A must-eat to control your appetite! Protein is recommended for weight loss

Most people will inevitably have a lot of social engagements during the Chinese New Year. Even if they don’t have big meals every day, they will still receive many food gift boxes from relatives and friends. If you are not careful, it is easy to let your weight go out of control. Don’t you know how to control your weight by dieting? Why not learn how to control your appetite by choosing protein?

According to a study by the Department of Nutrition at the University of Missouri, eating only protein foods such as meat, eggs, and milk at each meal can effectively stimulate gastric acid secretion, delay the time of gastrointestinal "emptying", make the intestines feel full, and achieve the effect of stabilizing appetite. Moreover, in the case of almost no starch, an adult can lose about 7 kilograms in 2 months. It can be seen that protein intake can not only suppress appetite, but also achieve the effect of rapid weight loss.

Four major sources of protein: eggs, milk, soybeans, meat and seafood

The sources of protein are very wide, which can be divided into complete protein: containing all essential amino acids, such as fish, milk, eggs, and soybeans; some incomplete protein: containing some essential amino acids but cannot provide normal growth and development, such as cereals; incomplete protein: not only cannot sustain life, but also cannot provide normal growth and development. This type of protein has a function similar to carbohydrates and can only provide energy or be converted into fat for storage. For example: corn, shark fins, and animal glue.

The following four foods can help the human body absorb excellent sources of complete protein:

A. Eggs

You can get protein directly from eggs. The egg white is high in protein and low in carbohydrates, which is very helpful for weight loss. However, the egg yolk contains carbohydrates and fat, which will increase the cholesterol in the blood, so remember to consume it in small amounts. When consuming eggs during weight loss, just control the ratio of egg white to egg yolk at 3:1.

B. Dairy products

Milk contains protein and is rich in calcium, which helps to increase the calcium concentration in the blood and makes it easier to block the accumulation of fat in the body. It can be seen that milk can supplement protein and is also the best drink for weight loss. However, it is best to choose low-fat fresh milk to avoid unconsciously drinking too many calories. If you are lactose intolerant, you can eat low-fat yogurt instead, which has similar nutrients to milk.

C. Plants

Soybeans can be made into soy milk and tofu, which is the best plant protein. Because they are rich in dietary fiber, they can easily make people feel full and are a highly recommended weight loss food. Among plant proteins, soy protein is the most nutritious. Soybeans contain 35% protein and are easily absorbed by the human body. Therefore, soy protein has always been the main source of protein for vegetarians. In addition to soybeans, almonds are also very good plant protein.

D. Meat and seafood

• Beef is a high-protein food, containing about 20 grams of protein per 100 grams. However, the fat content of different parts of beef varies greatly. People who want to lose weight must choose carefully. Tenderloin (commonly known as fillet steak) has lower calories than other parts and is suitable for weight loss. Additionally, grass-fed beef has lower fat content than grain-fed beef.

• Chicken breast is the leanest source of protein. In addition to providing a large amount of protein, more importantly, it is low in fat and contains no carbohydrates. Many artists who want to exercise will choose blanched chicken breast as their staple food during their weight loss period. In addition, duck meat, which is low in calories, is the best choice after chicken breast in terms of protein intake.

• Among seafood, tuna, salmon, squid, abalone and shrimp are also rich in protein, but we must be aware that large fish like tuna eat small fish for survival, which causes bioaccumulation and is more likely to be contaminated by heavy metals. Squid also has a high cholesterol content, so it is best not to consume it in excess.

The above four types of food are all rich in high-quality protein. Eating a healthy high-protein meal can indeed control appetite and achieve the desired weight loss effect. However, if you neglect to take other foods, beware of the health risks of nutritional imbalance, especially insufficient intake of nutrients such as sugars and carbohydrates, which can easily cause metabolic abnormalities, slow brain thinking, and easy dehydration of the body. In severe cases, it can even affect liver and kidney function, so you must be careful.