoglobulin, alpha-lactalbumin, immunoglobulins (IgGs), glycomacropeptides,
bovine serum albumin (BSA) and minor peptides such as lactoperoxidases,
lysozyme and lactoferrin.

Each of the subfractions found in whey has its own unique biological properties.
Modern filtering technology has improved dramatically in the past decade, allowing
companies to separate some of the highly bioactive peptides - such as lactoferrin
and lactoperoxidase - from whey.

Some of these subfractions are only found in very minute amounts in cow’s milk,
normally at less than one percent (e.g., lactoferrin, lactoperoxidase, etc.)

The medicinal properties of whey have been known for centuries. For example, an
expression from Florence, Italy. Circa 1650, was "Chi vuol viver sano e lesto beve
scotta e cena presto" which translates into English as "If you want to live a healthy
and active life, drink whey and dine early."

Another expression from Italy regarding the benefits of whey (circa 1777) was
"Allevato con la scotta il dottore e in bancarotta." Which translates into English "If
everyone were raised on whey, doctors would be bankrupt."

Is whey a weight loss functional food?

A few years ago, I might have said no. Now I am not so sure. Although there was a
smattering of studies suggesting whey had certain properties that might assist with
weight loss, a number of recent studies appear to further support the use of whey
as a possible weight loss supplement. Most interesting - at least to nerds like me -
the effect appears to be not by a single mechanism, but several. This article will
briefly explore a few possible pathways by which whey may assist the dieter.

"I’m hungry!"

Human hunger and appetite are regulated by a phenomenally complicated set of
overlapping feedback networks, involving a long list of hormones, psychological
factors as well as physiological factors, all of which are still being elucidated. It’s a
very intensive area of research right now, with various pharmaceutical companies
looking for that "magic bullet" weight loss breakthrough they can bring to market.

One hormone getting attention by researchers looking for possible solutions to
obesity is cholecystokinin (CCK). Several decades ago, researchers found CCK
largely responsible for the feeling of fullness or satiety experienced after a meal and
partially controls appetite, at least in the short term.

Cholecystokinin (CCK) is a small peptide with multiple functions in both the central
nervous system and the periphery (via CCK-B and CCK-A receptors respectively).
Along with other hormones, such as pancreatic glucagon, bombesin, glucagon-like
peptide-1, amide (GLP-1), oxyntomodulin, peptide YY (PYY) and pancreatic
polypeptide (PP)., CCK is released by ingested food from the gastrointestinal tract
and mediates satiety after meals.

Such a list would not be complete without at least making mention of what many
researchers consider the "master hormones" in this milieu, which is insulin and
leptin. If that’s not confusing enough, release of these hormones depends on the
concentration and composition of the nutrients ingested.

That is, the type of nutrients (i.e., fat, protein, and carbohydrates) eaten, the
amount of each eaten, and composition of the meal, all effect which hormones are
released and in what amounts... Needless to say, it’s a topic that gets real
complicated real fast and the exact roles of all the variables is far from fully
understood at this time, though huge strides have been made recently.

Whey’s effects on food intake.

This (finally!) brings us to whey protein. Whey may have some unique effects on
food intake via its effects on CCK and other pathways. Many studies have shown
that protein is the most satiating macro-nutrient. However, it also appears all
proteins may not be created equal in this respect.

For example, two studies using human volunteers compared whey vs. casein
(another milk based protein) on appetite, CCK, and other hormones (Hall WL,
Millward DJ, Long SJ, Morgan LM.Casein and whey exert different effects on plasma
amino acid profiles, gastrointestinal hormone secretion and appetite. Br J Nutr. 2003
Feb;89(2):239-48).

The first study found that energy intake from a buffet meal ad libitum was
significantly less 90 minutes after a liquid meal containing whey, compared with an
equivalent amount of casein given 90 minutes before the volunteers were allowed to
eat all they wanted (ad libitum) at the buffet. In the second study, the same whey
preload led to a plasma CCK increase of 60 % ( in addition to large increases in
glucagon-like peptide [GLP]-1 and glucose-dependent insulinotropic polypeptide)
following the whey preload compared with the casein.

Translated, taking whey before people were allowed to eat all they wanted (ad
libitum) at a buffet showed a decrease in the amount of calories they ate as well as
substantial increases in CCK compared to casein. Subjectively, it was found there
was greater satiety followed the whey meal also.

The researchers concluded "These results implicate post-absorptive increases in
plasma amino acids together with both CCK and GLP-1 as potential mediators of
the increased satiety response to whey and emphasize the importance of
considering the impact of protein type on the appetite response to a mixed meal."
Several animal studies also find whey appears to have a pronounced effect on CCK
and or satiety over other protein sources.

