Stars and top models swear by it. Because they not only make you slim, but also fill you up. We’re talking about proteins. But how much of it should be on the menu so that the unloved love handles really melt?
The silver bullet: proteins are healthy and fill you up too. In addition, they stimulate the metabolism, because a third of the calories contained in protein are burned again directly. And when we’re full, we don’t eat more than our body needs. It is therefore logical that experts and diet coaches always rely on proteins when it comes to getting rid of excess kilos.
But how much protein should be on the menu so that we don’t exceed the healthy level? Nibbling boiled eggs all day is a must. It isn’t. But those who focus exclusively on proteins during meals quickly consume more of them than is really good for the body.
You should eat this in the morning if you want to lose weight
At breakfast, humanity is divided: some cannot get anything down in the morning, others cannot leave the house without their bread and jam. If you want to lose a few pounds, you should definitely eat breakfast – that is.
A meal should contain no more than 20 to 30 grams of protein, recommends US nutritionist Leslie Langevin. The recommendation for women between 19 and 70 years is even an average of 46 grams of protein per day. Why? “The body can only process 20 to 30 grams at a time,” explains Langevin. “This amount is a good cut for a meal, because we get so full and at the same time the body gets the maximum it can absorb.” This leaves enough space for other nutrients that we also need.
It’s the nutritional mix that counts
So the secret recipe for losing weight is: Combine protein with carbohydrates and healthy fats. Because that’s the only way we can feel full longer, but at the same time get the energy our body needs. You should not only consume animal proteins, you should also use nuts, legumes, tofu or other soy products as a source of protein.
So instead of shoveling tons of scrambled eggs on your plate, you’d better make sure that every meal contains a lean source of protein. In plain language: yoghurt or low-fat quark is allowed on the fruit, combined poultry, meat and fish with light vegetables, nibbling on lean cheese or nuts. This is how you consume a natural protein mix. And it tastes much better than protein shakes or protein bars.
More interesting facts about nutrition:
5 signs you should be eating more protein
Revealed: Myths About Meat
Lupins: This is how the protein bomb makes you slim