{"id":3448,"date":"2023-04-10T07:17:58","date_gmt":"2023-04-10T07:17:58","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=3448"},"modified":"2023-04-19T14:59:53","modified_gmt":"2023-04-19T14:59:53","slug":"proteinrik-mat-for-viktnedgang","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/","title":{"rendered":"\u00c4r proteinrik mat nyckeln till viktnedg\u00e5ng?"},"content":{"rendered":"\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inneh\u00e5ll<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/#Proteinets_roll_i_viktnedgang\" >Proteinets roll i viktnedg\u00e5ng<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/#Studier_som_stoder_hogt_proteinintag\" >Studier som st\u00f6der h\u00f6gt proteinintag<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/#Proteinets_energikostnad\" >Proteinets energikostnad<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/#Proteinintag_och_energiforbrukning\" >Proteinintag och energif\u00f6rbrukning<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/#Proteins_paverkan_pa_aptit_och_mattnad\" >Proteins p\u00e5verkan p\u00e5 aptit och m\u00e4ttnad<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/#Protein_och_mattnadshormoner\" >Protein och m\u00e4ttnadshormoner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/#Langsiktiga_effekter_av_hogt_proteinintag_pa_kroppsvikten\" >L\u00e5ngsiktiga effekter av h\u00f6gt proteinintag p\u00e5 kroppsvikten<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/#Proteinrik_mat_och_viktstabilisering_efter_viktnedgang\" >Proteinrik mat och viktstabilisering efter viktnedg\u00e5ng<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/#Sammanfattning_och_rekommendationer\" >Sammanfattning och rekommendationer<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/#Proteinrik_mat_%E2%80%93_Har_ar_sju_proteinrika_livsmedel_fran_djurriket\" >Proteinrik mat &#8211; H\u00e4r \u00e4r sju proteinrika livsmedel fr\u00e5n djurriket:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/#Proteinrik_mat_%E2%80%93_Har_ar_sju_proteinrika_vegetariska_livsmedel\" >Proteinrik mat &#8211; H\u00e4r \u00e4r sju proteinrika vegetariska livsmedel:<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/#Referenser\" >Referenser&nbsp;&nbsp;<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-proteinets-roll-i-viktnedgang\"><span class=\"ez-toc-section\" id=\"Proteinets_roll_i_viktnedgang\"><\/span><strong>Proteinets roll i viktnedg\u00e5ng<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Studier_som_stoder_hogt_proteinintag\"><\/span><strong>Studier som st\u00f6der h\u00f6gt proteinintag<\/strong> <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u00c4r ditt m\u00e5l att g\u00e5 ned i, eller beh\u00e5lla din, vikt? I s\u00e5 fall kan ett h\u00f6gt proteinintag vara till hj\u00e4lp. Personer som \u00e4ter mer protein g\u00e5r ner mer i vikt, br\u00e4nner mer fett och g\u00e5r upp mindre i vikt efter viktnedg\u00e5ng j\u00e4mf\u00f6rt med personer som inte \u00f6kar sitt proteinintag.<\/p>\n\n\n\n<p>Flera studier har visat att det finns ett samband mellan ett proteinrik mat, h\u00f6gt proteinintag och <a href=\"https:\/\/www.refitness.se\/blog\/kost\/ata-notter-for-viktreglering-och-halsa\/\">viktnedg\u00e5ng<\/a>, samt bevarande av muskelmassa (1 &amp; 2). Personer som vill g\u00e5 ned i vikt och d\u00e4refter beh\u00e5lla sin nya vikt, samt personer som vill bevara muskelmassa, f\u00f6rslagsvis \u00e4ldre, tj\u00e4nar sannolikt p\u00e5 ett h\u00f6gt proteinintag.