[Correction] The Whey to Weight Loss

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Article Title:

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The Whey to Weight Loss

Article Description:

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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.

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Distribution Date and Time: Fri Feb 3 03:57:29 EST 2006

Written By: Will Brink

Copyright: 2006

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The Whey to Weight Loss

Copyright © 2006 Will Brink

The Brink Zone

http://www.brinkzone.com

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, 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, 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

( 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 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.

If whey does what the data suggests it does in the above, that

should be the most effective method for maximizing the effects of

whey on food (calorie) intake on subsequent meals as well as the

other metabolic effects covered. If working out, the schedule may

be different however and people should follow the pre and post

nutrition recommendations made in my ebook " Muscle Building

Nutrition " or advice easily found on the 'net via the many sports

nutrition and bodybuilding related web sites.

* Ebook can be found at: http://www.musclebuildingnutrition.com

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, RD, Kaiser F, n R, Zongrone

J, mond 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

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.

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Will Brink writes for numerous health, fitness, medical, and

bodybuilding publications. His articles can be found in Life

Extension Magazine, Muscle n Fitness, Inside Karate, Exercise

For Men Only, Oxygen, Women's World, The Townsend Letter For

Doctors and many more. His website is http://www.brinkzone.com

~~~

You may break this article into smaller pieces, so long as you

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