Whey diet

What is the whey diet?

In the whey diet, one or more meals are replaced by a whey drink. With whey fasting, all meals are replaced with a drink. Whey contains vitamins and minerals from milk, but the fat content is relatively low. The whey also stimulates digestion and drains the body.

Diet with cow whey

The yellow-greenish cow whey is a by-product in the manufacture of dairy products and consists of approx. 94% water. When the milk is processed, the nutrients in the milk are retained in the whey.

It is rich in vitamin B, potassium, iron and trace elements. The potassium contained has a dehydrating effect on the body, the lactic acid stimulates digestion.

There is hardly any fat in the whey, so the number of calories is very low at around 25kcal per 100ml of whey. The proteins contained are very similar to the body's own and can therefore be easily utilized.

Fresh whey spoils within a few hours, which is why you can usually buy it in pasteurized form, as a powder or as a finished drink.

Course of the diet

The principle of the whey diet is based on replacing a main meal and any snacks in between meals with a whey drink. Whey is available in pasteurized or powder form in pharmacies and supermarkets. They can be eaten with fresh plant juices, as well as nettle, artichoke or dandelion.

Fruit can also be made into a smoothie and drunk together with the whey.

Calories are not counted on this diet. It is also not intended to avoid certain foods. Are e.g. Replacing lunch and a snack between meals with a whey drink can still have a substantial breakfast and a normal and balanced diet in the evenings. Due to the filling of the stomach, the drink can fill you up without a lot of calories.

Good recipes

The easiest way to find recipes for the whey diet is on the Internet or in books. But it is also advisable to simply "experiment".

The sour whey can be sweetened with honey or yoghurt. In combination with fruit or vegetables, you get delicious shakes. Cucumber, carrots or fresh herbs create a salty drink, whereas a mixture of raspberries, buttermilk and honey creates a fruity, sweet drink.

Side effects of the diet

The whey diet in itself has no side effects. However, depending on what the whey is combined with, there may be individual intolerances. For example, excessive fruit consumption can lead to diarrhea. Fasting with whey can lead to deficiency symptoms with fatigue and poor performance.

Diet Risks

Nutritional deficiencies can occur with a diet based purely on whey drinks. The whey is rich in minerals and vitamins, but in very small amounts. This is usually not enough for the body. Therefore, only a few meals should be replaced by a whey drink and otherwise a balanced diet should be observed.

Criticism of the diet

Since you lose weight with the whey diet by reducing the number of calories, it takes some time to lose weight. This can be demotivating.

In addition, the reduction in body water plays a greater role than that of body fat at the beginning. Furthermore, important components for permanent weight loss, such as exercise and a healthy diet, are ignored.

Since the diet takes place without counting calories, there is a risk that the rest of the meals will be overly severe and the diet effect will be nullified.

Cost of diet

The frequently used whey powder costs between five and ten euros per 500g. Depending on the powder, about 3 teaspoons are used for a drink. Depending on the number of meals that are replaced, the powder will last a relatively long time.

The finished drinks in the refrigerated shelves and the natural pasteurized form in natural food stores or pharmacies are more expensive.

Lose weight with the whey diet

The weight loss success through the whey diet varies greatly from person to person. Since no calories are counted and the user is free to design the rest of the meals, the success of the diet is highly dependent on individual behavior.

To lose weight, it makes sense to eat a balanced and healthy diet and to exercise. However, rapid weight loss is not possible with this method. If you fast with whey drinks, you lose weight quickly due to the lack of calories.

However, there is a greater risk with radical diets, although the yo-yo effect threatens. Nutritional deficiencies are another problem with radical diets.

Avoid the yo-yo effect

In order to avoid a yo-yo effect, fasting should be avoided. If you eat again as before after stopping the diet, you will quickly gain back the pounds you lost.

For a long-term effect, it is therefore useful to work on the nutrition as part of the diet. Information on healthy and balanced nutrition can be found on the Internet or in specialist books. Exercise is an important element of permanent weight loss and a healthy life. It supports you in losing weight and helps regular activity to maintain the desired weight.

Medical evaluation of the diet

A fasting diet with whey is not recommended. In the long run there will be a nutrient deficit and if you stop the diet a yo-yo effect is very likely.

However, if you follow the whey diet mildly by only replacing individual meals and otherwise eating a balanced diet, this risk is reduced. However, the success of the diet relies on the loss of calories from skipping meals.

If you eat very rich and unhealthy food for the rest of the day, you may not be successful. A long-term change in diet is therefore important, which at the same time counteracts the yo-yo effect. In addition, it makes sense to do sports while dieting and to establish a healthy lifestyle. Replacing meals with whey drinks alone, as suggested by the diet, offers only a limited chance of success.

Alternative diets

The whey diet is based on the principle of replacing meals with a low-calorie alternative. A number of other diets also follow this principle.

You can put together a low-calorie meal according to your own taste. There is a wealth of information and suggestions on the Internet or in books. Other forms of diet work by avoiding certain energy sources, such as Carbohydrates (low carb diet).

Intensive exercise and a high-protein diet can also help you lose weight.