03 Permanently slim: Why protein is so important for losing weight
People who want to lose weight often try different methods. Some avoid carbohydrates for a while, others avoid fat, and some try to eat almost nothing. Experts generally warn against extreme methods. The diet should always be balanced. Foods high in protein can help reduce weight.
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 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 Nutrition Society (DGE) recommends the daily intake of 0.8 grams per kilogram of body weight for adult men and women.
Fitness experts usually advise a higher protein consumption. Weightlifting athletes are often recommended to use 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)