Macronutrient protein: myths and how it can really be used to lose weight
Between the diet trends and nutritional advice online, it's easy to lose track, especially when it comes to protein. There is sometimes only a fine line between myths and scientific facts. Protein not only plays a key role in building muscle, but also in losing weight.
Jan Bahmann
Bahmann Coaching GmbH / HOFFMANN PRODUCTIONS GMBH
To debunk one myth straight away: protein is not an exclusive building block for muscle mass, but a decisive factor in the fight against body fat. Protein keeps you full for a long time and can curb cravings. If you integrate them more into your healthy diet, you can lose weight better and keep it off. This article reveals how you can use protein to lose weight and where it is best obtained.
Myths put to the test: what protein is really all about
Despite all the scientific evidence proving its positive effects, protein is still primarily associated with bodybuilding. In reality, however, proteins are responsible for much more in the body than just muscles. They provide amino acids - an important building block for almost every cell and tissue in the body. Amino acids also play a key role in enabling the body to produce enzymes and hormones and in keeping the immune system intact.
The assumption that too much protein is unhealthy is also largely based on a fallacy. While it is true that people with certain pre-existing conditions, such as renal insufficiency, should only consume a limited amount of protein, this is neither universally true nor equally applicable to all protein sources. In healthy people of normal weight, negative effects can only be observed from a long-term protein intake of more than 300 grams per day. However, this amount can hardly be achieved with a normal, balanced diet without exceeding the daily calorie budget.
Positive effects of protein on weight loss
In most cases, it is therefore completely harmless to your health to increase your protein intake in order to lose weight. Protein-rich foods have the advantage that they are digested more slowly and produce a higher thermal effect than fats and carbohydrates - they therefore make you feel full for longer and burn more calories during digestion, absorption and metabolization.
It is therefore advisable to integrate protein sources into every meal and snack in order to lose weight and to replace carbohydrates and fats with protein wherever possible. This not only meets your daily protein requirements, but also prevents cravings and energy deficiency thanks to the slower intake.
However, as protein can increase fluid requirements, people who want to lose weight on a high-protein diet should increase their fluid intake at the same time. In the case of pre-existing conditions that are counter-indicative for a high-protein diet, however, this should always be discussed with a doctor in advance to clarify whether and which protein sources are suitable to support weight loss.
Choosing the best protein sources for losing weight
Protein sources that contain as little fat and carbohydrates as possible are particularly suitable for weight loss. These include plant-based sources such as pulses, tofu, seitan, broccoli, cauliflower and pea protein-based products as well as eggs and low-fat dairy products. If you don't want to give up meat, you should opt for poultry, lean beef and fish instead of fatty meat products to cover your protein requirements.
Protein powders and ready-made shakes are also a popular way of increasing the protein content of your diet. Although these products should not be seen as a substitute for a balanced diet, they can be a useful supplement, especially when you are on the go or have difficulty meeting your protein requirements through your diet.
Note: This article has been translated using a computer system without human intervention. LUMITOS offers these automatic translations to present a wider range of current news. Since this article has been translated with automatic translation, it is possible that it contains errors in vocabulary, syntax or grammar. The original article in German can be found here.
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