Weight reduction: A lot of protein brings a lot

Protein is very important in losing weight
If you want to lose weight, try many diet variants. Some deliberately avoid carbohydrates, others avoid fat. The protein-focused diet has proven to be effective. Experts therefore recommend a protein-rich diet in combination with exercise. That can reduce excess pounds.

Conventional diets are often of no use
A few years ago, most people agreed that fat should be avoided if you want to lose weight. Many are now undecided as to whether it is better to eat less fat or fewer carbohydrates to lose weight. Some experts already believe that conventional diets bring almost nothing, since after the weight loss, a so-called yo-yo effect quickly sets in and the lost pounds quickly land on the hips again. However, certain foods are very helpful for long-term weight loss.

Protein-rich diet helps you lose weight
Since diets often cause the obesity to increase rapidly after hunger, experts repeatedly warn against incorrect weight loss. In order to lose weight without a yo-yo effect, the diet must be consistently changed over the long term.

Some foods play a special role here: According to experts, a protein-rich diet can help you lose weight.

Because the proteins are used more slowly by the body and the stomach emits feelings of satiety more quickly. In addition, protein-rich foods can reduce food cravings and boost fat metabolism.

They also keep you full for longer. Some proteins contain amino acids (tryptophan and tyrosine), which are involved in sending satiating messenger substances to the brain.

Daily protein intake
But how much protein should you eat? The German Society for Nutrition (DGE) recommends the daily intake of 0.8 grams per one kilo of body weight for adult men and women.

Fitness experts usually advise a higher protein consumption. Strength athletes are often recommended to use a quantity of 1.3 to 1.8 grams per kilogram of body weight. In individual cases, however, the quantities could also be higher.

The access to protein bars and shakes is usually not necessary. In most cases, a natural protein supply is sufficient.

Vegetable protein is healthier
While most people quickly think of foods such as eggs or steaks when it comes to protein-rich nutrition, there are also many vegetable protein suppliers such as legumes (soy, lupins, chickpeas, lentils, beans).

According to scientific studies, these are also considerably healthier than animal protein. A study published in the specialist magazine "JAMA Internal Medicine" even came to the conclusion that you can live longer with vegetable proteins.

Those who cover their protein requirements primarily with meat endanger their health. Because a meat-rich diet leads, among other things, to an increased formation of uric acid in the body, which in the long term can lead to kidney stones or gout in some people.

In addition, studies indicated that excessive consumption of red meat increases the risk of developing colon cancer or heart attack. (ad)

Author and source information

Video: Do You Need More Protein Than You Think You Do? (October 2020).