How weight loss effect of a high-protein diet ?

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The protein weight loss method refers to eating high protein things. The hydrolyzed protein helps to adjust the concentration balance of human tissue fluid and facilitates the metabolism of water. At the same time, the protein will be hydrolyzed into amino acids while combining part of the water, thereby helping to eliminate edema. .

The weight loss effect of a high-protein diet is better than a diet that only eats bread, vegetables, and fruits.

From a physical point of view, protein has a larger molecular weight and a longer metabolic time in the body, which can maintain a sense of fullness for a long time, which is beneficial to control the amount of food. At the same time, protein can inhibit the secretion of hormones that promote fat formation and reduce the production of fat. The most important thing is that protein will not be stored in the body, nor will it be converted into fat in large amounts, and most of it is metabolized in the form of energy except for the body’s normal physiological needs.

It is said that the side effects of the protein weight loss method cause damage to the genes in human cells. It is recommended to accept a high-protein diet such as steak with 40% sugar, 30% protein and other high-quality protein lean meat, fish, poultry, eggs and other animal foods

Table of Contents

1 diet choices

▪ Dietary advice

▪ Weight loss recipes

▪ Note

2 matters needing attention

▪ Choose quality food

▪ Eat only one type per meal

▪ Ingenious combination of food

▪ Reasonable match

▪ Stable quality of three meals

▪ Do not drink tea after meals

3 side effects

Diet options edit

Dietary advice

What I want to remind everyone here is that generally foods with high protein content have relatively high fat content. It is usually necessary to consciously choose high-protein foods with less fat.

1. Accept the steak

There is nothing more protein than a tender and juicy steak. If you choose lean steak, you can eat more protein and less fat. In fact, a piece of lean steak contains lower calories than the same amount of chicken.

2. Choose white meat

Chicken is a good partner for dieters. Compared with red meat, white meat contains less fat. It is better to remove chicken skin and bones and eat only meat. This is because the skin and bones contain more saturated fats.

3. Choose tender pork

In fact, a part of pork can be regarded as white meat, that is, its tender parts. In addition, pork contains 31% less fat than pork 30 years ago.

If you want to lose weight on a protein diet, you will not miss tender pork.

4. Eggs: affordable, convenient and delicious

Eggs may be the most classic protein food, and its price is very low. An egg a day is good for adults, so don’t hesitate to add eggs to your high-protein diet to lose weight.

5. soy is rich in protein

Soy products, such as tofu and other foods that use soybeans as raw materials, can provide rich protein. And legume products generally contain very low calories. Eating more legumes has another benefit. It can lower your cholesterol levels.

6. Low-fat dairy products

If you want to make your high-protein diet more delicious, you can choose low-fat dairy products. There are many kinds of it, including milk, yogurt, and cheese. Drinking a glass of milk every day can ensure that you also absorb sodium while absorbing protein.

7. Don’t ignore fiber

Fiber is also an important element to make you feel full, so you should not ignore it. You can get protein from fruits, vegetables and beans. A cup and a half of beans contains as much protein as 75 grams of steak.

Weight loss recipes

Protein weight loss recipe one

Breakfast:

2 white boiled egg whites, 1 cup low-fat milk, 1 any fruit.

Lunch:

2 white-boiled egg whites, 1 dish of stir-fried cabbage heart, 1 plant-refined fiber and cellulite, 1 tael of rice.

Dinner:

2 white boiled egg whites, 1 bowl of lettuce salad, 1 slice of whole wheat bread, 1 cucumber.

Protein weight loss recipe 2

Breakfast:

1 hard-boiled egg, 2 slices of whole wheat bread, 1 cup of soy milk.

Lunch:

1 egg white tomato sauce, half a bowl of macaroni, 1 bowl of hot vegetables.

Dinner:

1 bowl of steamed egg white with fried vegetables, 1/2 bowl of white rice, 1 banana.

Protein weight loss recipe 3

Breakfast:

2 hard-boiled eggs, 1 cup of yogurt.

Lunch:

1 plate of protein lettuce salad, 2 taels of rice.

Dinner:

Half a bowl of chicken egg whites, 1 dish of boiled vegetables.

Note

Persistence

People who adhere to a high-protein diet will see themselves lose weight in a short time. This is because you not only feel less hungry, but also reduce the behavior of sneaking snacks.

The most important thing is to persevere. Don’t give up after a few weeks, as this will quickly regain your weight.

Cannot be implemented for a long time

This method can last for 5 days and then rest for 2 days, but it cannot be implemented for a long time.

After all, people still need balanced nutrition. Although this method is not as extreme as the “meat diet” method, it still has an impact on the body for a long time.

In the implementation of protein weight loss method, although food is given priority to protein, it is still necessary to take into account the balance of other nutrients.

Eat a variety of nutrients from the 4 major foods (oils, starches, vegetables, milk, eggs, fish, meat and beans) every day, especially vegetables and fruits. You can eat more fats and oils in moderation, not specializing. For a certain kind of food, the calories consumed in one day should not be less than 1200 calories.

