When you think of protein, usually first think of toning. But the substance can do even more. A nutritionist reveals why protein should not be missing when you want to lose a few pounds and what foods are particularly rich in protein. In addition to water is protein, known as protein, the essential building material of the body. It is among other things important for the cell structure, supports the formation of enzymes, hormones and antibodies and is also found in connective tissues, organs and cartilage.
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Protein boosts your metabolism
Who wants to lose a few pounds, can also rely on proteins. They not only stimulate the metabolism, thereby increasing the energy consumption. “Protein has a high saturation value and Appetite Suppression. It helps absorb fewer calories,” explains graduate nutrition scientist Brigitte Neumann. Who pays attention to a sufficient protein intake, thus preventing cravings and automatically accesses rare to calorie sins as pastries, cakes or biscuits? Who accesses at breakfast yogurt and cottage cheese, has a good chance to get by until lunch without hunger. Tip: Quark has the better saturation effect. “Because Quark contains more protein than yogurt and signaled the appetite center in the brain longer saturation,” says Neumann. 100 grams Magerquark contain twelve grams of protein, low-fat yogurt contrast to the five grams.
Limburger cheese: the spicy source of protein for in between
Besides Quark also Limburger cheese is a real find. “Limburger cheese is nothing but concentrated and mature fat quark”, explains the nutritionist. In 100 grams Limburger cheese but mostly stuck no more than one gram of fat, for 30 grams of protein. Especially when lust leads to something Spicy to the fridge, Harz is the perfect intermediate snack. Even eggs provide plenty of protein. Pro Egg which are the seven grams. Instead of white flour bread with sausage, it may for dinner therefore sometimes be quiet a scrambled egg. Those who still are some vegetables added as tomatoes or mushrooms, enhances the saturation effect.
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Chicken meat is rich in protein and lean
Chicken is also rich in protein and also very thin. 100 grams of chicken breast without skin contains about 23 grams of protein and only about two grams of fat. Fish is also one of the easy egg donors. So a 100-gram serving of salmon contains about 22 grams of protein – but also almost ten grams of fat.
It also goes without animal: herbal alternatives
The daily protein requirement should not cover only with animal products, however. The German Nutrition Society recommends to cover one-third of daily use with animal protein and two thirds vegetable protein. These include, for example, legumes such as red lentils, beans and peas, as well as tofu. In 100 grams of red lentils, for example, put 27 grams of protein in 100 grams of tofu up to 16 grams. Even whole grains provide valuable protein and saturate long: So a wholemeal roll on average contains six grams of protein at about 130 kilocalories. A 50-gram serving of oatmeal provides seven grams of protein at about 190 kilocalories. Also rich in protein is millet. 100 grams deliver ten grams, but also 360 kilocalories.
So much protein the body needs
For the body is adequately supplied with proteins bodyweight recommends DGE daily per kilogram of 0.8 to one gram of protein to take. For a person who weighs 70 kg, are the 56-70 grams of protein. “Should you overdo it, however, not” warns Neumann. “Protein is a building material and no fuel. If more protein than is taken consumed, the rest migrates into the energy combustion. The resulting, residual substances’ urea and uric acid must be disposed of through the kidneys. This can this burden.” Critical is especially true when the kidneys are sick and no longer fully functional.
Be careful with protein powder
Caution should be exercised especially with protein powder, because this protein contains in a concentrated form. The recommended amount is exceeded as quickly, especially if you also relies on food to plenty of protein. In addition, often the powder contained a lot of additives. Therefore Neumann advises to better focus on the natural sources of protein if you want to lose a few kilos.
Dieting: protein alone is not enough
With protein alone, the desired weight can not be achieved, however. A balanced diet with plenty of vegetables and fruit and whole grain products supports Dieting also and prevents food cravings before. In addition, the body is supplied with important nutrients. The best slimming results show up when you combine a diet with sports. Always in view one should also have the daily calorie requirement. Whoever receives more energy than it consumes, is increasing. Caution is advised when calorie restriction commanded weightloss experts advise, the daily total energy demand to slow to no more than 500 kilocalories, otherwise there is the yo-yo effect.
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