Proteins support the muscles and saturate well. So what is closer than a protein diet?
Protein Diet: What’s behind it?
The protein diet is very popular. Numerous stars such as Heidi Klum and Christian Bale swear by a protein-rich diet in order to get back into shape quickly. But what is actually behind the protein diet?
Benefits of this diet :
- Hardly hunger attacks
- Can prevent a yo-yo effect
- Hardly any muscle loss
- Burns calories during digestion
- Relatively easy to implement
Protein Diet: That’s why a protein-rich diet helps you lose weight
- Proteins have 4 kcal per gram and are therefore lower in calories than fat (9kcal / g). Carbs also have 4 calories, but they do not saturate so well. In addition, many carbohydrates chase your insulin levels up , so it can quickly come to food cravings.
- Therefore, many people swear by low carbohydrate ( lowcarbohydrate) diets like the protein diet because carbohydrates are also used by the body for fat storage, while protein is used predominantly for muscle maintenance and buildup .
- Nevertheless, you should not completely abstain from carbohydrates and fat in the protein diet. Such a diet would be much too one-sided . People with kidney problems or other illnesses should first talk to their GP before taking such a diet .
Protein Diet: These foods help you lose weight
When dieting, it is especially important that the food is delicious and uncomplicated . With a protein diet, you can rely mainly on meat and dairy products. But there are also vegan options.
You should eat these foods with the protein diet:
- Low-fat milk and yoghurt
- lowfat quark
- Lean meat like turkey or chicken
- Mild cheeses
- Eggs (the protein)
- vegetables
- Protein powder (only as a supplement)
- Pseudo vegetables (quinoa, amaranth)
Consume these foods only in moderation:
- Fruit (fructose!)
- nuts
- Whole wheat pasta
- Whole grain bread
- rice
These foods are not on your nutrition plan:
- chocolate
- Ready meals / fast food
- Carbohydrate-rich white flour foods (toast, noodles etc.)
- Oily dishes (cream, greasy meat and cheese etc.)
Protein Diet: How much protein should I eat?
Protein is next to fat and carbohydrates to the so-called macronutrients . During a protein diet you consume more protein than in a balanced diet.
You should always be guided by your goal weight if you are overweight . If you have 65 kilos as a target, then consume in the protein diet and at least 65 grams of protein – one gram per kilogram of body weight .
The opinions on how much protein is healthy and necessary for the body, diverge. However, you should not go over 2 grams of protein per kilogram of body weight a day.
To lose weight you need a diet plan with a calorie- reduced diet , which means you will save about 300-500 calories a day. As a result, you also have to keep your protein intake under control, because you can not overeat yourself with proteins either.
Protein Diet: Food for the 8 Essential Amino Acids
Amino acids are the building blocks of proteins and perform important functions in our body – for example, they transport nutrients and oxygen. There are eight amino acids that our body can not make itself, so they are called essential – we absorb them through the diet .
| amino acid | function | foods |
| L-leucine | muscle building | Salmon, tuna, beef |
| L-valine | blood sugar regulation | Chicken, beef, eggs |
| L-isoleucine | muscle building | Chicken, eggs, lentils, peanuts |
| L-lysine | Strengthen tissue | Salmon, mackerel, lentils, eggs |
| L-methionine | protein structure | Salmon, eggs, beef, cereals |
| L-tryptophan | Serotonin production | Beef, cashew, sesame |
| L-phenylalanine | Formation of blood bodies | Salmon, eggs, milk |
| L-threonine | Bone building, antibodies | Salmon, Gouda |