Does Whey Protein Increase Weight? (10 Things to Avoid Weight Gain)

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Generally, whey protein does not increase weight. But if not taken in proper quantity and if you do not maintain a balanced diet, you may put on some weight.

And there could be many other reasons behind your weight gain. But, feel safe to consume whey protein. And follow this article to know the cause of weight gain in some people to avoid gaining weight in your case.

Read on! And know more about whey protein.


What is Whey Protein?

What is whey protein

Protein is necessary for you, especially if you are a bodybuilder or an athlete. Without protein, your muscles may not be able to recover, repair, and synthesize protein. It also has many other benefits, including weight gain, weight loss, healthy hair and nails, tissue repairing, and many more. So, people mostly consume a supplement of protein called whey protein before or after a workout.

Whey protein is a byproduct of the cheese-making process containing all essential amino acids. But, are you afraid that it can put on weight in you? Yes, it can! But, if you consume it properly and change your routine according to the purpose of losing weight, it may not increase your body weight. So, read on!


Reasons for Weight Gain on Consuming Whey Protein

Reasons for weight gain on consuming whey protein

Whey protein powder has low fat and fiber content, but still, you are gaining weight. Because there could be several other reasons behind your weight gain, so, let us find out the reasons!

1. No Proper Measurement

You may gain weight if you do not adequately measure whey protein. Both are a meager and very high amount of it are not suitable for your body. And to lose weight, you can only take 30 grams of a scoop per day. Either divide 30 grams into three-time meals or eat at once after the workout.


2. Consuming Too Much

Including weight gain, too much whey protein can cause various health issues, indigestion, fatigue, nausea, and poor appetite. Whey protein is safe and healthy for you, but a high quantity increases calorie intake, disrupting your limited daily intake resulting in weight gain.


3. No Right Time

Not only the quantity but also the time you are consuming whey protein brings changes to your body. The best time to have it is 1 hour after the workout session. Otherwise, you can have it at any time of the day but with a meal.


4. Considering Protein Powder the Only Source

Do not consider whey protein powder your only source to fulfill the body’s need for protein. It is a supplement for extra protein intake, not for food. You have to eat food with whey protein to gain other nutrients as this powder will only provide you with protein. And your body needs various vitamins and minerals to function correctly. Relying entirely on protein powder will only increase weight in you.


5. Buying the Wrong Type

If you take proper measurements, include the right counter food, and still gain weight, it might be because of the wrong type of whey protein. All types are safe, but not all types suit everyone. Like, if you are lactose intolerant, do not buy concentrated whey protein as it may increase inflammation in your body. And high inflammation will increase body weight because your body will face difficulty processing the powder.


6. No Workouts

It is essential to continue working out while intaking whey protein powder or other body-building supplements. Only those exercising daily should consume protein powder. Without exercise, whey protein intake may cause weight gain, liver damage, and other chronic diseases.

Why do you need protein? To strengthen and recover muscles. Right? So, whey protein is unlikely to increase muscle mass when there is no muscle activism and instead increases body weight.


7. Not Right Counter Ingredient

High-calorie food with protein powder increases fat in you, resulting in weight gain. Also, any macronutrients eaten in excess increase weight. Avoid cheesy snacks, crackers, pizza, sausages, and other unhealthy fatty foods.

Tip:  Consult your doctor before the intake of whey protein as if you are on any medications like antibiotics. Whey protein may worsen your health issues.


8. Too Much Calorie Intake

As mentioned in the above points, high-calorie intake increases body weight. When you are on a diet plan and are consuming whey protein, do not consume more than the required daily calorie intake. More than the required calorie intake will increase weight by storing energy in the form of fats in your body.


9. No Proper Training

Even if you are exercising but not regularly and not for an hour or so, whey protein intake will increase weight. You have to follow a daily exercise routine for a fixed duration to avoid gaining weight.


10. Not Right Exercise

Perform exercises that help you lose weight, like doing more cardio exercises. And if your purpose is also to gain muscles, include resistance training with cardio exercises. And most important to lose weight is performing these exercises correctly. If you do them in the wrong way, you may not see any changes in your body.


Does it Increase Belly Fat?

Does it increase belly fat

Your total body weight comes by adding the weight of bones, organs, muscle mass, and total fat. And mainly the extra fat is visible on your tummy only. Right? So eating whey protein also increases belly fat when not eaten following the reasons behind your weight gain mentioned above.

But why belly fat? Because when you eat more than the extra calories required per day, the excess energy is turned into fat and distributed to areas, including your belly. So, follow what is mentioned above, prevent yourself from putting on weight, and enjoy various benefits of whey protein!


Balanced Diet to Prevent Weight Gain

Balanced diet to prevent weight gain

As mentioned above, you need to have a limited calorie intake and eat proper supplements with whey protein. Also, you must have a properly balanced diet other than consuming whey protein, not to gain weight. So, what to include in a balanced diet and with whey protein?

You can add whey protein to healthy soft food and liquids like fresh fruit shakes, yogurt, salad, cheese, nuts, fruits, cereals, and more. And while on a training session or diet, you must include nutritional food items to maintain a balanced diet. Like fresh fruits, leafy and cruciferous vegetables, legumes, beans, soups, whole grains, nuts, seeds, and root vegetables.

In a non-vegetarian diet, you can have salmon, chicken breast, lean meat, tuna, and whole eggs. Try to add low-calorie food and include healthy fats rather than junk foods. Junk foods lack nutrients and are high in saturated fat, kilojoules, sugar, and other peppers, which promote body weight gain.



1. What are the other side effects of whey protein?

People who are allergic to milk products or take a high dosage of whey po]rotein powder may face minor health problems. Like stomach aches, cramps, indigestion, reduced appetite, nausea, headache, and fatigue. These minor health issues may result in chronic diseases like gastrointestinal issues and liver damage.


2. Can whey protein be used to gain weight?

You can have a maximum of 50 grams of whey protein powder in a day. But remember not to consume the whole powder at once. Divide 50 grams in parts with a meal or between meals in the form of protein shakes. And eat 6 meals at different times to increase calorie intake, but avoid unhealthy fats.


You May Also Like To Read:

Mass Gainer Vs Whey Protein – What Is Better For Your Health?

How To Use Protein Shake for Weight Loss?

What is Whey Protein Isolate?


Final Thoughts

Whey protein is low in fat and fibers, but it may increase weight in you because of various other reasons.

You might not be taking proper measurements of whey protein or not consuming it at the right time. And if you are not exercising regularly or not taking proper supplementary foods with whey protein, it may increase weight.

So, follow a properly balanced diet as mentioned above, and do not forget to share with us in the comment section below about your experience reading this article.

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