Proteins are more than just a nutritional trend – they are the key to successful weight loss. Scientific studies show impressive results: a protein rich diet can significantly increase weight loss and offers considerably more advantages than conventional dieting methods.
Imagine losing weight without feeling hungry all the time. Sounds too good to be true? Not with the power of proteins! Proteins are not just food. They are important for lasting satiation, an accelerated metabolism and effective fat burning. Unlike diet trends that come and go quickly, proteins offer a scientifically proven strategy for weight loss. Adequate protein intake is particularly important when dieting, otherwise the body will start breaking down its own muscle mass.
Why are proteins so effective? They work on several levels:
The mechanism is fascinating: proteins boost our metabolism, counteract muscle breakdown and promote a feeling of satiety because they are digested more slowly. Unlike carbohydrates, they ensure a constant supply of energy and prevent hunger cravings.
Muscle maintenance and growth: Proteins are an essential component of our muscles. When you train your muscles through physical activity, they need proteins to grow and regenerate. More muscle mass increases your metabolic rate, which means you burn more calories even when you are at rest, which in turn can have a positive effect on fat burning.
Satiety: proteins satisfy longer than carbohydrates and fats. They regulate your appetite by stimulating the production of satiety hormones. This makes it easier for you to consume fewer calories and cravings become a rarity.
Fat burning and metabolism: Protein helps the body to break down fat reserves. It stimulates the production of growth hormones, which boost the metabolism and promote fat burning. Accordingly, high protein food increases energy consumption, causing your body to burn more calories.
Blood sugar levels: Unlike carbohydrates, proteins do not cause blood sugar levels to rise as sharply. Stable blood sugar levels prevent hunger cravings and make it easier to lose weight.
The principle of losing weight with proteins is simple: you increase the proportion of proteins in your diet and at the same time reduce the carbohydrates. This forces your body to draw its energy from its fat reserves.
The exact protein requirement varies depending on age, weight and level of fitness. As a general rule, trained adults should consume about 1.6 to 2.2 grams of protein per kilogram of ideal weight.
Because of the satiating effect of protein, this amount can also be exceeded for weight loss – ideally, the focus should be on protein-rich foods rather than protein shakes.
| Minimum supply | 0,8 - 1,2 g/kg |
| For sport | 1,6 - 2,2 g/kg |
| To lose weight | 1,2 - 2,2 g/kg |
Table 1: Daily protein requirement according to situation
Forget about boring diet food. High-protein nutrition can be delicious! From delicate salmon to creamy low-fat quark and crunchy tofu – the selection is huge.
Animal protein sources such as chicken breast and eggs are classics. But vegans also get their money's worth: lentils, chickpeas and seitan provide high amounts of protein.
High protein food: animal protein
High protein food: vegan protein
The combination of different protein sources ensures an optimal amino acid balance and makes the diet more varied.
Does losing weight by replacing meals with proteins shakes make sense? Protein shakes can be a helpful way to get your daily protein. Especially for those with busy schedules, protein powder is a quick solution to supplementing a healthy diet. Just make sure to look for quality, high protein content and a balanced amino acid profile (high in essential amino acids).
BIOGENA product tips
Our range includes two different high-quality protein sticks with an extremely high biological value (chemical score: 198), which can be used for weight loss depending on your preferences and needs. They differ in their composition, ingredients and flavour.
20 Sticks
21 Sticks
12,5 g per Stick
20 g per Stick
Neutral (for joghurts, desserts, savoury dishes or as a shake)
Vanilla (for shakes, joghurts or desserts)
With 18 essential amino acids and a full range of vitamins and minerals
With 18 essential amino acids and a high proportion of BCAAs
To improve protein intake and/or as a meal replacement
For targeted muscle building in training
Recent studies confirm that a high-protein diet leads to more effective weight loss than conventional diets. The key lies in maintaining muscle mass during weight loss, the satiating effect of protein and the stimulating effect on the metabolism. However, a balanced diet is more important for long-term success than one-sided short-term diets.
The biggest mistake? Short-term diets. Sustainable weight loss means a long-term change in diet. Integrate proteins into your daily routine and make sure you eat a balanced diet with enough vegetables, fruit and healthy fats. Also, stay active, as this will help you to maintain your weight and strengthen your muscles. Finally, an important credo: be patient with yourself.
Many people have had positive experiences with losing weight with proteins. They report faster weight loss, improved satiety and more energy in their daily lives. However, it is important that the change in diet fits your lifestyle and that you feel comfortable in the long term.
The trick is to distribute them evenly. Start with a high-protein meal at breakfast time – for example, a protein omelette, curd cheese with oats or a protein smoothie. At lunchtime, you can opt for chicken salad, tuna or tofu dishes. For dinner, lean fish dishes, chicken breast or vegetarian alternatives such as lentil bolognese are suitable.
The trick: plan your meals in advance and always have high-protein snacks to hand – such as hard-boiled eggs, nuts or even a protein bar.
Protein metabolism and hydration go hand in hand. Depending on your individual needs, we recommend drinking at least 1.5 litres of water a day. Water not only supports the metabolism, but also helps to regulate hunger and prevent cravings.
Practical tips:
Exercise is the catalyst for effective weight loss. Combine cardio and weight training for optimal results:
Weight training:
Cardio training:
Start slowly and increase continuously. Find sports that you enjoy - whether it's swimming, cycling, yoga or group training.
A calorie deficit is the key to weight loss. Calculate your daily calorie requirement and reduce it by 10-20%. Important: The reduction should be moderate to prevent muscle loss. Too much reduction can also lead to you not being able to maintain the change in diet for long and the well-known yo-yo effect occurring.
Helpful strategies:
Also avoid extreme diets. A sustainable, balanced diet is the key to long-term success.
Additional tip: Stay patient and realistic. Weight loss is a process, not a quick fix. Small, consistent changes lead to lasting success.
Every body is unique. What works for one person may not be ideal for another. If in doubt, consult a nutritionist or doctor.
Are you ready to revolutionise your diet? Protein could be the key to your desired weight.
Yes, protein helps you lose weight as it makes you feel full, boosts your metabolism and counteracts muscle loss or supports muscle building during exercise.
The speed of weight loss depends on various factors, such as your initial weight, your calorie deficit and your activity level. A healthy rate of weight loss is 0.5 - 1kg per week.
Losing weight with protein is often equated with a low-carb diet. In fact, it is advisable to reduce simple carbohydrates such as industrial sugar. However, these can be replaced by complex carbohydrates, for example from wholemeal products. This keeps blood sugar levels stable and reduces cravings. However, it is not necessary to give up carbohydrates altogether.
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