Diet tips - learn from diet questions and answers at IsoWhey.com.au

Frequently Asked Questions

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FAQs

IsoWhey’s fans are full of fantastic questions.  Thank you for your contributions; they certainly help us understand your concerns and needs.  To help others on the IsoWhey® Program, we have provided a list of the questions we have received and the answers we provided: 

Is the IsoWhey ® Program only used as a weight loss supplement?

Anyone can use IsoWhey®; it's not all about weight loss. You can most certainly enjoy IsoWhey® as a nutritious fruit smoothie during the day for a source of protein, minerals and vitamins - nutrients that your body needs for lean muscle development, healthy bones, general wellbeing, and other nutritional benefits.

I am a shift worker and I am not sure at what time to have my IsoWhey® for "breakfast". Do you have any suggestions as my sleep patterns are so irregular?

Losing weight when working irregular shifts is possible! The best time to have your IsoWhey® breakfast smoothie would still be after you wake up (even if it is at 7pm) as your body will need the energy and nutrition provided by IsoWhey® to kick off your "day". Your biggest challenge will probably be avoiding sugary and fatty snacks. Try to pack healthy meals high in low-fat protein, such as skinless chicken breast, and have some almonds handy if you are feeling peckish throughout the night. Most of all, stay hydrated by drinking plenty of water!

I've been following the IsoWhey® Weight Management Program for 5 months (on doctor's agreement) and have lost 25 kilograms. I still have 30-40kg to go, but in the last 6 weeks it seems I have begun to plateau, and haven't lost much weight. Do you have any suggestions on how I can continue towards my weight loss goal?

A new diet and exercise plan can shock the body into delivering fast results ... that is, until the body adapts to the new routine. This is why variety is such an important part of the weight loss process. Mix things up by varying the foods that you are eating and your fitness routine. Keep a food diary to assess your diet and lifestyle, and exercise routine. Wear a pedometer to see how much physical activity you are achieving each day. Another thing to keep in mind is that the IsoWhey® Programs also help you build muscle mass, and muscle weighs more than body fat. If you have increased muscle mass then you will weigh more... this is a good thing though, as more muscle mass assists with greater fat loss.

Remember: It's not all about the scales - but how your clothes fit!!

How much protein, kilojoules, carbohydrates and calories am I allowed to consume each day?

For the IsoWhey® Fast-Track Program, we recommend no more than 5000-6300 kilojoules (1200-1500 calories) daily. For a clearer guide on calorie counts, www.calorieking.com.au is a good reference point.

Our recipes account for the nutritional energy and value you need, so these are always safe options. Vegetables and fruit should be considered as your main source of carbohydrates while on the Fast-Track Program. Once you've achieved your healthy weight and are looking to maintain this weight, complex whole grain carbohydrates can be introduced as part of the IsoWhey® Lifelong Wellness Program.

The general amount of protein recommended per day is 0.8-1.0g/kg (see Australian Institute of Sport). That means that if you are 70kg, you should be consuming at least 56g of proteins per day, and that's if you're not exercising. Two serves of IsoWhey ® per day gives you a total of 30g protein per day.

Does IsoWhey® need to be made fresh every time I have it? Or can it be made in the morning, for example, and then kept refrigerated until lunchtime? How would this affect the nutritional value? 

We recommend that IsoWhey® is consumed immediately after blending or shaking. That's because, yes, its nutritional composition does change somewhat, but mostly, it tastes so much better when freshly blended!

If you are having difficulty finding the time to blend your shakes, the IsoWhey® shaker is a great solution! Simply scoop your IsoWhey® powder into the shaker, add skim milk/milk substitute just prior to drinking, and shake! Voila! A tasty IsoWhey® shake!

The nutritional value of the IsoWhey® label is is for the powder only, for when mixing with water, I assume. But what if I mix it with milk? Do I need to take that into account too?

It's true that the values on the label are for the powder.

Interestingly, people are divided on their preference for mixing IsoWhey® with water or milk, and it all really comes down to personal taste. If you haven't already tried it, we always suggest trying out water at least once. You never know - you just might love it, and save yourself some calories!

If you choose to mix it with skim milk, the nutritional differences between skim milk and water are minor and not something to worry about. As a guide, 200mL of skim milk typically gives you an extra 68Cal (284kJ), 0.2g fat, 9.6g carbohydrates and 7.2g protein. Mixing with full cream is a whole other story and something that we generally do not recommend!

I have been using IsoWhey® for three days and I haven't felt hungry. Is this normal? 

IsoWhey® has a low Glycaemic Index and is meant to create a feeling of satiety. It is perfectly normal to not feel hungry while on the IsoWhey® Program. If you are feeling bloated, this can sometimes occur when first starting a high protein diet. We've added digestive enzymes and probiotic bacteria to IsoWhey® to help the body cope with these changes, but it's possible that your digestive system is taking a little longer to adjust, and it should subside after just a few days. If discomfort persists, or if you are concerned, don't be afraid to speak to your healthcare professional.

I am on my second day of IsoWhey® shakes, and I'm loving the Double Chocolate flavour. I have only one problem: I've just had a bout of diarrhoea. Has this happened to anyone else, and will it stop soon? 

We're sorry to hear that you are experiencing some tummy upsets. Diarrhoea can be caused by many things such as infections and even stress/anxiety. Make sure you are using IsoWhey® as directed on the label. Loose bowels, or more frequent visits to the bathroom, can also occur when first starting a high protein diet. It can indicate that your digestive system is taking some time to adjust to the change, and should subside after just a few days. If your diarrhoea persists, you may want to check in with your healthcare professional to make sure everything is okay.