It should be noted however that not all studies have found the effect of whey vs.
other protein sources on food intake (Bowen J, Noakes M, Clifton P, Jenkins A,
Batterham M.Acute effect of dietary proteins on appetite, energy intake and
glycemic response in overweight men. Asia Pac J Clin Nutr. 2004;13(Suppl):S64.).

It should also be noted that although studies find protein to be the most satiating of
the macro-nutrients, certain protein sources (e.g. egg whites) may actually increase
appetite (Anderson GH, Tecimer SN, Shah D, Zafar TA. Protein source, quantity,
and time of consumption determine the effect of proteins on short-term food intake
in young men. J Nutr. 2004 Nov;134(11):3011-5.), so protein sources appear worth
considering when looking to maximize weight loss and suppress appetite.

How whey achieves this effect is not fully understood, but research suggests it’s due
to whey’s high glycomacropeptide and alpha-lactalbumin content, as well as its high
solubility compared to other proteins, and perhaps it’s high percentage of branch
chain amino acids (BCAA’s).

Whey’s effects on bodyfat, insulin sensitivity, and fat burning... .

So we have some studies suggesting whey may have some unique effects on
hormones involved in satiety and or may reduce energy (calorie) intake of
subsequent meals, but do we have studies showing direct effects of whey vs. other
proteins on weight loss? In animals at least, whey has looked like a promising
supplement for weight loss.

Although higher protein diets have been found to improve insulin sensitivity, and
may be superior for weight loss (with some debate!) then higher carbohydrate lower
protein diets, it’s unclear if all proteins have the same effects.

One study compared whey to beef (Damien P. Belobrajdic,, Graeme H. McIntosh,
and Julie A. Owens. A High-Whey-Protein Diet Reduces Body Weight Gain and
Alters Insulin Sensitivity Relative to Red Meat in Wistar Rats. J. Nutr. 134:1454-
1458, June 2004) and found whey reduced body weight and tissue lipid levels and
increased insulin sensitivity compared to red meat.

Rats were fed a high-fat diet for nine weeks, then switched to a diet containing
either whey or beef for an additional six weeks. As has generally been found in
other studies, the move to a high dietary protein reduced energy intake (due to the
known satiating effects of protein compared to carbs or fat), as well as reductions in
visceral and subcutaneous bodyfat.

However, the rats getting the whey, there was a 40% reduction in plasma insulin
concentrations and increased insulin sensitivity compared to the red meat. Not
surprisingly, the researchers concluded "These findings support the conclusions
that a high-protein diet reduces energy intake and adiposity and that whey protein
is more effective than red meat in reducing body weight gain and increasing insulin
sensitivity."

Other studies suggest taking whey before a workout is superior for
preserving/gaining lean body mass (LBM) and maintaining fat burning (beta
oxidation) during exercise over other foods taken prior to a workout. The study
called "A preexercise lactalbumin-enriched whey protein meal preserves lipid
oxidation and decreases adiposity in rats" (Am J Physiol Endocrinol Metab 283:
E565-E572, 2002.) came to some very interesting conclusions.

One thing we have known a long time is the composition of the pre-exercise meal
will affect substrate utilization during exercise and thus might affect long-term
changes in body weight and composition. That is, depending on what you eat
before you workout can dictate what you use for energy (i.e. carbs, fats, and or
proteins) which alters what you burn (oxidize) for energy.

The researchers took groups of rats and made the poor buggers exercise two hours
daily for over five weeks (talk about over training!), either in the fasted state or one
hour after they ingested a meal enriched with a simple sugar (glucose), whole milk
protein or whey protein.

The results were quite telling. Compared with fasting (no food), the glucose meal
increased glucose oxidation and decreased lipid oxidation during and after exercise.
Translated, they burned sugar over body fat for their energy source. In contrast, the
whole milk protein and whey meals preserved lipid oxidation and increased protein
oxidation. Translated, fat burning was maintained and they also used protein as a
fuel source.

Not surprisingly, the whey meal increased protein oxidation more than the whole milk
protein meal, most likely due to the fact that whey is considered a "fast" protein that
is absorbed rapidly due to it’s high solubility.

As one would expect, by the end of the five weeks, body weight was greater in the
glucose, whole milk protein and whey fed rats than in the fasted ones. No shock
there. Here is where it gets interesting: In the group getting the glucose or the whole
milk protein, the increase in weight was from bodyfat, but in the whey fed group, the
increase in weight was from an increase in muscle mass and a decrease in bodyfat!

Only the rats getting the whey before their workout increased muscle mass and
decreased their bodyfat. The researchers theorized this was due to whey’s ability to
rapidly deliver amino acids during exercise. Is this the next big find in sports nutrition
or those simply looking to preserve muscle mass loss due to aging?

