It turns out that this is how you should eat beef to lose weight! The most reliable food for weight loss

Many people come to ask nutritionists, how can they lose weight more effectively with less effort? Everyone knows that weight control is nothing more than eating less and exercising more, but a balanced diet is easy to say but actually doing it requires a lot of knowledge!

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Basically, the principle of weight loss should be explored from the perspective of the way calories enter and leave the body: Since the 1980s, the American Journal of Clinical Nutrition has pointed out that the flow of calories in and out of the human body is like a seesaw. If the amount of food eaten and the amount of food used up can be balanced, it is not easy to gain weight.

However, due to the abundance of food in modern people's environment, they often rely on overeating to comfort themselves. Coupled with a sedentary work and lifestyle, they eat far more than they use up, and naturally these calories are stored as fat. Therefore, for those who want to lose weight and reshape their body, eating less and exercising more are definitely the first step towards a slim and fit body.

But after actually dieting and exercising, you will find that losing weight is really difficult! In addition to having to endure hunger and forcing yourself to sweat and exercise, the body will actually go through a "wall-hitting period", which means that no matter how little you eat or how much you exercise, the number on the scale just won't go down! Don’t worry, as long as you follow nutritionist Yann and learn the following three weight loss tips, you will definitely have no problem showing off your good figure this summer!

Tip 1: Recognize that losing weight and reshaping your body is definitely not as simple as eating less and exercising more

A weight loss specialist at the Johns Hopkins Medical Center in the United States pointed out: "It is so difficult to lose weight because the body's basal metabolic rate will adjust itself." The baseline value for the body to adjust its physiological calorie needs is commonly known as the basal metabolic rate (Basal Metabolic Rate), abbreviated as BMR. In addition to varying BMR according to age, gender, and environment, it is also directly related to the proportion of "lean muscle" in the body composition. In the process of weight loss, if you want to maintain the lean muscle ratio and help increase the basal metabolic rate, you must choose high-quality lean protein foods. According to the report recommendations of the American Weight Control Joint Information Network, as long as you choose more lean meat, whether it is red meat, white meat, fish or beans, they should all be part of a balanced diet.

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Tip 2: Low-fat grass-fed beef is rich in complete protein and can easily build lean muscle strength

In the process of weight loss, because of eating less, the body will first start to lose water. This is why many people will see some weight loss after starving for a day or two. In fact, this is a condition of mild dehydration.

Unfortunately, in order to meet basic physiological needs (such as breathing and heartbeat, which actually require calories), the body will begin to use the lean muscle groups that are most easily broken down first, and will only start to break down fat after a while. Therefore, if the lean muscle mass is broken down at the beginning of weight loss, it will be more difficult to maintain the basal metabolic rate at a baseline. This is why you cannot lose weight even if you eat less and exercise more. Therefore, you must pay special attention to the process of weight loss. Don't give up high-quality protein foods just to eat less, because body shaping exercises require these nutrients to maintain the ratio of lean muscle and maintain the body's basal metabolic rate.

The world-renowned Mayo Clinic's nutritional analysis report points out that grass-fed beef, in particular, has more lean protein than beef raised on feed, which is low in fat and calories, and even has nutritional properties that promote cardiovascular health, including more Omega-3 unsaturated fatty acids, linolenic acid, and more antioxidant vitamin E. For the majority of women who are trying to shape their body, due to the needs of their menstrual period, they should pay more attention to iron, a mineral necessary for blood production, during the weight loss period. The hemoiron contained in grass-fed beef is easier for the body to absorb than the non-hemoiron in other foods. Grass-fed beef is also rich in various vitamins and minerals, including B vitamins, potassium, magnesium, creatine, etc., which are all important nutrients that the body cannot lack.

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Tip 3: Meat part is also the key to choosing high-quality grass-fed beef

The proportion of fat and protein in beef varies depending on the part of the beef. Nutritionists recommend choosing beef tendon and beef elk near the hind leg for cooking. They are suitable for stewing, braising, stewing, and stir-frying, and are more affordable than other parts of the beef. In addition, grass-fed beef itself is actually sugar-free and low in fat. Therefore, for people who need to control blood sugar, this food with a low glycemic index is also a good protein choice.

References: Journal of Clinical Nutritional Medicine, Mayo Clinic

This article comes from: Mango Social Enterprise (Nutritionist Lin Yaen)

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