Whey protein insulin spikes + impact on weight loss

[ATP2630]

Hi all, I posted on here recently about my inability to lose weight despite a good diet, regular weight training and HIIT/cardio programs. As part of my diet I had been consuming 2-3 whey isolate shakes a day, isolate to avoid carbs/sugars that might impact my overall program with insulin spikes.

What I didn’t realise is that whey protein itself causes comparable insulin spikes with “bad” carb foods such as white bread, after finding this out I immediately switched to pea protein and the results were incredible! With an equivalent diet using whey isolate protein before and pea isolate after I lost around 4kgs in a matter of weeks that it had been virtually impossible to shift previously, also whilst retaining muscle mass.

My advice to you if you’re on a high whey diet is to replace it with pea or hemp protein and see the difference it makes, it has been amazing (and pleasing) to watch.

[SuffolkPunch]

Insulin only reacts to what YOU eat (assuming you are someone who hasn't got a disorder such as pre-diabetes). So it's pointless blaming it for lack of fat loss. The only thing that will cause that is eating too many calories.

So called 'bad' carbs do not hinder fat loss but they might make it harder to comply with a consistent calorie deficit because they don't make you feel as satiated.

Also, as mentioned in your previous thread, don't read too much in to sudden weight changes - actual fat loss is slow to come and go. You need to account for 3500 missing calories for every 1lb lost. This is a lot - 1lb a week is -500 per day.

Your experience with protein may have just been bloating caused by an intolerance to some ingredient in the whey product (probably lactose).

[hardyboysare]

Insulin only reacts to what YOU eat (assuming you are someone who hasn't got a disorder such as pre-diabetes). So it's pointless blaming it for lack of fat loss. The only thing that will cause that is eating too many calories.

So called 'bad' carbs do not hinder fat loss but they might make it harder to comply with a consistent calorie deficit because they don't make you feel as satiated.

Also, as mentioned in your previous thread, don't read too much in to sudden weight changes - actual fat loss is slow to come and go. You need to account for 3500 missing calories for every 1lb lost. This is a lot - 1lb a week is -500 per day.

Your experience with protein may have just been bloating caused by an intolerance to some ingredient in the whey product (probably lactose).

^^^^^^ This OP

[ATP2630]

Thanks for the insights SuffolkPunch, does this mean on two equivalent diets (assuming no bloating) where one diet has periodic sharp insulin spikes throughout the day and the other does not that both diets would result in an identical weight? Thanks.

[SuffolkPunch]

Thanks for the insights SuffolkPunch, does this mean on two equivalent diets (assuming no bloating) where one diet has periodic sharp insulin spikes throughout the day and the other does not that both diets would result in an identical weight? Thanks.

Yes, the total insulin release will be proportionate to the amount of carb (and protein) you eat. All it does is balance your blood sugar. The only problem comes if you have insulin resistance issues.

Actually, spikes should not be that common with sensible mixed meals - if you get everything else right (fibre, vitamins, minerals, proteins, fats) then this smooths things out through the day even for a pre-diabetic.

[Tommy W.]

Insulin spiking for a non diabetic isn't much of a factor and in a deficit even less, if at all