Hard to say at this time being it was done in rats, but if it turns out to be true in
humans (and there is no reason people can’t try it now) it would indeed be a
breakthrough in the quest to add muscle and lose fat.

Effects on serotonin, blood sugar regulation, and more!

Although the above would probably be the major mechanisms by which whey could
help the dieter, there are several secondary effects of whey that may assist in
weight loss. For example, whey’s effects on serotonin levels. Serotonin is probably
the most studied neurotransmitter since it has been found to be involved in a wide
range of psychological and biological functions. Serotonin ( also called 5-
hydroxytryptamine or 5-HT) is involved with mood, anxiety, and appetite.

Elevated levels of serotonin can cause relaxation and reduced anxiety. Low
serotonin levels are associated with low mood, increased anxiety (hence the current
popularity of the SSRI drugs such as Prozac and others), and poor appetite control.
This is an extremely abbreviated description of all the functions serotonin performs
in the human body - many of which have yet to be fully elucidated - but a full
explanation is beyond the scope of this article.

Needless to say, Increased brain serotonin levels are associated with an improved
ability of people to cope with stress, whereas a decline in serotonin activity is
associated with depression and anxiety. Elevated levels of serotonin in the body
often result in the relief of depression, as well as substantial reduction in pain
sensitivity, anxiety and stress. It has also been theorized that a diet-induced
increase in tryptophan will increase brain serotonin levels, while a diet designed for
weight loss (e.g., a diet that reduces calories) may lead to a reduction of brain
serotonin levels due to reduced substrate for production and a reduction in
carbohydrates.

Many people on a reduced calorie intake in an attempt to lose weight find they are
often ill tempered and more anxious. Reductions in serotonin may be partially to
blame here. One recent study (The bovine protein alpha-lactalbumin increases the
plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable
subjects raises brain serotonin activity, reduces cortisol concentration, and
improves mood under stress. Am J Clin Nutr 2000 Jun;71(6):1536-1544) examined
whether alpha-lactalbumin - a major sub fraction found in whey which has an
especially high tryptophan content - would increase plasma Tryptophan levels as
well reduce depression and cortisol concentrations in subjects under acute stress
considered to be vulnerable to stress.

The researchers examined twenty-nine "highly stress-vulnerable subjects" and 29
"relatively stress-invulnerable" subjects using a double blind, placebo-controlled
study design. The study participants were exposed to experimental stress after
eating a diet enriched with either alpha-lactalbumin (found in whey) or sodium-
caseinate, another milk based protein. They researchers looked at:

* Diet-induced changes in the plasma Tryptophan and its ratio to other large neutral
amino acids.
* Prolactin levels.
* Changes in mood and pulse rate.
* Cortisol levels (which were assessed before and after the stressor).

Amazingly, the ratio of plasma Tryptophan to the other amino acids tested was 48%
higher after the alpha-lactalbumin diet than after the casein diet! This was
accompanied by a decrease in cortisol levels and higher prolactin concentration.
Perhaps most important and relevant to the average person reading this article,
they found "reduced depressive feelings" when test subjects were put under stress.

They concluded that the "Consumption of a dietary protein enriched in tryptophan
increased the plasma Trp-LNAA ratio and, in stress-vulnerable subjects, improved
coping ability, probably through alterations in brain serotonin." This effect was not
seen in the sodium-caseinate group. If other studies can confirm these findings,
whey may turn out to be yet another safe and effective supplement in the battle
against depression and stress, as well as reduced serotonin levels due to dieting.

Although there is a long list of hormones involved in appetite regulation, some of
which have been mentioned above, serotonin appears to be a key player in the
game. In general, experiments find increased serotonin availability or activity =
reduced food consumption and decreased serotonin = increase food consumption.
If whey can selectively increase serotonin levels above that of other proteins, it
could be very helpful to the dieter.

Other possible advantages whey may confer to the dieter is improved blood sugar
regulation (Frid AH, Nilsson M, Holst JJ, Bjorck IM. Effect of whey on blood glucose
and insulin responses to composite breakfast and lunch meals in type 2 diabetic
subjects. Am J Clin Nutr. 2005 Jul;82(1):69-75.) which is yet another key area in
controlling appetite and metabolism.

Finally, calcium from dairy products has been found to be associated with a
reduction in bodyweight and fat mass. Calcium is thought to influence energy
metabolism as intracellular calcium regulates fat cell (adipocyte) lipid metabolism as
well as triglyceride storage. It’s been demonstrated in several studies the superiority
of dairy versus non-dairy sources of calcium for improving body composition, and
the whey fraction of dairy maybe the key.

