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 nutrition plans like the Atkins diet or the ketogenic diet promise to shed the 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 appetite and protect against fatal food cravings. Those who manage to gear their menu to protein-rich foods and to resist the initial cravings for carbohydrates, such as those found in pasta and bread, have a good chance of using the protein diet to reduce their weight and keep it at a healthy level in the long term to keep.
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 therefore 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, yogurt, cheese, tofu, legumes, nuts and kernels can be part of the daily menu without hesitation. 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 itself 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