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proteinets_energikostnad\"><\/span><strong>Proteinets energikostnad<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cirka 20\u201330 procent av energin i protein beh\u00f6ver anv\u00e4ndas f\u00f6r att lagra och f\u00f6rbereda det f\u00f6r anv\u00e4ndning, motsvarande siffra f\u00f6r <a href=\"https:\/\/www.refitness.se\/blog\/kost\/bra-kolhydrater-varfor-viktiga-hur-valja\/\">kolhydrater<\/a> och fett \u00e4r 5\u201310, respektive 0\u20133 procent (3). N\u00e4r energi utvinns ur protein kommer en st\u00f6rre andel omvandlas till v\u00e4rmeenergi (4). Proteinrik kost med h\u00f6g andel protein borde d\u00e4rmed leda till en h\u00f6gre energif\u00f6rbrukning.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proteinintag_och_energiforbrukning\"><\/span><strong>Proteinintag och energif\u00f6rbrukning<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Viktnedg\u00e5ng kr\u00e4ver att man f\u00f6rbr\u00e4nner mer energi \u00e4n vad man g\u00f6r sig av med. Detta f\u00f6rsv\u00e5ras i regel av att kroppen vill f\u00f6rsvara sin vikt, och \u00e4ter vi mindre kontrar den ofta med att s\u00e4nka energif\u00f6rbr\u00e4nningen. Resultatet blir att <a href=\"https:\/\/www.refitness.se\/blog\/kost\/viktnedgang-utan-stress\/\">viktnedg\u00e5ng <\/a>f\u00f6rsv\u00e5ras. Genom proteinrik mat s\u00e5 man f\u00e5r ett h\u00f6gt proteinintag kan motverka detta, d\u00e5 det g\u00f6r s\u00e4nkningen av energif\u00f6rbrukningen l\u00e4gre (5).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proteins_paverkan_pa_aptit_och_mattnad\"><\/span><strong>Proteins p\u00e5verkan p\u00e5 aptit och m\u00e4ttnad<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>En hypotes \u00e4r att protein kan p\u00e5verka hur mycket vi \u00e4ter genom att vi har en proteinspecifik aptit. Enligt denna hypotes kommer hungern vara h\u00f6g om proteinintaget \u00e4r l\u00e5gt, \u00e4ven om kaloriintaget \u00e4r h\u00f6gt. Tv\u00e4rtom kommer ett h\u00f6gt proteinintag leda till m\u00e4ttnad delvis oberoende av det totala energiintaget. I en studie \u00e5t en grupp som fick 10 procent av sin energi ifr\u00e5n protein cirka 250 Kcal mer per dag \u00e4n tv\u00e5 grupper som fick 15- respektive 25 procent av sitt dagliga intag ifr\u00e5n protein (6). I en annan studie \u00e5t en grupp som fick 30 procent av sitt energiintag ifr\u00e5n protein betydligt mindre \u00e4n en grupp som fick 15 procent av sitt dagliga energiintag ifr\u00e5n protein (7). Detta tyder p\u00e5 att hur m\u00e4tta vi k\u00e4nner oss delvis f\u00f6rklaras av hur mycket protein vi \u00e4tit.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Protein_och_mattnadshormoner\"><\/span><strong>Protein och m\u00e4ttnadshormoner<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u00c4ven n\u00e4r man tittar n\u00e4rmare p\u00e5 vad som h\u00e4nder i kroppen finns det sk\u00e4l och tro att \u00f6kat proteinintag kan vara anv\u00e4ndbart f\u00f6r viktnedg\u00e5ng. Exempelvis verkar ett h\u00f6gt proteinintag leda till h\u00f6gre niv\u00e5er av \u00e4mnen som h\u00e4nger samman med m\u00e4ttnad (8 &amp; 9). Det \u00e4r dock oklart om den \u00f6kade m\u00e4ttnadsk\u00e4nslan efter en m\u00e5ltid med ett h\u00f6gt proteininneh\u00e5ll p\u00e5verkar framtida \u00e4tande. I en genomg\u00e5ng s\u00e5 \u00f6kade m\u00e4ttnadsk\u00e4nslan i 17 av 24 studier mer hos den grupp som f\u00e5tt mer protein, och i resterande sju studier s\u00e5gs ingen skillnad. D\u00e4remot var det enbart i 3 av dessa 24 studier som deltagarna \u00e5t mindre vid n\u00e4stkommande m\u00e5ltid (10).