The effect of protein on fat loss and how to supplement?
Why do we need to add protein during the weight loss period?
- Feel full and reduce appetite
People who have experienced weight loss feel deeply that they are most afraid of being hungry during weight loss, and even more afraid that they will not be able to control their eating and drinking. So supplementing protein is the key to solving this problem. Protein is a macromolecular substance. It takes a long time to digest and metabolize in the body. It can bring a strong feeling of fullness, suppress appetite and reduce food intake.
- Stabilize blood sugar and avoid fat accumulation.
We all know that the sudden rise and fall of blood sugar will stimulate the secretion of large amounts of insulin in the body, which can easily lead to fat accumulation. Compared with foods with high glycemic index such as bread and desserts, protein foods have a lower glycemic index and will not cause significant fluctuations in blood sugar after eating.
- Relieve edema and help water metabolism.
Sometimes looking fat may not be due to excessive fat, it may also be edema. A major cause of edema is the lack of protein in the diet. Long-term lack of protein intake will reduce the osmotic pressure in the plasma, and the water in the blood vessels will penetrate into the tissues outside the blood vessels, resulting in edema.
- Improve metabolism and promote muscle growth.
The body’s muscle content determines the basal metabolic rate. The higher the muscle content, the higher the calories consumed by the basal metabolism and the better the weight loss effect. The protein is responsible for the important task of promoting muscle growth and repair, and the weight loss period is essential.
How to supplement protein during weight loss?
- Make sure to eat enough protein.
The “Dietary Guidelines for Chinese Residents” pointed out that adult men need to consume 65 grams of protein per day, while the standard for adult women is 55 grams, and those who lose weight during the period of weight loss can add a little bit more on this basis.
Because protein is an important substance of body structure and one of the main providers of energy, the intake of Chinese people is generally insufficient, so the daily protein intake should be appropriately increased.
- Choose high-quality protein.
Generally, protein in food can be divided into animal protein and plant protein. High-quality protein generally has two conditions: it contains a complete range of amino acids and a balanced amino acid ratio.
Because the amino acid composition of animal protein is relatively close to that of human body, most of plant protein lacks 1-2 kinds of essential amino acids except soy protein. Therefore, most animal protein and soy protein can be classified as high-quality protein, and try to choose them during weight loss.
Where can we get high-quality protein?
The protein content of soybeans is quite high. Each 100 grams contains 35 grams of protein, which is almost equal to the protein content of 300 grams of eggs. It can be used as a side dish, but also as a staple food, friends who need protein supplements, please don’t forget it.
- Dairy products
Dairy products are rich in high-quality protein. For example, the protein content in milk is as high as 3%, and it contains 8 kinds of amino acids necessary for the human body. It also provides rich B vitamins and calcium. Drink 300 grams a day or replace it with other milk in the same amount. Products are very beneficial for weight loss.
Eggs are also very rich in protein. Take eggs as an example. A 45-55g egg contains about 6.5g of protein. At the same time, it also contains a lot of vitamins and trace elements. Eat 1-2 eggs a day, which can not only supplement nutrition. , Do not have to worry about excessive cholesterol intake. In addition, egg yolk also contains lecithin, which can help lipid metabolism and help reduce blood lipids.
Compared with other meats, fish is rich in unsaturated fatty acids and low in calories, making it the best choice for weight loss food. In fact, the protein content of fish is also very high. For white meat such as fish and shrimp, daily intake of 75-100 grams is just right.
When it comes to meat, many dieters avoid it. In fact, in addition to fat, chicken, duck, beef, and lamb that are commonly eaten in life are sources of high-quality protein. great help. Of course, try to choose low-fat parts to eat, such as skinless chicken breasts and lean beef.