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Stimulate metabolism The perfect dinner



  • This is how proteins boost your metabolism (not just in the evening)
  • Metabolism recipes for dinner

If you want to lose a few kilos healthily and sustainably (i.e. without the yo-yo effect), your dinner should above all be nutritious and balanced. You don’t have to completely avoid carbohydrates (i.e. eat ketogenic or low-carb), nor do you have to cut fat from your diet.

Because you can’t blame a single nutrient or a specific food group for your extra pounds. At the end of the day, your total calorie balance always determines whether you gain or lose weight.

A new study has shown that a low-carb diet is no better or worse for weight loss than a low-calorie diet with a moderate amount of carbohydrates.

However, one nutrient should be particularly important when choosing food for dinner: protein – also known as egg white. Studies suggest that losing weight depends primarily on the daily amount of protein – not the amount of carbs or fats.

This is how proteins boost your metabolism (not just in the evening)

Your weight loss dinner should always contain a healthy source of protein. According to studies, protein-rich foods such as eggs, meat and fish, but also tofu, quinoa and legumes effectively help you lose weight.

  • satiating for a long time
  • have a positive effect on your blood sugar and insulin levels
  • prevent muscle loss despite a calorie deficit
  • produce higher thermogenesis and burn additional energy (calories) simply through their digestion

How much protein per day to lose weight?

According to the recommendations of the German Nutrition Society, you should consume at least 0.8 grams of protein per kilogram of body weight every day. If you want to lose weight, studies have shown that it makes sense to eat more protein, namely 1 to a maximum of 2 grams per kilogram of body weight. So if you weigh 90 kilos, that corresponds to 90 to 180 grams of protein per day.

Danger: If you are very overweight, you don’t count your current weight, but rather your desired weight. Otherwise you will end up with values ​​of 200 or even 300 grams of protein, which is far too much.

What if you don’t consume enough protein?

Studies also show that if you eat too little protein a day overall, you will still lose weight with the help of a calorie deficit, but you will lose muscle mass and will probably gain weight again after losing weight.

We summarize: A healthy dinner that will really boost your metabolism should consist of the following:

  • Incorporate a protein source, such as legumes, chicken, salmon or tofu
  • Moderate amount of carbohydrates, for example from whole grain bread, rice, quinoa or (sweet) potatoes
  • Healthy sources of fat in moderation, such as avocado, nuts or vegetable oils
  • Plenty of vegetables, which provide lots of filling fiber and micronutrients (vitamins and minerals).

Speaking of fiber: You should not underestimate the indigestible plant fibers, as they are anything but ballast for your body. Not only do they stimulate your digestion, studies show they also increase weight loss. Foods rich in fiber include vegetables, chickpeas and other legumes, oatmeal and whole grain products.

Metabolism recipes for dinner

Enough of the theory, now the question arises: What does a protein- and fiber-rich dinner that stimulates your metabolism actually look like in practice? We have a few ideas for you here:

A protein-rich quick lunch that is also perfect for meal prepping

Elena Veselova/Shutterstock.com

Protein bowl with chicken and quinoa

  • 100 g Quinoa
  • 200 ml vegetable broth
  • 1 tsp Rapeseed
  • 2 fillet(s) of chicken breast
  • 0.25 medium-sized cucumber(s)
  • 150 g Cherrytomate(n)
  • 1 medium bell pepper
  • 0.5 medium red onion(s)
  • 1 tsp olive oil
  • 1 pinch of salt
  • 1 Prise Pfeffer
  • 1 splash of lemon juice
  • 1 tbsp parsley
  1. Rinse the quinoa thoroughly under running water in a sieve. Place the quinoa and vegetable stock in a pot until the water boils, then reduce the heat and cover. Simmer and let it simmer for another 15 minutes. At the end, the water should have been completely absorbed, the quinoa grains are now slightly glassy and still a little firm to the bite.
  2. While the quinoa is cooking, you can prepare the vegetables: quarter the cucumbers and tomatoes, dice the peppers, and dice the onion very finely.
  3. Add vegetables to the finished quinoa and mix with oil, spices and a squeeze of lemon juice in a bowl. Chop the parsley and add it. Season the salad with salt and pepper.
  • Calories (kcal): 399
  • Fett: 12g
  • Protein: 37g
  • Carbohydrates: 37g

Do you like salmon? Then you will love our low-carb salmon cakes. Together with healthy broccoli, they form the perfect dream team that fills you up for a long time without making you fat and provides plenty of protein

TheFarAwayKingdom / Shutterstock.com

Salmon meatballs with broccoli

  • 0.5 medium sized onion(s)
  • 280g salmon
  • 0.5 TL Thyme
  • 1 medium sized egg(s)
  • 0.5 TL Senf
  • 2 tbsp breadcrumbs
  • 1 pinch of salt
  • 1 Prise Pfeffer
  • 1 tsp Rapeseed
  • 1 head of broccoli
  1. Chop onion finely. Rinse salmon fillet, pat dry and cut and chop finely. Knead the salmon tartare with the onion, thyme, egg, mustard, breadcrumbs, salt and pepper into a malleable mass. Form meatballs out of the mixture.
  2. Heat the oil in a non-stick pan and fry the meatballs over medium heat for about 5 minutes per side.
  3. At the same time, cook the broccoli in a pot of salted water. Then take it out and let it drain briefly.
  4. Arrange the salmon meatballs with the broccoli and you’re done.
  • Calories (kcal): 493
  • Fett: 28g
  • Protein: 43g
  • Carbohydrates: 20g

This salad is full of power. The potatoes provide carbohydrates, tuna and eggs provide a lot of high-quality animal protein, which the body can utilize particularly well.

Ulrike Holsten

Tuna and potato salad with egg

  • 100 g green bean(s)
  • 0.5 can of tuna in its own juice
  • 4 medium-sized cherry tomatoes
  • 2 medium sized potatoes
  • 1 medium sized egg(s)
  • 1 tbsp olive oil
  • 1 THE Balsamic
  • 1 teaspoon parsley
  • 1 pinch of salt
  • 1 Prise Pfeffer
  1. Blanch the beans briefly in salted water.
  2. Meanwhile, drain the tuna, halve the tomatoes, slice the potatoes, cook the egg and then quarter it. Put everything on a plate along with the beans.
  3. Mix olive oil, balsamic vinegar and spices into a dressing and pour over.
  4. Chop the parsley and sprinkle over it.
  • Calories (kcal): 433
  • Fett: 19g
  • Protein: 31g
  • Carbohydrates: 34g

Protein and fiber are a real weight loss dream team and should therefore end up on your plate every day. Not only will you lose weight in a healthy way, you will also be able to easily maintain your desired weight thanks to this new nutritional strategy.


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