Protein Diet: Lose Weight With Protein
Protein Diet: Lose Weight With Protein
The protein diet promises quick weight loss successes, without cravings and the yo-yo effect. Because proteins keep you full for a long time and regulate the blood sugar level.
Everything about protein diets, benefits, experiences - plus: three simple recipes with extra protein power and nutrition plan!
Low carb eating plans like the Atkins diet or the ketogenic diet promise to shed pounds in a healthy way - without cravings or constant ups and downs in weight. But is that really true?
What is the protein diet anyway?
The protein diet is about the targeted intake of protein. The term "diet" is rather misleading here, as it is rather a long-term change in diet based on the low-carb principle: so many proteins, few carbohydrates. The slim-while-sleep diet as well as the Atkins, Paleo and Dukan or Sirtfood diets also follow this premise.
The reason is obvious: protein is considered a real miracle weapon in the fight against the kilos, as it saturates much longer than carbohydrates or fats. In addition, the body releases less insulin after a protein-rich meal. The hormone insulin not only inhibits fat loss, it also causes blood sugar levels to skyrocket - and drop again just as quickly. So it doesn't take long before the next hunger comes around the corner. Proteins, on the other hand, inhibit the appetite and protect against fatal cravings. If you manage to gear your menu to protein-rich foods and resist the initial cravings for carbohydrates, such as those found in pasta and bread, you have a good chance of using the protein diet to reduce your weight and keep it at a healthy level in the long term to keep.
Protein Foods: The Best Sources of Protein
What does the body need protein for?
A sufficient supply of protein is essential for the human organism. Proteins form the basic structure of the body and are central building blocks for muscles, bones, organs, blood, many hormones and the antibodies of the immune system. Body cells are constantly being renewed and are therefore dependent on a regular protein supply. The human organism would not function without proteins. Nevertheless, we only need this vital substance in a very small dose. According to the German Nutrition Society (DGE), an average adult of normal weight only needs around 0.8 grams of protein per kilogram of body weight. This gives a guideline of around 46 grams per day for women and 56 grams per day for men. Sporty active people have a higher protein requirement and thus also higher reference values: 1.0 g / kg for moderate amateur athletes, 1.4 g / kg for intensive endurance sports, 1.5 g / kg for intensive weight training and 2.0 g / kg for Competitive athletes.
There is a particularly large amount of protein in these foods
The classics among protein foods are meat, fish, eggs and dairy products. But pulses such as soy, lentils and peas are also among the foods rich in protein. With a protein diet, poultry, fish, lean beef, yoghurt, cheese, tofu, legumes, nuts and kernels can safely be added to the daily menu. However, sugar and excessive carbohydrates should be avoided on a protein diet.
These foods are the best suppliers of the eight essential amino acids (protein building blocks) that the human body cannot produce and must take in through food:
L-isoleucine (muscle building): cashew nuts, peanuts, chicken, lamb, parmesan, peas, lentils, eggs
L-valine (blood sugar regulator): chicken breast fillet, beef, eggs, walnuts, pumpkin seeds, unpeeled rice
L-leucine (muscle building): chicken breast, salmon, tuna, beef liver, beef, quark, eggs, walnuts, peanuts, almonds, soybeans
L-lysine (preservation of connective and muscle tissue): mackerel, salmon, lentils, beans, peas, eggs
L-methionine (protein build-up in the body): Brazil nuts, salmon, liver, eggs, sesame seeds, beef, grain
L-phenylalanine (formation of red and white blood cells): pumpkin seeds, salmon, eggs, walnuts, soy, cow's milk, veal, almonds, sunflower seeds
L-threonine (bone structure, formation of antibodies): salmon, tuna, peanuts, gouda
L-tryptophan (production of the happiness hormone serotonin): Parmesan, unsweetened cocoa, cashew nuts, beef, sesame seeds
Low carb foods for a low carbohydrate diet
The protein effect: experience during a protein diet
Those who want to lose weight often consciously or unconsciously reduce their daily calorie intake by adding less food to the body. In most cases this leads to weight loss, but the body not only loses fat, but also water and muscle. The fewer calories consumed, the higher the risk of losing valuable muscle mass. Because in order to maintain the amino acid balance, the organism gets the urgently needed protein from the body's own stores: the muscles. However, if the amino acid balance is sufficiently covered - as with the protein diet - there is no reason to attack the muscle tissue. Then the body uses the fat cells as energy suppliers. For this reason, a protein-rich diet is particularly popular with active people: break down fat while keeping the muscles and connective tissue intact.
In order to lose weight without the yo-yo effect, it is advisable to start with a calorie deficit that is not quite as large, for example 300 kilocalories less per day than usual, and to increase this difference over the course of the protein diet. The metabolism is then already cranked - and a further reduction in calories usually occurs automatically.
The most important questions about the protein diet
How many carbohydrates are allowed?
The protein diet follows the low carb principle and therefore focuses on reducing carbohydrates. Nevertheless, carbohydrates are allowed and desirable even with a protein-focused diet. It is also called “low carb” and not “no carb”.
In particular, complex carbohydrates from fruit, potatoes, legumes and whole grain products should be included in the menu during a protein diet.
“Empty” carbohydrates from sweets, soft drinks and white flour products, on the other hand, should not end up on the plate. How many carbohydrates are actually allowed on the protein diet depends on personal factors such as height, weight and physical activity. Those who are very active in sport can also consume more carbohydrates. As a guideline: around 30 percent of your daily diet should consist of carbohydrates. Since the body releases more insulin after consuming carbohydrates, which hinders fat loss, foods containing carbohydrates should mainly be incorporated into breakfast and lunch. This keeps insulin levels low in the evening and allows the body to break down fat unhindered overnight.
