Eat the right protein to lose weight and build a lean body

Weight loss is an undefeated topic, but many people are "defeated" on the road to weight loss because of wrong approaches! Some people take drastic measures such as dieting or even fasting; others use a single food method of eating only fruits and vegetables, or only meat to lose weight, but their weight fluctuates and they ultimately fail to lose weight. The key problem is that you eat the wrong food. In fact, you can crack the code of weight loss through a little trick, that is, eating the right protein will make weight loss easier to succeed!

The most important nutrient for weight control is protein

In fact, during weight control, the nutrient most needed by the body is protein, because the most important goal of weight loss is to reduce fat, increase muscle, and then increase the body's basal metabolic rate to create a physique that is easy to lose weight. Even if your body is not moving, it is still burning calories. Protein is a nutrient source that helps repair muscle tissue and increase fat burning rate.

Eat the right protein to increase your basal metabolic rate and build a lean body

Protein is the most important substance in the human body and is the basis of cells. About 16% to 20% of the human body is composed of protein, which is responsible for major physiological functions. Once there is insufficient protein in the body, it will cause the loss of lean body tissue, and the metabolic rate will decrease, which is not conducive to weight loss. Therefore, eating the right protein can help you lose weight. In addition to helping increase your basal metabolic rate, it can also create a physique that is easy to lose weight.

When taking in protein, you should pay attention to the order of food and choose high-quality protein. Many people eat protein incorrectly, thinking that they should eat beef, pork and other proteins first. In fact, as early as 2011, the Ministry of Health and Welfare released a new version of the "Daily Dietary Guidelines", which clearly pointed out that "beans, fish, meat, and eggs" are the recommended priority order for protein intake, and the recommended order of protein is to give priority to beans, which are plant-based protein.

Supplement more high-quality plant protein and soy products first

In addition to allowing the body to maintain normal functions and metabolic rate, consuming high-quality protein foods can also increase satiety and make it less likely to feel hungry. This can help avoid excessive calorie intake and fat absorption, which can naturally make weight loss smoother.

According to the national dietary guidelines, the daily intake of meat, fish, beans, and eggs is 3 to 8 servings, and the daily intake of dairy products is 1.5 to 2 cups. Based on this, the intake can be increased or decreased according to personal weight and calorie needs. As for plant protein, common soybeans, soy milk, edamame, roasted bran, tofu, and dried tofu are all good foods.

Bean protein, which is a plant-based food, contains less saturated fat and cholesterol found in animal foods such as fish, meat, and eggs. Compared with meat foods, it has lower calories and fat content and is less likely to cause extra burden on the human body.

Drinking high-fiber soy milk to take in high-quality protein and dietary fiber can increase satiety

If you are unable to consume enough high-quality protein on a regular basis, drinking soy milk is actually a good alternative. Especially for those who are trying to lose weight, it is recommended to consume high-fiber, sugar-free soy milk, which is not only low in calories, but also rich in soy isoflavones, soy lecithin, soy protein, and a large amount of dietary fiber. In addition to the above-mentioned benefits of soybeans, the dietary fiber in them can increase satiety, control appetite, and even help eliminate edema, which is beneficial for losing weight.