In addition, drink at least 8 to 10 glasses of water every day. Water can help burn fat and will not cause the burden of kidney metabolism. It is a good catalyst. Of course, exercise is indispensable for weight loss. Appropriate aerobic exercise every day can increase the metabolic rate. [1]

Choose quality food

Protein weight loss requires “quantity” of protein intake, but “quality” is more important. In other words, the more protein is not the better, but the better.

The so-called high-quality protein should have at least two conditions: one is that it contains a complete variety of amino acids, especially the eight essential amino acids for the human body, and one is indispensable; the other is that the proportion of amino acids is balanced, close to the physiological needs of the human body, and the body can absorb and use it. The rate is high.

From this we know that lean meat, fish, poultry, eggs and other animal foods are high-quality protein, while plant foods are more or less defective. For example, legume protein lacks methionine, rice protein lacks lysine, and peanut protein lacks isoleucine, all of which are “incomplete protein”, and their absorption and utilization are lower than animal food. Therefore, animal protein foods are the best and should be listed as the first choice.

Eat only one per meal

Eat only one protein food per meal

In the past, it was believed that people should eat several protein foods at the same time in a meal, so that the amino acids contained in it can complement each other, thereby improving the nutritional and weight-loss value, such as eggs + milk, beef + pork liver, tofu + ribs, etc. It was once considered the best combination method.

However, it was later discovered that this method was not appropriate, because different proteins require different time and different digestive juices to digest, and it is difficult to effectively digest two or more different proteins in one meal. Because protein is a nutrient that is more difficult to digest than other nutrients, it is best to choose one of the above-mentioned high-quality protein foods for each meal. The folk saying “you don’t eat tofu if you have meat” does have a certain scientific truth.

Food clever combination

Combination of plant-based foods

Animal protein is the best, but it requires a certain degree of economic strength, and it is difficult for ordinary families to enjoy it for a long time. The workaround at this time is to cleverly combine plant foods and use the complementary effects of protein to achieve the desired effect.

Studies have shown that mixing two or more foods with low nutritional value in a certain proportion can complement each other’s strengths, improve the structure and ratio of amino acids, and turn “incomplete protein” into “complete protein”, such as beans and grains. Such a “best partner”.

In addition, processing can also be started to improve the nutritional value of plant foods, the purpose is to remove excessive cellulose, and cellulose can hinder the body’s absorption of protein. Taking soybeans as an example, if the whole grain is eaten, the absorption rate of the protein contained in it is only 68%. If it is processed into soy milk for drinking and the cellulose is removed, the absorption rate of the protein can be increased to more than 90%.

Reasonable match

In order for protein foods to be fully digested, absorbed and utilized, efforts must be made in collocation. The usual combination of protein and starch is unscientific (such as roast beef with potatoes). The secret is that the digestive environment of protein and starch are different in pH. The former requires an acidic environment, while the latter is most suitable in an alkaline environment. Digestion, the high concentration of hydrochloric acid in the human stomach is good for protein digestion, but it can destroy salivary amylase and cause indigestion of starchy foods (such as potatoes, etc.), causing discomfort such as flatulence.

It is not appropriate to eat with fruit. The fruit acid in fruit can inhibit the secretion of digestive juice, destroy the pepsin needed to digest protein, and cause protein indigestion.

It is not a good match with sugar, because sugar can also inhibit the secretion of gastric juice, and stay in the stomach to ferment and anger, hindering the digestion and absorption of protein.

It is beneficial to eat with vegetables. The active substances in vegetables can promote the absorption of protein and increase the absorption rate of protein by more than 30%. At the same time, protein alone cannot allow the metabolism of the body to operate flexibly. It must be catalyzed by vitamins and mineral elements. Vegetables are undoubtedly the role that meets this condition best, and they are a perfect match for protein.

Three meals of stable quality

Regardless of the type of food, the absorption rate of nutrients still depends on the digestive function of the human body. In order to ensure the stable and efficient absorption of protein in digestion, the food quality of the three meals should be relatively stable.

The reason is very simple. The digestive function of the human body is not suitable for rapid changes in diet. When switching from one food to another, especially when it contains less protein to more, it is easy to induce digestive disorders. Therefore, to absorb protein steadily and efficiently, the protein content of the three meals should be relatively stable, with no fluctuations.

Do not drink tea after meals

Do not drink tea after eating protein food

Don’t rush to drink tea after eating high-protein foods, otherwise the tannic acid in tea will combine with protein to form a new substance, tannin protein.

Tannin protein has at least two major drawbacks: one is that it is difficult to dissolve, making the protein unable to be absorbed by the human intestinal mucosa, which undoubtedly weakens the nutritional value of high-protein foods and causes waste; the other is that tannin is a kind of astringent. The negative effect of inhibiting intestinal peristalsis can easily induce constipation. So don’t be busy holding tea cups after eating, wait 2 hours before drinking.

Protein weight loss is actually one of the ways to lose weight from diet control, so after the sisters know such a good method, they don’t try it quickly.

Side effectsedit

Protein weight loss method can indeed make people lose weight in a short period of time, but according to a university professor, this method may cause damage to genes in human cells. Therefore, the application of this method to lose weight should be carefully considered, and you should consult a professional physician or a qualified nutritionist. In fact, the scientific nature of this method is still under debate.

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