The power of proteins Why they are the key to a healthy diet
Proteins – The fundamental nutrient
Proteins play a central role in our diet - not only as a source of energy, but above all as a vital building block for the construction and maintenance of our body. Many people are aware of the importance of protein, but the way our body reacts to it is often surprising. In this article, I would like to show why proteins are so crucial and how they influence our hunger, our eating habits and ultimately our health.
Proteins as a fundamental nutrient
Our body needs proteins not only as an energy source, but above all as a building material for muscles, organs and the immune system. Proteins control numerous biochemical processes and are essential for the recovery and building of tissue. What many people don't know is that we often eat until our specific protein needs are met. This means that hunger is not determined solely by the amount of calories, but by whether the body is getting enough protein.
Das überraschende Experiment mit Mormonen-Grillen
In an insightful experiment, researchers examined the behavior of Mormon crickets. This species of grasshopper showed a conspicuous behavior: They specifically looked for protein-rich food and avoided carbohydrates until they had covered their protein needs. In the absence of protein, they even committed cannibalism to get the proteins they needed. This behavior made it clear that animals - and ultimately humans too - instinctively try to cover their protein needs, which influences their overall eating behavior. [1]
Control and regulation
Proteins in the form of hormones and receptors regulate numerous bodily functions and ensure a balance in the body.
Transportation
Proteins are responsible for the transportation of oxygen and nutrients in the body.
Metabolism
Proteins, especially enzymes, are essential for the smooth running of the metabolism.
Protection
Proteins form the foundation of the immune system and are crucial for blood clotting.
The Chalet Experiment in Switzerland
A groundbreaking study in a Swiss chalet provided further evidence of the central role of protein in the human diet. The test subjects were divided into two groups: one was given a high-protein diet, the other a low-protein diet. The result was clear: the low-protein group unconsciously consumed significantly more calories to compensate for their protein deficiency. In comparison, the high-protein group spontaneously consumed fewer calories because their protein needs were met more quickly. This experiment shows that we eat more when our diet does not contain enough protein - which can lead to weight gain.
The danger of protein dilution in the modern diet
In today's nutritional landscape, "protein dilution" is common. Many processed foods contain low amounts of protein, despite being perceived as high in protein due to their packaging or taste. This leads people to need to eat larger amounts to meet their protein needs, which in turn leads to excessive calorie intake. It's an invisible trap that misleads us.
Overeating as a result of protein deficiency
A key problem with modern nutrition is that we often overeat fats and carbohydrates while our bodies continue to crave protein. This is because the human body needs not only calories but, above all, proteins to function properly. If the diet does not contain enough protein, we unconsciously continue to search for food to compensate for this deficiency - with the result that we eat more than we actually need.
Industrial food as “protein traps”
Many products in the supermarket - such as chicken nuggets or chips - give the impression of being high in protein. In reality, however, they consist mostly of fats and carbohydrates and contain only small amounts of protein. These "protein traps" lead us to eat more because our protein cravings are not satisfied. It is a clever trick of the food industry that entices us to consume more.
Physique
Structural proteins are essential for building and maintaining body structures such as skin, hair and organs.
Signal transmission
Proteins play a central role in signal transmission between cells.
Movement
Special proteins in muscles enable movement through contraction and relaxation.
Energy regulation
Some proteins are directly involved in energy production and regulation in the body.
Satiety through proteins: The key to fewer calories
Studies show that increased protein intake leads to greater satiety. Proteins have the ability to keep us full for longer, so we need to eat less. Diets that rely on protein-rich foods are therefore particularly effective at reducing calorie consumption. As soon as our protein needs are met, we automatically stop eating - a natural mechanism that protects us from overconsumption.
Distorted eating habits and the loss of natural instincts
The modern diet has messed up our natural instincts. Processed foods are often low in protein and full of sugar and fats, which leads us to eat more to meet our protein needs. This leads to overeating, which is not caused by a lack of self-discipline, but by trying to compensate for the protein deficiency. We have forgotten how to listen to our body's signals and reach for the wrong foods.
Conclusion Proteins
Proteins play an essential role in our diet. They not only control our hunger and eating habits, but also influence how many calories we consume. People who eat a high-protein diet tend to eat less and feel full more quickly. In a world full of processed foods that often contain too little protein and too many empty calories, it is more important than ever to eat a balanced, protein-rich diet.
[1] The description of the behavior of Mormon crickets and their protein requirements, as well as the experiment based on it, comes from the research of Australian scientists Stephen Simpson and David Raubenheimer. Their work focuses on the so-called "protein leverage hypothesis," which postulates that animals, including humans, base their nutritional needs primarily on the amount of protein they need. If protein needs are not met, they tend to eat more of other foods such as carbohydrates and fats to compensate for their protein needs.
Simpson and Raubenheimer conducted studies with Mormon crickets (Anabrus simplex) that support this hypothesis. The research results have been published in various scientific publications and books. A popular presentation of this research can be found in the book **“The Nature of Nutrition: A Unifying Framework from Animal Adaptation to Human Obesity“** by Simpson and Raubenheimer. Here they describe the connections between protein consumption, overeating and eating behavior.
These studies provide the scientific basis for the thesis that animals – and ultimately humans – regulate their protein requirements through their eating habits.
https://www.researchgate.net/publication/345704869_From_Individuals_to_Populations_and_Societies
The Chalet Experiment in Switzerland that you refer to was conducted as part of research by **Stephen Simpson** and **David Raubenheimer**, two leading scientists in the field of nutritional ecology. Their experiment was based on the **protein leverage hypothesis**, which states that humans – similar to many other animals – have a strong, biologically anchored appetite for protein. When their diet is too low in protein, they tend to consume more calories in the form of fats and carbohydrates to meet their protein needs.
In the Chalet experiment, two groups of subjects were observed over several days. One group was given a high-protein diet, the other a low-protein diet. The results were clear: the group with the low-protein diet consumed significantly more calories to compensate for the lack of protein requirements. The high-protein group, on the other hand, regulated their consumption naturally and consumed fewer calories because their protein requirements were met more quickly.
This experiment shows that a lack of protein in the diet causes people to eat more to make up for the deficit, which in turn can lead to weight gain. The findings have important implications for modern diets, which are often dominated by highly processed foods that are low in protein but high in carbohydrates and fats.
This research helps to explain why many people in the modern world unknowingly consume more calories and develop problems with obesity. The results have been documented in several scientific publications, including the work of **Simpson and Raubenheimer** at the **University of Sydney**.
The experiment is an important example of how crucial a balanced protein intake is for controlling appetite and weight.
https://www.sciencedirect.com/science/article/abs/pii/S0262407920309714
This article about proteins is based on content from the book “The Nutrition Compass: The Summary of All Scientific Studies on Nutrition” by Bas Kast. This book offers a comprehensive analysis of the most important scientific studies on nutrition and provides in-depth insights into the role of proteins in health.
Source: The information and findings come from “Der Ernährungskompass“ by Bas Kast (2018).
Video and image source: Adobe Stock
Important NOTE:
The information provided in our articles was created with the greatest care and to the best of our knowledge and belief. They serve exclusively for informational purposes and do not constitute medical advice. No liability is assumed for the accuracy, completeness or topicality of the content. We assume no responsibility for the application or implementation of the information. If you have any health questions or complaints, it is always advisable to consult a qualified doctor or other specialist.
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