The mechanism responsible for increased fat loss found with dairy-based calcium
versus nondairy calcium has not is not fully understood but researchers looking at
the issue theorized "... dairy sources of calcium markedly attenuate weight and fat
gain and accelerate fat loss to a greater degree than do supplemental sources of
calcium. This augmented effect of dairy products relative to supplemental calcium is
likely due to additional bioactive compounds, including the angiotensin-converting
enzyme inhibitors and the rich concentration of branched-chain amino acids in
whey, which act synergistically with calcium to attenuate adiposity."

It appears components in whey - some of which have been mentioned above - are
thought to act synergistically with calcium to improve body composition (Zemel MB.
Role of calcium and dairy products in energy partitioning and weight management.
Am J Clin Nutr. 2004 May;79(5):907S-912S.).

Conclusion

Taken in isolation, none of these studies are so compelling that people should run
out and use whey as some form of weight loss nirvana. However, taken as a total
picture, the bulk of the research seems to conclude that whey may in fact have
some unique effects for weight loss and should be of great use to the dieter. More
studies are clearly needed however.

So what is the practical application of all this information and how does the dieter
put it to good use? Being the appetite suppressing effects of whey appear to last
approximately 2-3 hours, it would seem best to stagger the intake throughout the
day. For example, breakfast might be 1-2 scoops of whey and a bowl of oatmeal,
and perhaps a few scoops of whey taken between lunch and dinner.

Additional references of interest:

Curzon G.Serotonin and appetite.Ann N Y Acad Sci. 1990;600:521-30; discussion
530-1.

Pierson ME, Comstock JM, Simmons RD, Kaiser F, Julien R, Zongrone J, Rosamond
JD. Synthesis and biological evaluation of potent, selective, hexapeptide CCK-A
agonist anorectic agents. J Med Chem 1997 Dec 19;40(26):4302-7

Blundell JE, King NA. Overconsumption as a cause of weight gain: behavioural-
physiological interactions in the control of food intake (appetite). Ciba Found Symp
1996;201:138-54; discussion 154-8, 188-93

Zittel TT, von Elm B, Teichmann RK, Rabould HE, Becker HD. Cholecystokinin is
partly responsible for reduced food intake and body weight loss after total
gastrectomy in rats. Am J Surg 1995 Feb;169(2):265-70

Smith GP, Gibbs J. Are gut peptides a new class of anorectic agents? Am J Clin Nutr
1992 Jan;55(1 Suppl):283S-285S

Strader AD, Woods SC. Gastrointestinal hormones and food intake.
Gastroenterology. 2005 Jan;128(1):175-91.

About the Author - William D. Brink

Will Brink is a columnist, contributing consultant, and writer for various
health/fitness, medical, and bodybuilding publications. His articles relating to
nutrition, supplements, weight loss, exercise and medicine can be found in
such publications as Lets Live, Muscle Media 2000, MuscleMag
International, The Life Extension Magazine, Muscle n Fitness, Inside
Karate, Exercise For Men Only, Body International, Power, Oxygen,
Penthouse, Women’s World and The Townsend Letter For Doctors.

He is the author of Priming The Anabolic Environment , Body Building Revealed &
Fat Loss Revealed. He is the Consulting Sports Nutrition Editor and a monthly
columnist for Physical magazine, Musclemag and an Editor at Large for Power
magazine. Will graduated from Harvard University with a concentration in the natural
sciences, and is a consultant to major supplement, dairy, and pharmaceutical
companies.

He has been co author of several studies relating to sports nutrition and health
found in peer reviewed academic journals, as well as having commentary published
in JAMA. He runs the highly popular web site BrinkZone.com which is strategically
positioned to fulfill the needs and interests of people with diverse backgrounds and
knowledge. The BrinkZone site has a following with many sports nutrition
enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists,
and interested lay people. William has been invited to lecture on the benefits of
weight training and nutrition at conventions and symposiums around the U.S. and
Canada, and has appeared on numerous radio and television programs.

William has worked with athletes ranging from professional bodybuilders, golfers,
fitness contestants, to police and military personnel.

See Will's ebooks online here:

Click Here For : Brink's BodyBuilding Revealed

"Bodybuilding Revealed is a complete blue print to muscle building success.
Everything you need to know about diet & muscle building nutrition, over 50
bodybuilding supplements reviewed, weight training routines, high intensity cardio,
the mental edge, pre made muscle building diets and an online private members
forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate
guide to gaining muscle mass."

Click Here For : Fat Loss Revealed

"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline
system used by anybody looking to attain a fantastic lean physique. A complete fat
loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance
workouts, and cardio , along with motivation and goal setting and a huge online
private members area and forum form Will Brink's Ultimate Fat loss Program.