Clou Protein-containing foods can help you lose weight

High protein consumption can help a sports diet
Last week, we introduced you to the top 10 natural sources of protein to support your athletic activities. "Are they the only one," we asked fitness expert Frank Scheidter.

No, says Scheidter, of course there is much more. The trick is that proteins help to get slim fast, as the proteins are used more slowly by the body. So the belly emits a faster feeling of satiety, and we stop eating faster. "They also last longer," says the expert.

Hardly any fat, lots of protein and a few cumin for good digestion. Image: photocrew - fotolia

In addition, some proteins contain amino acids (tryptophan and tyrosine) that are involved in sending saturating messengers to the brain. In addition, fiber also provides fast satiety because it swells and increases the volume of food. "That way you can save calories without starving yourself."

Proteins stop cravings
"Protein-rich foods can reduce food cravings and boost fat metabolism," says Georg Abel from the German University for Prevention and Health Management / BSA Academy in Saarbrücken. At the same time the unwanted degradation of muscle mass is prevented. It follows the principle to increase the protein content in the diet and at the same time to dispense with carbs as possible.

Tofu is the perfect protein supplier! Picture Brent Hofacker - fotolia

But how much protein should one eat? According to Abel, a blanket amount is problematic because it always relates to body weight. With a balanced energy balance strength athletes are recommended about a 1.3 to 1.8 grams per kilogram of body weight. In individual cases, however, the quantities could be higher.

Perfect combination: fish and vegetables! Image: Jacek Chabraszewski - fotolia

"If you want to make it quite clever, you should combine the best foods that bring these three values," says Scheidter. Good protein combinations are steak with salad / tofu, meat or fish with steamed vegetables / legumes like kidney beans / lentils with vegetables and meat / tofu or tomato and mozzarella.

These foods contain a lot of protein

food	gram	proteins
Bismarckhering	150	16.5
beans	150	21.3
fried herring	125	21.0
Edam	50	13.2
a cooked egg	60	7.4
duck breast	125	24.4
Erdnüssse	50	12.3
Peas, fresh	200	13.3
Frankfurters	100	22.4
harzer cheese	50	15.0
Chicken Schenk moose	125	25.8
Halibut fish	100	20.0
Heringsfilet	100	14.8
veal	250	18.5
Cassel meat	100	24.8
Kidney beans	150	33.2
lenses	150	11.4
skimmed milk	200	7.0
Mackerel fish	150	28.1
Matjeshering	80	12.8
Mozzarella cheese	50	10.0
Nordseekrabben	100	18.5
Smoked salmon	50	12.7
ground beef	100	23.0
Brussels sprouts	200	9.0
scrambled eggs	125	14.4
breaded flounder	125	18.0
soybeans	60	22.2
Quark (10% fat)	150	20.2
Tuna in oil	50	11.9
Greek Zaziki	125	10.6