Protein is another word for protein, and is important to get in, especially if you want to lose weight. In fact, protein contains a lot of nutrients that make you feel full.
Protein is found in products such as eggs, meat (especially in chicken), dairy, soy and whole grains. Eating it has a lot of benefits. We have listed them for you.
1. It reduces your hunger and cravings for food
Eating protein makes you feel full quickly. So that also means you need to eat less to be full. For example, by eating slightly less rice but some extra chicken, you increase your protein intake.
2. More muscle mass and strength
Protein is one of the building blocks of your muscles. If you do strength training, you need more protein. But protein is also indispensable if you are losing weight: it ensures that not your muscles, but your fat is broken down.
3. Good for your bones
People who eat enough protein retain more bone volume as they age than people who do not consume enough. With that, their bones are more resistant to fractures. This is especially true for women, who may experience osteoporosis during menopause.
4. Reduces binge eating and sweet cravings
Tasty cravings are different from hunger. It has less to do with your body needing nutrients and more to do with your brain demanding a reward. It can be difficult to resist a binge. That's why it's better to make sure they don't present themselves in the first place. By eating more protein, you will find that you suffer less from binge eating.
5. A boost to your metabolism and more fat burning
By eating a lot of protein, you can boost your metabolism, also known as your metabolic rate. And that's great because that means you'll burn more calories throughout the day.
6. Ensures lower blood pressure
High blood pressure can have serious consequences such as heart attack or kidney disease. Several studies have been done on the intake of enough protein that show that a higher intake can lead to lower blood pressure.
7. Ensures you maintain your target weight
Because a high protein intake boosts your metabolism, leads to an automatic lower calorie intake and fewer binge eating, you will not only lose weight but will be able to maintain your target weight afterwards.
8. Helps your body recover after surgery or injury
Protein provides the building blocks for your tissues and organs. If you have been injured or had surgery, you will recover faster if you take in more protein.
9. Helps you stay fit (even as you age)
Especially as we age, protein is important. Protein not only helps build muscle but also maintain it. And that is exactly what you need with age.
Protein-rich snacks
Portion of dairy - check your grocery list for portions
Trough of Lindahls' kvarg
Trough of low fat cottage cheese
Trough of Skyr 0% fat
Glass of Optimel drinking yogurt
Other products
50 grams of soy beans
50 grams cottage cheese with raw vegetables
Boiled egg
4 slices of chicken breast* with pickles (or other raw vegetables)
*or other lean meats from the grocery booklet
This article was written by Bart (37). Bart is a health expert in a village in the eastern part of the country. He strongly believes that a healthy lifestyle makes a positive contribution to a healthy weight and an energetic life. He is also not averse to (a down-to-earth view of) spirituality. He regularly provides us with new insights which he also takes into his daily life with his young family.
Photo:
Gabriel Garcia Marengo via
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