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Langsiktiga_effekter_av_hogt_proteinintag_pa_kroppsvikten\"><\/span><strong>L\u00e5ngsiktiga effekter av h\u00f6gt proteinintag p\u00e5 kroppsvikten<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Flera meta-analyser har j\u00e4mf\u00f6rt de l\u00e5ngsiktiga effekterna av ett h\u00f6gt proteinintag p\u00e5 kroppsvikten. D\u00e4r s\u00e5g man att personer som \u00e5t mellan 1,1 \u2013 1,6 gram protein\/kg\/dag gick ned mer i vikt \u00e4n en grupp som \u00e5t 0,5 \u2013 0,8 gram protein\/kg\/dag, d\u00e4r skillnaden var cirka 1 Kg (11). <\/p>\n\n\n\n<p>I en annan meta-analys p\u00e5 personer med typ 2-diabetes, gick de som fick 25-32 procent av energin ifr\u00e5n protein ned 2 kg mer \u00e4n de som fick 15-20 procent av energin ifr\u00e5n protein (14). <\/p>\n\n\n\n<p>I en tredje meta-analys tappade de som \u00e5t mer protein tre g\u00e5nger s\u00e5 mycket fettmassa j\u00e4mf\u00f6rt med de som \u00e5t mindre protein, 0,9 j\u00e4mf\u00f6rt med 0,3 kg (12).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proteinrik_mat_och_viktstabilisering_efter_viktnedgang\"><\/span><strong>Proteinrik mat och viktstabilisering efter viktnedg\u00e5ng<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ett h\u00f6gt proteinintag verkar vara effektivt f\u00f6r att efter <a href=\"https:\/\/www.refitness.se\/blog\/kost\/kalorier-och-vikt-guide-till-kaloriintag\/\">viktnedg\u00e5ng <\/a>undvika att g\u00e5 upp i vikt igen. I en studie rekryterades personer som under en period l\u00e5g p\u00e5 ett kaloriunderskott. De deltagare som g\u00e5tt ned \u00e5tminstone 8 procent av sin kroppsvikt fick m\u00f6jlighet att forts\u00e4tta medverka i studien. De fick antingen 25- eller 13 procent av sitt dagliga energiintag ifr\u00e5n protein, och den f\u00f6rstn\u00e4mnda gruppen gick upp mindre i vikt. Skillnaden var cirka 1 kg (13). <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sammanfattning_och_rekommendationer\"><\/span><strong>Sammanfattning och rekommendationer<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sammantaget verkar ett h\u00f6gt proteinintag, minst 25 procent av ens dagliga energi eller cirka 1,2 \u2013 2 g protein per kg kroppsvikt per dag vara f\u00f6rdelaktigt f\u00f6r b\u00e5de <a href=\"https:\/\/www.refitness.se\/blog\/halsa\/testosteron-och-vikt-hos-man\/\">viktnedg\u00e5ng <\/a>och viktstabilisering. Sedan \u00e4r effekten av ett h\u00f6gt proteinintag p\u00e5 vikten relativt liten, forskningen visar att personer som \u00e4ter mer protein i regel g\u00e5r ned n\u00e5got Kg mer. Det \u00e4r dock viktigt att inte enbart fokusera p\u00e5 proteinintaget, utan \u00e4ven att ha en <a href=\"https:\/\/www.refitness.se\/blog\/kost\/bra-mat-vs-dalig-mat\/\">balanserad kost och livsstil<\/a> f\u00f6r att uppn\u00e5 h\u00e5llbara resultat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proteinrik_mat_%E2%80%93_Har_ar_sju_proteinrika_livsmedel_fran_djurriket\"><\/span>Proteinrik mat &#8211; H\u00e4r \u00e4r sju proteinrika livsmedel fr\u00e5n djurriket:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Kycklingbr\u00f6st<\/strong>: Kycklingbr\u00f6st \u00e4r en utm\u00e4rkt k\u00e4lla till magert proteinrik mat och kan l\u00e4tt inkluderas i en m\u00e4ngd olika r\u00e4tter.<\/li>\n\n\n\n<li><strong>Kalkon<\/strong>: Liksom kyckling \u00e4r kalkon en magert protein som passar bra i m\u00e5nga matr\u00e4tter. Kalkonbr\u00f6st \u00e4r s\u00e4rskilt proteinrikt.