To lose weight, you must build muscle strength first! Don’t forget protein in your diet

Suzy, known as Korea's "national first love", not only has a sweet face but also a well-proportioned figure that is envied by everyone! During the recording of the program, she personally demonstrated the penguin exercise which helps to eliminate arm fat and strengthen arm muscle lines. However, nutritionists remind you that if you want to lose weight successfully and keep your skin from sagging, in addition to moderate exercise, it is also very important to consume enough high-quality protein!

Suzy, known as Korea's "national first love", not only has a sweet face but also a well-proportioned figure that is envied by everyone! (Photo/taken from Bae Suzy (skuukzky) Instagram)

Nutritionist Wang Zinan said that protein is not only an indispensable nutrient for maintaining human physiological functions and forming cell tissues, but it is also indispensable for friends who are implementing a weight loss plan. Once protein intake is insufficient, it will not only lead to a large loss of lean body tissue and a rapid drop in metabolic rate, but it is also likely to make weight loss more difficult, thus falling into a weight loss stagnation period.

How to take protein? 5 servings a day is just right

However, how much protein intake is needed in daily diet to meet the daily needs of the human body? Nutritionist Wang Zinan further explained that for the average adult, regardless of height, weight, age, etc., based on a daily calorie intake of around 1500 to 1800 calories during the weight loss process, the daily protein intake should not be less than 5 servings (each serving is about the size of 3 fingers put together).

In addition to moderate intake, if you want the protein you eat to be effectively absorbed and used by the human body and avoid consuming excess calories and fat, you should be more careful in choosing protein sources and try to choose foods that contain higher-quality "high physiological value protein", that is, foods that contain a variety of essential amino acids needed by the human body.

Friends who want to lose weight should avoid eating smoked, pickled and processed meats such as sausages, bacon and meat floss.

How to choose "high physiological value protein"? Nutritionist's secrets

What are the ingredients that contain "high physiological value protein"? How should ordinary people choose in their daily diet? Nutritionist Wang Zinan provides the following selection references based on the different sources of meat, fish, beans and eggs:

meat:

Meat ingredients and processed products are often an important source of daily protein for most people. However, for those who want to lose weight, this type of protein source requires special caution and attention. In addition to avoiding smoked, pickled and processed meats such as sausages, bacon, and meat floss, you should also keep in mind the selection principles that poultry is better than livestock (red meat is better than white meat), and that the loin and shoulder blade are better than the leg, and purchase and eat them.

Seafood:

For seafood ingredients, you should avoid or reduce the intake of processed foods such as fish balls, fish paste, squid balls, as well as high-calorie parts such as fish belly, shrimp head, and crab paste; it is better to choose low-fat ingredients such as fish back meat, oysters, clams, squid, and white shrimp.

Legumes:

As for bean ingredients, it is recommended to avoid foods that have complicated processing procedures and are often fried, such as tofu skin, tofu buns, and fried tofu; it is more appropriate to choose products such as dried tofu, soy milk, tofu, or to eat the beans directly.

The yolk contains higher levels of fat and cholesterol, so it is not recommended for people who are trying to lose weight.

Eggs:

Eggs, which are rich in various essential amino acids for the human body and are easily available, are also a good way for people who want to lose weight to take in high-quality protein. However, it should be noted that the egg yolk has a high content of fat and cholesterol, so it is not recommended for people who are losing weight. You should also pay more attention to the cooking and serving methods, and choose boiled eggs, tea eggs, and steamed eggs by steaming or boiling whenever possible. It is a good choice to avoid scrambled eggs, omelette eggs, and smoked eggs that are high in sodium and oil.

[Nutritionist's Tips]:

However, nutritionist Wang Zinan also reminded that healthy weight loss should be gradual, and it is recommended to reduce weight by 0.5 to 1 kg every week, and it is advisable not to lose more than 5 kg in a month. This method can not only reduce the burden on the body, but also reduce the chance of gaining weight again and reduce the incidence of common problems such as loose skin and orange peel after weight loss.