Simple diet: is protein-rich food conducive to effective weight loss?

Simple diet: is protein-rich food conducive to effective weight loss?

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According to experts, a protein-rich diet can help you lose weight. Protein can reduce cravings, as Georg Abel of the German University for Prevention and Health Management / BSA Academy in Saarbrücken confirmed. At the same time, the fat metabolism is stimulated and muscle mass is prevented. Low-carb - as this form of nutrition is also called - follows the principle of increasing the protein content in the diet and at the same time avoiding carbohydrates if possible. A complete

Protein-rich diet largely replaces carbohydrates Low carb has been a popular nutritional concept for losing weight for decades. The carbohydrates are largely replaced by protein-rich foods. Vegetables with fish, meat or soy products are therefore often on the menu. The diet is said to lose weight quickly on the one hand, but to prevent muscle mass loss on the other.

As Abel explains, a protein-rich diet creates a stronger feeling of satiety and the blood sugar level is more stable. This would make cravings less frequent. Low-carb also boosts fat metabolism so that the pounds disappear faster. As with any diet, care should also be taken with the protein-based diet to not supply the body with more energy in the form of food than it burns. The energy balance is then balanced or should be negative if you want to lose weight. In this case, less energy is consumed by the food than the body needs, so that the body's own fat reserves are also addressed.

But how much protein should you eat? According to Abel, a generalized quantity is problematic because it always relates to body weight. With a balanced energy balance, strength athletes are recommended to eat around 1.3 to 1.8 grams per kilogram of body weight. In individual cases, however, the quantities could also be higher.

A varied menu with a protein-rich diet makes sense Nutritionist Abel advocates varied meals. Protein-rich foods include high-fat sea fish such as salmon, tuna or herring, meat, dairy products and eggs. Plant foods such as soy, lentils, peas and nuts also contain a lot of protein. In vegetables, the low-carb diet focuses on varieties that are as low in carbohydrates as possible. These include, for example, peppers, mushrooms and tomatoes. Linseed, rapeseed and olive oil are suitable as fats because they have many mono- and polyunsaturated fatty acids.

Abel gives various examples of a protein-rich diet. For breakfast, the expert recommends 30 to 60 grams of oatmeal with a quarter liter of milk or 100 grams of curd cheese or 125 grams of yoghurt. At lunchtime he suggests saithe fillet or tuna with salad or alternatively turkey meat with cream and broccoli. In the evening, an omelet of four eggs with vegetable filling and / or salmon fillet or 125 grams of tomato and mozzarella salad is suitable.

Disadvantages of a protein-rich diet
A lot of protein and little carbohydrates in the diet also have disadvantages. A high-protein diet often goes hand in hand with high meat consumption, which poses health risks. The consumption of red meat is associated with an increased risk of cancer. High-fat meat also plays a role in the development of cardiovascular diseases by promoting high levels of fat in the blood.

Australian scientists also found that a lack of carbohydrates makes you less satisfied than eating less fat. This could favor cravings. Dissatisfaction can also lead to giving up the diet more quickly. In addition, pasta, rice and potatoes have become an integral part of German cuisine, making it difficult for many people to do without these carbohydrate-rich “classics”. (sb)

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