<\/li>\n\n\n\n<li><strong>Lax<\/strong>: Lax \u00e4r inte bara en k\u00e4lla till h\u00f6gkvalitativt protein, utan ocks\u00e5 rik p\u00e5 omega-3-fettsyror som har flera h\u00e4lsof\u00f6rdelar.<\/li>\n\n\n\n<li><strong>Tonfisk<\/strong>: Tonfisk \u00e4r en annan fet fisk som \u00e4r rik p\u00e5 protein och omega-3-fettsyror. Det finns i b\u00e5de f\u00e4rsk och konserverad form, vilket g\u00f6r det enkelt att inkludera i din kost.<\/li>\n\n\n\n<li><strong>\u00c4gg<\/strong>: \u00c4gg \u00e4r en mycket m\u00e5ngsidig och prisv\u00e4rd proteink\u00e4lla. De inneh\u00e5ller b\u00e5de \u00e4ggvita och \u00e4ggula, vilket ger en bra balans mellan protein och andra n\u00e4rings\u00e4mnen.<\/li>\n\n\n\n<li><strong>Kvarg<\/strong>: Kvarg \u00e4r en mejeriprodukt med l\u00e5g fetthalt och h\u00f6g proteinhalt, som liknar yoghurt men har en tjockare konsistens. Det kan anv\u00e4ndas i b\u00e5de s\u00f6ta och salta r\u00e4tter och \u00e4r ett popul\u00e4rt val f\u00f6r frukost, mellanm\u00e5l och efter-tr\u00e4ningsm\u00e5ltid.<\/li>\n\n\n\n<li><strong>N\u00f6tk\u00f6tt<\/strong>: N\u00f6tk\u00f6tt, s\u00e4rskilt magra styckningsdetaljer som l\u00f6vbiff och rostbiff, \u00e4r en utm\u00e4rkt k\u00e4lla till protein samt andra n\u00e4rings\u00e4mnen som j\u00e4rn och zink. <\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proteinrik_mat_%E2%80%93_Har_ar_sju_proteinrika_vegetariska_livsmedel\"><\/span>Proteinrik mat &#8211; H\u00e4r \u00e4r sju proteinrika vegetariska livsmedel:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Linser<\/strong>: Linser \u00e4r b\u00e5de proteinrika och fiberrika, vilket g\u00f6r dem till ett utm\u00e4rkt vegetariskt alternativ f\u00f6r att \u00f6ka proteinintaget och h\u00e5lla dig m\u00e4tt.<\/li>\n\n\n\n<li><strong>Kik\u00e4rtor<\/strong>: Kik\u00e4rtor, \u00e4ven k\u00e4nda som garbanzob\u00f6nor, \u00e4r rika p\u00e5 protein och kan anv\u00e4ndas i en m\u00e4ngd olika r\u00e4tter, som hummus, grytor och sallader.<\/li>\n\n\n\n<li><strong>Svarta b\u00f6nor<\/strong>: Svarta b\u00f6nor \u00e4r en annan proteinrik baljv\u00e4xt som \u00e4r mycket m\u00e5ngsidig och kan anv\u00e4ndas i r\u00e4tter som burritos, sallader och grytor.<\/li>\n\n\n\n<li><strong>Tofu<\/strong>: Tofu \u00e4r ett proteinrikt sojaprodukt som kan anv\u00e4ndas i b\u00e5de s\u00f6ta och salta r\u00e4tter. Det \u00e4r ocks\u00e5 en bra k\u00e4lla till kalcium och j\u00e4rn.<\/li>\n\n\n\n<li><strong>Tempeh<\/strong>: Tempeh \u00e4r en fermenterad sojaprodukt som \u00e4r h\u00f6g i protein och har en distinkt smak och textur. Det kan anv\u00e4ndas i en m\u00e4ngd olika r\u00e4tter, som stir-fries och burgare.<\/li>\n\n\n\n<li><strong>Seitan<\/strong>: Seitan \u00e4r ett proteinrikt vegetabiliskt alternativ gjort av vetegluten och har en k\u00f6ttliknande textur som passar bra i en m\u00e4ngd olika matr\u00e4tter.<\/li>\n\n\n\n<li><strong>\u00c4rtprotein<\/strong>: \u00c4rtprotein \u00e4r ett proteinpulver som g\u00f6rs av \u00e4rtor och \u00e4r en utm\u00e4rkt k\u00e4lla till vegetabiliskt protein. Det kan blandas i smoothies, bakverk eller anv\u00e4ndas som ett tillskott i matlagning.<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Referenser\"><\/span>Referenser&nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1.<a href=\"https:\/\/www.semanticscholar.org\/paper\/Dietary-protein-its-role-in-satiety%2C-energetics%2C-Westerterp-Plantenga-Lemmens\/79212f389e75a4a0411c2b4282b33f50ba9f6730\"> Westerterp-Plantenga M, Lemmens S, Westerterp K (2012) Dietary protein<\/a>\u2014its role in satiety, energetics, weight loss and health. Br J Nutr;108(Suppl 2):S105\u201312.