If you feel you need to shift quite a lot of weight, we suggest a maximum of 2 shakes a day. Refer to our fast track program.

I started my IsoWhey® Program on Monday and I feel great! I have IsoWhey® with a 200g tub of natural yoghurt for breakfast and add a fibre supplement, too. Can I have IsoWhey® with natural yoghurt instead of skim milk? I find it keeps me fuller for longer.

IsoWhey® can be mixed with 200mL of water, juice, non-dairy beverage or low-fat natural yoghurt, and still produce the same effects as mixing it with low-fat milk. Adding a fibre supplement such as IsoWhey® Fibre is also a great idea to create a greater sense of fullness if you think you might still feel hungry after your serving.

With regards to my food diet, can I have tins of mixed beans while on the IsoWhey® Program?

Tins of beans or mixed beans can be enjoyed once you have reached your healthy weight, and are embarking on the IsoWhey® Lifelong Wellness Program. They are a great choice when introducing a greater variety of carbohydrates to your diet, as they are full of protein and dietary fibre. They are also loaded with complex carbohydrates which have low glycaemic index rating and thus provide energy over a sustained period of time.

If you are looking for some extra meal inspirations, tinned beans are delicious in salads, soups and casseroles!

Can I add my IsoWhey® to hot milk, instead of cold? 

We do not recommend consuming IsoWhey® with hot milk, as the whey in IsoWhey® is denatured when it is heated. In other words, its composition changes, much in the same way as when eggs are scrambled and put into a frying pan - the egg changes as it is heated and becomes something different. And while most of us enjoy eggs when cooked, some training camps recommend raw egg white. We're not quite sold on that idea, but much of IsoWhey®'s nutritional value is lost when heated, so best to have it as a cool, refreshing shake.

Can I eat avocados on the IsoWhey® Programs?

Yes, avocados are a great choice as part of the IsoWhey® Programs. They are nutrient-dense and contain monounsaturated fats which are much better than the saturated fats you get from fatty meat. Avocados are also a wonderful source of fibre and vitamins C and E, which are antioxidants and brilliant for the skin.

Can we drink diet soft drinks on the IsoWhey® Program?

It is not recommended to have diet soft drinks while on the IsoWhey® Program, as the focus is to make a lifestyle change and consume healthy foods. Whilst diet drinks do not contain any calories, unfortunately they are full of lots of other artificial sweeteners which disrupt appetite control and are more likely to increase cravings.

A nice alternative is iced fruit teas - there are lots of great berry flavours available for an antioxidant hit! - but if you feel you must have soft drinks, remember: everything in moderation.

I have been experimenting with blending up strawberries and raspberries into my IsoWhey® shakes and it has been great. Am I able to add any fruit I want, such as banana, or are there some fruits I need to stay away from?

It's good that you are adding some fruits to your shakes if you feel that you aren't completely full after drinking the shakes - it also boosts the nutritional benefits. The IsoWhey® ebook is a great source of information about the IsoWhey® Programs, and includes a list of fruits you can eat (click here to download the ebook free). While bananas aren't on the "Foods to Enjoy" list, it is still okay to include them in your shakes - just remember: everything in moderation! Even good foods shouldn't be eaten in too large a quantity.

Can we have low-fat dressing on our salads? I'm not into bland food and don't think much of balsamic vinegar. 

Some low-fat dressings can be okay to add to food, however commercial brands of low-fat dressings tend to be loaded with sugar, salt and other additives, such as preservatives and thickeners - all things that you need to cut out from your diet to reduce your toxic load.

It is better to make your own dressings. A simple dressing of extra virgin olive oil, fresh lemon juice and fresh herbs could be an option, or, if you prefer oil-free, mix up some dijon mustard with red wine. A third alternative is apple cider vinegar and water with some cracked pepper. A different one again is an Asian-style dressing with light soy sauce, ginger, fresh lime juice, rice wine vinegar and chilli if desired. The options are endless!

I love savoury biscuits - are there any that I can eat on the IsoWhey® Programs or the type of food diet I should be following? Also, how many carbs am I meant to consume per day?

Our answer here depends on which IsoWhey® Program you are following. If you are currently on the Fast-Track Program, we recommend that you limit your carbohydrate intake (you will still be getting carbs from your fruit and veggie intake). If, however, you have achieved your healthy weight and are following the Lifelong Wellness Program, you may re-introduce more carbohydrates to your diet. We recommend complex carbohydrates which are low in GI and slow releasing - these will help keep you fuller for longer!

The savoury biscuits we recommend are Naturally Good buckwheat crispbreads - these have protein in them and are very low in calories. You can find these in the health food section of your local supermarket. While it is okay to have these crackers, you need to watch what you have with them (cheese and cheesy dips are a no-no), as this can increase your calorie intake. We recommend that when making your food choices, your daily intake does not exceed 5000-6300 kilojoules (1200-1500 calories).

If I get hungry between shakes, what type of diet food can I have?

A handful of almonds, piece of fruit, Isowhey Snack Bar, small yoghurt - refer to Janine's video Your Healthy Day- The Iso-Whey: Part 1 for more ideas.

I've just started the 7-Day Fast-Track Program today. How many kilograms can I hope to lose at the end of the 7 days?

There are several variables which determine how much weight you can expect to lose per week (such as your current weight, how closely you follow the program, etc.), but results from past studies indicate that the average weight loss to be expected from consuming 2 IsoWhey® shakes a day, plus regular exercise and a balanced diet, is 1-2 kilograms per week.

We recommend you seek specific advice from your healthcare professional who can assess your personal health needs.

Whey protein is a high quality, low allergenic and easily digested protein therefore is highly beneficial as part of weight loss management.

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