How to supplement protein correctly? Experts: 7 tips to lose weight if you eat right, but gain weight again if you eat wrong

No matter how hard you train your muscles, if you lack the raw material for muscle formation, "protein", you will not be able to increase muscle mass or improve muscle strength. Furthermore, if you force yourself to lose weight, or repeatedly lose weight and gain weight again, your muscles will continue to decrease, and it will become difficult to lose weight. In other words, in order to improve the effectiveness of muscle training and lose weight successfully, you must continuously supplement protein with your three meals a day!

In addition, lack of protein can cause various problems. The reason is that skin and hair are made of protein, and the regulation of hormones and immune substances, and the production of neural substances that transmit messages to the brain are also closely related to protein. Fatigue, cold hands and feet, and decreased memory or concentration are also caused by lack of protein. Some people may suffer from hormonal imbalance due to protein deficiency, and experience symptoms such as early menopause; or their immune function may decline, making them more susceptible to diseases such as colds. Protein is made up of a variety of amino acids, but 9 of the 20 essential amino acids cannot be produced in the body. Therefore, it is important to consume protein from a variety of ingredients at three meals a day.

7 Tips for Smart Protein Intake

POINT1: Eat a variety of foods evenly

There are many types of protein-rich foods such as meat, fish, soybeans, processed soybean foods, eggs, and dairy products, but apart from protein, the nutrients they contain are different. In order to develop a balanced diet, you should pay attention to mixing animal protein and plant protein together and consume them from a variety of different ingredients. I only eat meat because I like meat, and I only eat eggs because they are easier to prepare. If I "only eat certain ingredients" like this, not only will my nutrition be unbalanced, but I will also worry that I won't be able to continue eating for a long time after I get tired of the taste.

POINT2: Don’t force yourself to eat ingredients you hate

It is ideal to get protein from a variety of different foods, but there is no need to force yourself to eat foods you hate. For example, if you force yourself to eat something like, "I hate natto, but I have to eat it for the sake of my health," then eating will gradually become stressful. When dining, please first focus on "enjoying your meal and eating deliciously". In addition, "naturally incorporating protein into meals" is the key to developing healthy eating habits.

POINT3: To avoid excessive intake of lipids, remove the fat from meat

When consuming meat, which is an animal protein, I hope everyone will pay attention to the fat. Fat has the umami flavor that is unique to meat, but if you consume too much, there may be an excess of neutral fat or cholesterol in your blood. When eating meat, it is best to spend a little more time preparing it, such as choosing parts with less fat, cutting away fat, or removing fat by roasting on a wire rack. Because the fat from ground meat is mixed in, be careful about the amount you consume. By removing the yellow fat and skin from the chicken, you can prevent excessive intake of lipids.

POINT4: Make it lighter and add seasoning to reduce the intake of salt or sugar

Soybean products such as tofu and natto go well with soy sauce, so we may be consuming too much salt without realizing it. It is best to use sour orange vinegar, lemon juice, etc. and then add some seasoning before eating. In addition, the recipes in this book use general seasonings to indicate seasoning standards. For people who suffer from high blood sugar or high blood pressure, or who want to prevent these diseases, it is also a good idea to try to prepare the dish with slightly smaller amounts. Moreover, when eating, it is healthy to add seasoning according to each person's physical condition or preferences.

POINT5: It’s OK even if you can’t get enough protein for a few days

Protein is a nutrient that we hope everyone will take in every day. However, due to various reasons such as "busy work", "feeling unwell", "no appetite", etc., there are days when it is impossible to achieve the planned protein intake. However, it’s OK if you don’t get enough protein for a few days! There is no such thing as "because I missed eating enough protein once, it is no longer useful." You can start again when you have more time or feel more relaxed. It doesn't matter if it's slow, what matters is that you keep going.

POINT6: Busy people can eat foods such as cheese as snacks

"It may not be possible to supplement enough protein through three meals alone." People who are worried about this are advised to consume protein through snacks. For example, there are various sources of protein, such as cheese, yogurt, instant chicken, fish sausage or boiled eggs sold in convenience stores, which can be easily consumed during work breaks. You can also drink milk or yogurt (please choose products that contain less sugar if possible).

POINT7: People with weak stomachs should start with easily digestible plant proteins

Animal protein requires energy to digest and absorb. People who did not eat much meat before might not be able to digest it or feel tired if they suddenly eat a lot of meat. People with weak stomachs should start with easily digestible plant proteins. In addition, if you consume animal protein just before going to bed at night, your body will not get any rest because your stomach and intestines must function during sleep. It is recommended to consume meat at lunch. If it is dinner, remember to eat it 3 hours before going to bed.

This article is from Taiwan Dongfan's "High-Protein Muscle-Building and Weight-Loss Recipes 151: Supervised by a Doctor of Medicine! 6 ingredients specially blended, balanced, delicious and hassle-free