Proteins provide the structure of cells, muscles, organs, nervous system, bones and blood. A protein gets you feel full after eating, making you get less hungry.

---

Nutrition with protein:

• all species of fish including tuna, herring, cod, mackerel.
• Cheese: Edam, Emmental, 20 + cheese, cottage cheese
• chicken fillet
• turkey fillet
• Eggs: boiled or fried egg. Better without yolk because it containts fat!
• potato croquettes
• lean red meat such as steak
• potato's
• steamed broccoli
• kiwi
• quark
• sandwich meats like smoked beef, ham, casselerib, filet d'Anvers, roast.
• caviar
• marmite (yeast extract)
• whole grains like whole wheat biscuits, whole grain crackers, whole wheat bread, brown rice
• Muesli, granola energy bar Extran
• tomato's.

---

Amino acids are the building blocks of protein. Every person has a certain amount of amino acids. If the diet contains less protein, we tend to eat more. A high proportion of protein keeps your body in its supply and demand you less hungry.

An additional factor: the higher proportion of protein, carbohydrates are often lower, so your body produces less insulin. This keeps your blood sugar more stable, making you less hungry.

---

• diet with more protein leads to a longer saturation.
• People who eat a higher proportion of protein, have less effort to keep a diet.
• If you eat more protein you have less need for snacks.
• If you eat more protein you eat is generally less.
• Note the recommended daily intake: a maximum of 35% is a good measure.

Protein rich diet
The protein-rich diets are simultaneously low-carbohydrate diets. This is not surprising, because there are three main nutrients: carbohydrates, fats and proteins. If the percentage of protein that you take exceeds the rate of carbohydrate decrease automatically. The Atkins diet is included in both the low-carbohydrate diets and high protein diets.

The increased combustion, the intake of more proteins. The body has the property of proteins to other proteins. In addition, the body can not store protein, such as carbohydrates and fats. Once proteins enter the body, your body is working on burning this energy. The conversion of sugars to proteins is relatively energy. With all these processes the body gets between 25% and 30% of the protein energy into heat. It burns straight away. Carbohydrate 10% and fat and only 5%.

More protein concentrates on the "protect" the muscle during periods of energy shortage. The amino acid leucine plays an important role in this process. Leucine experts say it gives an anabolic stimulus to your muscles. You need to eat decent enough much protein leucine to get inside. A higher proportion of protein therefore helps to protect your muscle mass.

However, you simply need carbohydrates as part of a balanced diet. A good diet should always be a balanced diet. The balance of different nutrients and the quality of your food determine ultimately your weight and health!

---