How much fat can I consume on the protein diet?
The fact that fat, no matter which one, makes you fat is a common misconception that the food industry is successfully using to encourage consumers to use light versions of everyday products such as yoghurt and cheese. Too little fat is not good for the body because it cannot utilize the fat-soluble vitamins A, D, E and K without it. However, it should be noted here that fat is not just fat - and there are indeed bad guys among fats. There are three different types of fatty acids: saturated, monounsaturated and polyunsaturated. Saturated fatty acids from butter, sausage or palm oil should be avoided in a protein diet. So-called trans fats, which are mainly found in industrially manufactured products such as instant sauces, packet soups and fixed meals, are just as harmful. Unsaturated fatty acids, on the other hand, are "good" fats and should make up around 30 percent of the daily diet in the protein diet. Monounsaturated fatty acids are found in avocados, hazelnuts and olive oil, among others. Polyunsaturated fatty acids such as omega-3 and omega-6 fatty acids are found in high-fat fish such as salmon, herring and tuna, in the meat of grass-fed animals, in vegetable oils (for example flax, hemp, walnut and rapeseed oil) and chia -Seeds. It doesn't matter when you consume the fats. Ideally, however, they should be incorporated into dinner, as fat keeps you full overnight and carbohydrates are not on the menu.
And what can you do about food cravings?
The protein diet is neither a mono nor a radical diet - i.e. not a nutritional principle in which all meals should be replaced with the same food or in which as much body weight as possible should be lost in the shortest possible time, such as with a juice or soup diet. In most cases, if you follow the basics, you won't even feel the urge to eat more than necessary. Because proteins and fats fill you up much longer than carbohydrates. The blood sugar level also remains more constant if you only consume a few carbohydrates. With the protein diet, there are therefore no food cravings and unrestrained food orgies in the first place. And if cravings should arise, a handful of almonds can help as a substitute snack.
Are protein shakes useful as a supplement to a protein diet?
In the past, they were only available as sports nutrition in gyms, but now they are even found on discount store shelves: protein shakes. The consumption of protein powder - usually as a drink mixed with milk or water - is said to allow muscles to grow and fat to disappear. Sounds tempting, but it's not necessary. Rather the opposite is the case: additional protein shakes should be used with caution during a protein diet. The DGE has found that, on average, Germans tend to consume too much protein rather than too little through their daily diet. The average protein intake in all age groups is already above the recommended value. The DGE concludes from this that even athletes are not dependent on additional protein shakes if they have a balanced and protein-rich diet. A moderately active person doesn’t need the protein-containing powder.
An example: A hobby athlete who exercises three times a week, weighs around 60 kilograms and is of average height, needs a maximum of 60 grams of protein per day. A 200 gram serving of cottage cheese for breakfast (around 26 grams of protein) and a chicken breast fillet for lunch (around 35 grams for a 180 gram fillet) have already reached the recommended maximum value. Additional sources of protein that quickly fall under the table, such as the nuts snacked on the side and the lentil soup in the evening, are not even included. If the amateur athlete were to consume various protein shakes or protein bars, she would even sabotage her desire for a slim figure.
Protein Excess: Is Too Much Protein Harmful?
Fitness junkies and nutrition fanatics are enthusiastic: Proteins build muscles and help the body lose weight - how could you ever get too much? The answer is: you can! An excess of protein is not dangerous for a healthy person, but a prolonged protein overdose is not healthy in the long run and can even lead to health problems: digestive problems, kidney problems, osteoporosis. If the body has to constantly break down a lot of protein, the kidneys in particular with their filter function will at some point reach their limits. As healthy and helpful as proteins can be, a lot doesn't necessarily help a lot. In addition, not all proteins are the same: If you eat too much animal protein, for example from meat, sausage and eggs, you not only add too much protein to your body, but also an increased amount of chemicals and purines. The excess protein is stored in the body and stored in the connective tissue and blood vessels. In the worst case scenario, this can lead to diseases such as rheumatism, osteoarthritis, kidney infections, type 2 diabetes, strokes and heart attacks. If the daily protein dose is above the individually recommended value, it is therefore particularly important to ensure that there is sufficient fluid intake, since the urea produced during protein breakdown must be excreted with the urine.
Successfully start the protein diet with the 3-day nutrition plan
A lightly seasoned scrambled egg with grated carrots and / or zucchini ensures a good start to the day. At lunchtime there is a chicken pan with your favorite vegetables. Peppers, zucchini, mushrooms and garlic make a delicious combination. Season with a little salt, pepper and herbs. At the end of the day you can treat yourself to a juicy rump steak. It's best to have nuts and apples ready for in between.
The second day of the protein diet begins with a homemade fruit yogurt. The fruit can be chosen individually depending on the season and taste. Apples or berries are delicious. At lunchtime there is a seared chicken breast fillet with a large salad or a delicious mushroom and herb omelette. In the evening, a soup rounds off the day: cauliflower, tomato or pumpkin-ginger soup.
Day 3 of the protein diet begins with a fruity chia bowl. Soak 70 grams of chia seeds in oat milk, mix with a little yoghurt and combine with fruit. How about mango and blueberries? At lunchtime, a tuna steak or salmon fillet with stir-fried vegetables replenishes the protein balance. At the end of the evening there is a salad with avocado, goat cheese and walnuts. For those who are hungry in between, we recommend crispbread with quark and garden herbs.