Simple diet Is protein-rich food conducive to effective weight loss?

A protein-rich diet can help slimming in the opinion of experts. Protein can reduce food cravings, as confirmed by Georg Abel from the German University for Prevention and Health Management / BSA Academy in Saarbrücken. At the same time, the fat metabolism is stimulated and provision is made for a reduction in muscle mass. Low-carb - as this form of nutrition is also called - follows the principle of increasing the protein content in the diet and at the same time avoiding carbohydrates as much as possible. A complete one

Protein-rich foods largely replace carbohydrates
Low Carb has been a popular nutritional concept for decades to lose weight. The carbohydrates are largely replaced by protein-rich foods. This is why vegetables with fish, meat or soy products are often on the menu. The diet is said to be able to tumble on the one hand quickly the pounds, on the other hand, but a reduction in muscle mass prevented.

Healthy proteins. Image: doris oberfrank-list - fotolia

As Abel explains, a high-protein diet increases satiety and blood sugar levels are more stable. As a result, food cravings would occur less frequently. Low-carb also stimulates the metabolism of fat so that the pounds dwindle faster. As with any diet, care should be taken with the protein-based diet not to supply the body with more energy in the form of food than it burns. The energy balance is then balanced or should be negative if you want to lose weight. In this case, less energy is absorbed through the diet than the body needs, so that the body's fat reserves are addressed.

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.

Varied menu with protein-rich diet makes sense
Nutritionist Abel advocates for varied meals. High-protein foods include fatty fish such as salmon, tuna or herring, meat, dairy and eggs. Herbal foods such as soy, lentils, peas and nuts also contain a lot of protein. In the case of vegetables, low carbohydrate diets are based on low carbohydrate varieties. These include, for example, peppers, mushrooms and tomatoes. Linseed oil, rapeseed oil and olive oil are suitable as fats because they contain many monounsaturated and polyunsaturated fatty acids.

Abel gives several examples of a protein-rich diet. For breakfast, the expert recommends 30 to 60 grams of oatmeal with a quarter of a liter of milk or 100 grams of cottage cheese or 125 grams of yogurt. At lunchtime, he proposes salmon filet or tuna with salad or alternatively turkey slices with cream and broccoli. In the evening, an omelette of four eggs with vegetable filling and / or salmon fillet or 125 grams of tomato and mozzarella salad is ideal.

Disadvantages of a protein-rich diet
However, a lot of protein and low carbohydrates in the diet also have disadvantages. Thus, a protein-oriented diet is often associated with a high meat consumption, which carries health risks. Thus, the consumption of red meat is associated with an increased risk of cancer. High-fat meat also plays a role in the development of cardiovascular diseases by promoting high blood lipid levels.

Australian scientists also found that a lack of carbohydrates makes more dissatisfied than eating less fat. Food cravings could be favored. The dissatisfaction can moreover lead to giving up the diet more quickly. In addition, pasta, rice and potatoes are almost indispensable in German cooking, which makes it difficult for many people to forego these carbohydrate-rich "classics". (Sb)