Whey Protein
Supplement for
Weight Loss
by Robert Buist PhD
H
igh protein weight loss diets have been popular
for nearly 50 years. Good sources of protein can
come from almost any animal source because
such protein contains the full complement of amino
acids in the correct proportion for optimal functioning of
the human body. Examples include beef, lamb, chicken,
turkey, pork, fish and seafood.
Protein powders in supplemental form have given
varying results in weight loss programs. In general,
vegetable proteins such as soy, rice and pea are not as
effective in reducing excess weight around the middle as
the animal protein powders such as whey, casein and
ovalbumin. Remember, it is the fat around the waist that
is dangerous.
Of the protein supplements available, whey protein
is outstanding because, unlike others, it is completely
dissolved in stomach acid. This does not occur with
casein (insoluble milk protein), soy, pea, rice or any
of the food proteins mentioned above. This instant
solubility means the amino acids are rapidly digested and
absorbed. Blood sugar is not compromised but energy is
quickly available as the amino acids are used to power
muscles. The increased branched chain amino acids in
whey, especially leucine, also kick-start protein kinases
in the muscles. These are enzymes which “switch on”
protein synthesis in the muscles. Whey protein is the best
form of protein to maintain and repair muscles and ensure
adequate muscle mitochondria (the powerhouses in the
muscle cells which are responsible for fat burning).
Victorian university researchers found that male
recreational body builders taking whey protein
supplements (compared with casein controls) for 10
weeks while training had a significant increase in lean
body mass (5kg). This was mainly due to an increase
in muscle mass, but also to a significant fall in fat mass
(1.5kg). The whey group also had significantly greater
increases in strength. Research from Deakin University
also showed that whey protein increased muscle strength
in younger men and improved the genetic factors for
muscle growth in older men. This included the boosting
of satellite cells which are a type of stem cell necessary
for regeneration and repair of muscles.
Meanwhile, in the United States Dr David Baer from
the US Department of Agriculture found that individuals
who consumed supplemental whey protein for six months
weighed less and had less body fat than individuals who
consumed a carbohydrate supplement. In addition, the
whey protein group had a smaller waist circumference
than both soy protein and carbohydrate supplement
groups. Baer says, “It’s noteworthy that people who
consumed whey protein daily, without any additional
exercise or caloric restriction, still had a smaller waist
circumference at the end of the study compared to the
other groups”.
By reducing the lactose and casein in whey powder
and adding electrolytes for bones and heart, as well as
trace elements such as chromium and zinc for insulin
action and blood sugar control, you have a very powerful
weight loss tool.
For more information on whey supplements and
appropriate foods for weight loss, go to www.isowhey.
com.au
Ten Hints
for Weight Loss
by Robert Buist PhD
C
arrying weight around the hips may look unsightly
but it won’t kill you. Fat around the stomach,
on the other hand, just may. Hip fat and thigh
fat are isolated and sit just under the skin, out of the
way. Tummy fat is under the skin and also around your
inner organs like the heart, liver and intestines, and this
can be associated with diabetes, heart disease and
other chronic conditions. This is why the fat tummy is
a problem and the focus of the “Measure Up Australia”
$50 million Government sponsored weight loss program.
If you are a woman with a waist measurement above
80cm or a man with a waist measurement above 94cm,
you had better start shedding those extra kilograms,
especially if above 88cm and 102cm, respectively. More
simply, your waist measurement should be less than half
your height.
So what is the first step after measuring your waist
and finding it is too big? You monitor yourself while you
lose weight.
1. Measure your waist. Mark your present measurement for
waist and height. Repeat at the end of each week for
5 weeks.
2. Shop for whole foods, fruit, vegetables, legumes,
seafood; also chicken and meat with low fat levels.
Remove all junk food from your home.
3. Do not overeat but don’t starve yourself. Don’t
fast on juices. Buy some smaller sized dinner plates.
4. Exercise daily. Park the car a kilometre from the office.
Use the stairs. Don’t take the lift.
5. Drink plenty of pure water.
6. Eat more fish and/or fish oil supplements,
together with extra virgin olive oil, rather than
saturated animal fats or excess polyunsaturated
vegetable oils such as sunflower, safflower,
corn and soybean oils.
7. Don’t eat cakes, biscuits, sweets, sugar, refined white
flour – Get into the habit of saying no to “white poison”.
8. Eat plenty of foods which are low carb, leafy (lettuce,
cabbage), stringy (celery), high fibre (lentils, corn),
watery (tomatoes, cucumbers), and brightly coloured
(berries). Such foods release their carbohydrates
slowly into your bloodsteam and are gentle on insulin
(the hormone that controls blood sugar).
9. Chronic stress releases corticosteroids which cause
weight gain around the tummy, so if you don’t want
to divorce the problem partner or muzzle the barking
dog next door, incorporate some enjoyable, stress
lowering activities into your day. Try yoga, tai chi,
meditation, listening to music you love, dancing,
reading, painting, and crafts.
10.Don’t skip breakfast. If you’re stuck for time, you may
like to try a quick whey protein drink for breakfast.
They’re great for weight loss.
Learn more at the IsoWhey website: www.isowhey.com.
au. Detailed diet plans and other relevant information are
also available.
Reversing
Obesity
by Robert Buist PhD

