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If you want to lose weight successfully, you should take enough protein . Especially with calorie-reduced fasting diets, a high protein content is important because the body otherwise degrades too much valuable muscle mass. This also applies to all forms of the “low carb diet”.

Weight loss and protein belong together

Our muscles are mainly water and protein. For fasting that aims to reduce body fat, even more, protein should be consumed than with a normal diet. This protects the muscles and even boosts the metabolism.

How much protein should be absorbed?

If a daily protein intake of 0.8-1.2 grams per kilogram of body weight is usually recommended, the amount of protein can be increased to 1.5-2.5 grams per kilogram of body weight when losing weight. During such a period of increased protein intake, you should drink plenty of water to keep the kidneys from being overstressed. This also ensures that all degradation products that occur in the body, which are associated with losing weight, are flushed out. The amount of protein should be distributed over several small meals so that the digestive organs are not overused. The body can digest 20-35 grams of protein per meal without any problems.

Separate protein and carbohydrates

It has been proven to take protein and carbohydrates in different meals. The digestion of protein and carbohydrates each require different enzymes that affect each other’s effects. The principle of food combining based on these findings and is highly recommended, both in weight loss and problems with digestion.

Which protein to lose weight?

If you want to lose weight, you should prefer low-fat protein sources. Many meat and fish, as well as eggs, contain a lot of protein, but at the same time also a lot of fat. They are therefore not suitable for weight loss.

Low-fat protein sources

  • legumes
  • seedlings
  • Freshwater algae such as Spirulina, Afa and Chlorella
  • Tofu and degreased soy flour products
  • Low-fat dairy products, but not recommended for milk intolerance
  • Poultry, mainly chicken and turkey
  • Protein drinks based on whey protein

So is losing weight by protein possible

Try to evenly divide the daily amount of protein into 4-6 small meals every two to four hours. Add the main protein content via natural protein sources. Protein supplements should only be taken as a supplement. Talk to a doctor about increased protein consumption. Kidney disease can lead to complications with an increased amount of protein. Drink at least 2 litres of pure water a day. So that you do not lose any muscle through the protein, you should exercise enough. For optimal weight loss avoid fat, sugar and pulp and follow the rules of food combining.

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