Proteins: Does More Protein Help You Lose Weight?

Proteins: Does More Protein Help You Lose Weight?

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How much protein do we need?

Human body cells are constantly renewed and are therefore dependent on regular protein intake. But how high is the protein requirement? And is it really true that increased protein intake can help you lose weight?

Protein is an elementary building block of all living organisms, explains the German Nutrition Society (DGE). Depending on age, the human body consists of an average of seven to 13 kg of proteins. They take on a wide range of functions, including building materials for cells and tissues, enzymes, hormones, antibodies, coagulation factors and transport substances for nutrients. But how much protein do we need?

Important for muscle building and the immune system

As the non-profit organization diabetesDE - Deutsche Diabetes-Hilfe reports on its website, "protein" (= protein) is part of almost every human and animal cell and also occurs in plants. With 400 kcal per 100 grams, proteins provide as much energy as carbohydrates.

Proteins consist of small building blocks, the amino acids, and differ in their biological value from one another, the experts explain. Protein is important for muscle building, the immune system and firmness of the skin, among other things. It affects the blood sugar level only in very large quantities and therefore does not influence the insulin calculation in normal quantities.

Good sources of protein

The human body needs individual amino acids (the building blocks of proteins) in different quantities. The more of the required amino acids a food contains, the higher its biological value. Animal proteins are of particularly high quality. However, a skilful combination of food and vegetable protein can achieve this high value.

A pea soup (protein) with bread (cereals), lentils (protein) with rice, or the protein suppliers potatoes and eggs together, offer a high protein quality according to diabetesDE - German Diabetes Aid. Legumes such as beans and lentils are very good sources of protein and at the same time bring a lot of fiber. They are real "health bombs". Nuts also provide a lot of protein. However, due to their high fat content, it should remain at a handful per day.

Too much protein can hurt

And how high is the protein requirement? According to the DGE, the recommended protein intake for adults aged 19 years and under 65 years is 0.8 g protein / kg body weight per day. For adults aged 65 years and over, the DGE provides an estimate for an adequate intake of 1.0 g / kg body weight per day.

These values ​​can be achieved through a balanced diet. As diabetesDE - German Diabetes Aid writes, the widespread opinion that masses of protein have to be eaten or even protein supplements have to be taken for muscle maintenance and muscle building, nonsense.

Too much protein can even be dangerous. According to the Federal Center for Nutrition (BZfE), there are indications that the extra portion of protein can harm the kidneys, at least in people with heart diseases, diabetes and overweight. If you already have kidney problems, you should discuss with a doctor how much protein the kidneys can handle.

Enough protein without meat

The protein requirement can also be met without meat. A clever combination of vegetable proteins can be just as valuable as meat proteins. Combinations with other animal products (milk, eggs) are particularly valuable. Less meat is good not only for health, but also for the environment.

A protein-rich diet fills you up

Finally, diabetesDE - German Diabetes Aid deals with the question of whether it is true that you can lose weight better with a protein-rich low-carb diet. Protein is filling and too much protein - unlike carbohydrates - is not converted into fat.

In addition, a protein-rich diet reduces the muscle breakdown that can occur during a diet, and thus keeps energy turnover at a normal level, the experts explain. In this respect, a protein-rich diet can contribute to easier weight loss.

However, a protein-rich diet is usually low in carbohydrates ("low carb"), which is particularly disadvantageous for people with diabetes. (ad)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.

Video: How Much Protein Can You Absorb In One Meal? 20g? 30g? 100g? (January 2023).