Y
ou’ve probably seen the Australian Government Three years ago I had the chance to work with 44
ads on bus shelters which ask “Are you people involved in a weight loss program devised by Dr
on your way to chronic disease?”. If you Paul Gross, Director of the Institute of Health Economics
are overweight this is confronting. It is meant to and Technology Assessment. The trial took place in the
be. But why should a few extra kilos lead to four weeks running up to Christmas with all its festivities
chronic disease? – surely the most difficult time of year to stay on a diet
One theory is that fat tissue, especially that found program. Yet compliance was great. All participants
around your middle or waist, is damaged fat. The replaced breakfast and/or lunch with a special whey
fat is oxidised or rancid to the extent that it calls into protein shake. They received a booklet outlining a
play inflammatory hormones. These always arrive on suggested range of foods to eat. Participants lost at
the scene when you are faced with trauma, tissue least 1kg per week over the 4 week period and those
damage or infection. In this case the damage is to our who continued for a further 4 weeks continued to lose
molecules of fat, so the body responds. Usually short- weight at the same rate. The program did not require any
term inflammation is part of the healing process. Chronic change in exercise regime.
inflammation, however, can be fatal. What was most evident from talking to the participants
A long-term weight problem is no laughing matter. was that they felt happy and satisfied. They had plenty of
It is now known to be associated with cardiovascular energy after taking the shake. No-one felt hungry. No-
disease, type 2 diabetes, metabolic syndrome, high one felt the need to cheat. This was an amazing result
blood pressure, abnormal blood fats, certain cancers and since that time, tens of thousands of people around
and osteoarthritis. This is why the government is so Australia have joined this program and stayed with it,
concerned about the tie-up between increased waist because it “doesn’t feel like you’re on a diet”.
circumference and chronic diseases. Cardiovascular For more information go to www.isowhey.com.au
disease is our biggest killer, cancer our second biggest.
We now diagnose 300 new type 2 diabetes patients each
day. In patients with inflammatory arthritis affecting hips
or knees, just imagine the reduction in pain by removing
the inflammation linked to 20kg or more of excess weight.
The Cancer Council Victoria have their own
Obesity Prevention Campaign because of
“strong associations” between increased waist
measurement and cancers of the oesophagus,
prostate, colon (male) and uterus. There were
also moderate associations found for colon
cancer (female), rectal cancer, kidney cancer
and breast cancer (after menopause).
The good news is that many of these
conditions can be reversed by losing that
spare tyre around the middle and we now
have the scientific information to do just that.
What’s more, we know how to change our
lifestyle, how to change our daily exercise,
and how to modify our diet in order to
effectively reduce the problem.
What is the
Most Effective
Diet?
by Robert Buist PhD

S
omeone asked me the other day: “Why is obesity so
harmful? Why can’t I carry a few extra kilos without
worrying?” The answer to this question is complex
but basically the “guts” of the problem is that the fat tissue
in an overweight person carries oxidised fats – rancid if you
like – and is also devoid of oxygen and hard to metabolise.
This leads to a mild systemic inflammation. Over time,
such inflammation adversely affects the blood fats and the
blood vessels, which can lead to hardening of the arteries,
prediabetes and a condition called “Metabolic Syndrome”.
Metabolic Syndrome is now the focus of attention
at major medical conferences. Found in people with an
increased waist measurement (especially over 88cm for
women and 102cm for men) it is usually associated with
a range of conditions which include high blood pressure,
high fasting blood glucose, high LDL cholesterol and low
levels of the friendly cholesterol called HDL. Whatever we
think about the cosmetic impact of carrying excessive
weight around the waist, the main problem is that it is
one of the major factors behind chronic ill health in our
society. This has been the trigger for the Government’s
$50 million “Measure Up Australia” campaign.
Some other questions I’ve been asked are worth sharing.
Q. Why do you recommend a whey protein drink for
breakfast?
A. Because whey protein gives instant energy without rapidly
increasing blood sugar and insulin response. It makes you
feel full for longer and takes away your cravings. It also
helps retain your muscles. This is where the fat is burnt.
A. Researchers have shown that high protein diets certainly
help you lose weight but may lack fibre and certain
important minerals such as magnesium, calcium and
potassium, which are abundant in vegetables and fruit.
These are vital in preventing adverse changes in the
cardiovascular system, the kidneys and bones. A high
carbohydrate diet that is based on whole unprocessed
vegetables, fruits and legumes will certainly control blood
sugar levels because these foods have a low glycaemic
load - in other words, no nasty rises and falls in blood
sugar and associated hormones such as insulin, which is
good for preventing type 2 diabetes.
So either diet is appropriate. Use plenty of whole low GI
vegetables and fruit. Rather than low fat levels, we should
aim at using the right fats, especially from extra virgin olive
oil and some pure polyunsaturated vegetables oils found
in nuts and seeds, as well as omega-3 fish oils. Omega-3
fish oils are anti-inflammatory and can help weight loss.
Stay clear of saturated animal fat and trans-isomers
(which you should check for on the sides of packets as
“trans fats”). Trim the outside cutaneous fat from beef and
lamb. This is the saturated fat. The intramuscular marbling
is OK and important for the flavour of the meat; it is mainly
monounsaturated fat, the same type of fat found in olive
oil and macadamina nuts.
For more information go to www.isowhey.com.au

Q. I hardly eat anything during the day then pig out in

the evening, eating the equivalent of 2-3 meals. Is this
harmful?
A. Overeating causes a malfunction in your metabolism. Like
doubling the normal load of washing in your machine, you
won’t get clean clothes and the motor will burn out faster
than it should. When you over eat, all the food you’ve
put in your mouth is absorbed. Excess calories do not
just head for the exit. Too much food will overload your
cells (mitochondria), causing leakage of electrons or free
radicals. Overloading any system causes damage and in
this case the overload causes oxidation and inflammation,
and damages blood vessels, eyes, kidneys, etc. It causes
metabolic stress and sets the scene for chronic disease.
Always undereat.

Q. Which is better – a high protein diet or a high

carbohydrate diet with low glycaemic index (GI)
carbs?