<\/li>\n\n\n\n<li>2. Te Morenga L, Mann J (2012). The role of high-protein diets in body weight management and health. Br J Nutr;108(suppl 2):S130\u20138.<\/li>\n\n\n\n<li>3. Westerterp-Plantenga M, Nieuwenhuizen A, Tome D, Soenen S, Westerterp K (2009) Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr;29:21\u201341.<\/li>\n\n\n\n<li>4. Halton T, Hu F (2004) The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr;23:373\u201385.<\/li>\n\n\n\n<li>5. Wycherley T, Moran L, Clifton P, Noakes M, Brinkworth G (2012) Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials. Am J Clin Nutr;96:1281\u201398.<\/li>\n\n\n\n<li>6. Gosby A, Conigrave A, Lau N, Iglesias M, Hall R, Jebb S, Brand-Miller J, Caterson I, Raubenheimer D, Simpson S (2011) Testing protein leverage in lean humans: a randomised controlled experimental study. PLoS ONE;6:e25929.<\/li>\n\n\n\n<li>7. Martens E, Lemmens S, Westerterp-Plantenga M (2013) Protein leverage affects energy intake of high-protein diets in humans. Am J Clin Nutr;97:86\u201393<\/li>\n\n\n\n<li>8. Batterham R, Bloom S (2003) The gut hormone peptide YY regulates appetite. Ann N Y Acad Sci;994:162\u20138.<\/li>\n\n\n\n<li>9. Verdich C, Flint A, Gutzwiller JP, Naslund E, Beglinger C, Hellstrom PM, Long SJ, Morgan LM, Holst JJ, Astrup A. A meta-analysis of the effect of glucagon-like peptide-1 (7-36) amide on ad libitum energy intake in humans. J Clin Endocrinol Metab 2001;86:4382\u20139.<\/li>\n\n\n\n<li>10. Leidy H, Clifton P, Astrup A, Wycherley T, Westerterp-Plantenga M, Luscombe-Marsh N, Woods S, Matttes R (2015) The role of protein in weight loss and maintenance, The American Journal of Clinical Nutrition, Volume 101, Issue 6, June 2015, Pages 1320S\u20131329S<\/li>\n\n\n\n<li>11. Wycherley TP, Buckley JD, Noakes M, Clifton PM, Brinkworth GD. Comparison of the effects of weight loss from a high-protein versus standard-protein energy-restricted diet on strength and aerobic capacity in overweight and obese men. Eur J Nutr 2013;52:317\u201325.<\/li>\n\n\n\n<li>12. Clifton PM, Condo D, Keogh JB. Long term weight maintenance after advice to consume low carbohydrate, higher protein diets\u2014a systematic review and meta analysis. Nutr Metab Cardiovasc Dis 2014;24:224\u201335.<\/li>\n\n\n\n<li>13. Alfenas RC, Bressan J, de Paiva AC. Effects of protein quality on appetite and energy metabolism in normal weight subjects. Arq Bras Endocrinol Metabol 2010;54:45\u201351.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Proteinets roll i viktnedg\u00e5ng Studier som st\u00f6der h\u00f6gt proteinintag \u00c4r ditt m\u00e5l att g\u00e5 ned i, eller beh\u00e5lla din, vikt? I s\u00e5 fall kan ett h\u00f6gt proteinintag vara till hj\u00e4lp. Personer som \u00e4ter mer protein g\u00e5r ner mer i vikt, br\u00e4nner mer fett och g\u00e5r upp mindre i vikt efter viktnedg\u00e5ng j\u00e4mf\u00f6rt med personer som [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3458,"comment_status":"closed","ping_status":"closed","sticky":true,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[29],"tags":[],"class_list":["post-3448","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kost"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Proteinrik Mat - Hemligheten bakom effektiv viktnedg\u00e5ng?<\/title>\n<meta name=\"description\" content=\"Uppt\u00e4ck hur proteinrik mat kan hj\u00e4lpa dig med viktnedg\u00e5ng och bevara muskelmassa. 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