The truth about protein in losing weight
Does protein make you slim?
Not necessarily. But: protein is the best satiety we have. And who is full, it is easier to persevere on a diet. Fact is also: protein heats up the metabolism. About 30 percent of the calories that are in protein are used up right away for their recovery. This is much more than with fat and carbohydrates, so makes protein-rich food is not so easy.
But that does not mean that losing weight with a protein-rich diet works best, as propagated by the Atkins diet. In order to lose weight, only the calorie amount is crucial and not in what proportion of protein, fat and carbohydrates are on the plate, a Harvard study shows. But what protein can do really well: It protects against the yo-yo effect, which brings back the lost pounds promptly after a diet, shows a large European study ("Diogenes"). Best not to save on low-fat dairy products, lean meats, fish, eggs and legumes after a diet.
Conclusion: Protein is a good ally in the fight against obesity. If you lose weight and are constantly hungry, it is best to increase the amount of protein in your diet and save on carbohydrates (meat with vegetables or salad, but without potatoes or pasta, thin bread with thick ham or quark).
In the evening rather steak instead of bread?
Ultimately, it does not matter if you eat protein in the evening or in the morning. But some people are better fed with a small steak in the evening than with three slices of bread. Advantage Steak: The body uses the protein, does not dump it in the fat deposits. If you satisfy your appetite with large amounts of bread or pasta in the evenings, you run the risk that the organism breaks down mainly carbohydrates overnight (which is what he prefers) and leaves fat. And that happens all the more, if we eat late and the metabolism does not last so many hours to use everything.
Conclusion: Decide on time and hunger!
Is not it unhealthy to eat a lot of protein?
If you're not kidney-sick, right? However, those who eat more than a third of their daily calories as protein feeds in the long term not only one-sided, but also monotonous and would probably not last long. The body also defends itself when it gets too much: with side effects such as dizziness or diarrhea.
Conclusion: We should consume 0.8 grams of protein per kilogram of body weight, is the official recommendation. But up to 2 grams of protein per kilogram of body weight are not harmful to health. It is best to decide for yourself where exactly the personal saturated and feel-good brand lies between these two values.