Slim and strong with proteins

We get that daily portion of protein through our diet. The body then makes proteins of its own from these dietary proteins. According to the World Health Organization WHO, you need at least 0.8 grams of protein per kilogram of body weight every day. For someone who weighs 70 kilos, this is 56 grams per day. This is usually easy, because a portion of chicken fillet already provides 31 grams of protein, and a cup of buttermilk 8 grams. But in some cases extra attention is needed.

Indispensable building blocks

Proteins consist of individual amino acids, which are connected to each other like a kind of beaded chain. There are 22 different types. During the digestion in the body those strings of beads are cut loose, so that eventually the loose amino acids remain. The body then ‘threads’ proteins for the body cells, such as muscles and blood. Each protein is unique, thousands of combinations of amino acids are possible. Of the 22 amino acids, the body can make 13 itself. The other 9 we have to get through food. These are the so-called essential amino acids. They are mainly found in animal products.

Slim through… proteins

Proteins are good food for those who want to lose weight. Researchers from Maastricht University have investigated this, together with scientists from seven other European universities. Foods with a lot of protein and a low glycemic index appears to work best for weight maintenance.

A low glycemic index means that the food contains carbohydrates that are slowly absorbed by the body. As a result, you will feel full for a long time. So no sugars, but whole grain products, vegetables and legumes. This diet allowed the subjects to lose weight without counting calories. The proteins in the successful diet mainly came from lean meat, low-fat dairy products and legumes.

​Saturated feeling

Proteins are quite difficult to digest, which is why they give you a feeling of satiety for longer. Compare it to fuel for a fire. Sugars burn as fast as newsprint. Fats stoke the fire as if there were blocks of wood on it. And proteins? You can compare them to glowing coals. They burn for a long time, so provide long satiety, and because they radiate a lot of heat, some of the calories in proteins leave the body as heat.

This slimming effect of proteins is actually nothing new under the sun. Renowned American diet professor Dr. As early as the 1970s, Atkins said that we should eat a lot of chicken and cheese. And in our country, Dr. Frank the joys of the high-protein diet. Protein-rich slimming shakes therefore fly over the counter like hot sandwiches.
However, these popular weight loss methods are very strict and very different from a normal daily menu. None at all bread, pasta or even fruit – who can last that long? Then it is smarter (and also tastier) to follow the advice of the nutrition researchers: opt for regular food with extra attention for proteins and whole grain products.

Strong by… proteins

If you want to lose weight, you should really focus less on the scale. Building extra muscle is a much better option. Muscle tissue ‘sits tighter’, so that the figure improves. In addition, muscle tissue consumes more calories than fat tissue, so that the slimming effect is permanent.

And the beauty is: muscles you grow with… (extra) proteins. Bodybuilders have known this for a long time. They start the day with about eight beaten eggs and eat a whole chicken for lunch. Strength athletes need 1.7 to 1.8 grams of protein per kilogram of body weight; more than double what is normally recommended! It doesn’t have to be that extreme, of course, but the fact is that proteins are indispensable for muscle building.

There is, however, a catch. You only build muscles if you put them to work. So there is no point in drinking a protein shake in the easy chair and waiting for the biceps to grow. Those muscles have to work too. But whoever builds his muscles and feeds them with protein will be amply rewarded: more strength and energy, a better figure and a metabolism at a higher level.

​What are they in?

Almost all foods contain protein. It occurs in both plant and animal products. These are protein-rich products: