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Not every dietary supplement is designed to stand in place of a meal, but when you blend it into a shake, whey protein powder can make an adequate meal replacement. Most people use meal replacements as part of a weight-loss plan, and whey protein shakes can work in the same way.
A common qualm about meal replacements is that they’re not filling enough to stand in for a plate full of food, but whey powder may be an exception.
One disadvantage of whey powder is that it’s not as nutritious as the whole foods you might eat at a regular meal. The first is that it’s a complete protein, meaning it contains all essential amino acids for your body to build and repair skin, tissue, bones and muscle.


Instead of eating a regular meal, you drink a shake made with protein powder, which contains fewer calories than your meal would. The supplement is a concentrated source of protein, and protein is by nature more satiating than either fats or carbohydrates.
Supplements like whey typically have synthetic vitamins and minerals added, but they don't contain the protective phytonutrients and antioxidants found in whole foods. In 2011, the journal “Appetite” published the results of a study in which overweight women who consumed even small amounts of whey protein in their beverages felt fuller and ate almost 10 percent fewer calories at their next meals. For that reason, whey can’t serve as an adequate substitute for all meals or even most meals, and consuming too much of it could lead to nutrient deficiencies, digestive problems or kidney damage.


In a 2012 article published in “Lipids in Health and Disease,” researchers discovered that whey supplementation is associated with a reduced instance of metabolic disease risk factors such as unstable blood sugar levels, overweight, high blood pressure and inflammation. In a study published in 2012 “Nutrition Journal,” obese subjects who consumed whey as a daily meal replacement and part of a low-calorie diet lost 7 percent of their body weight over an eight-week period and retained more lean muscle tissue than subjects whose diets were food-based.



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