Eat the right protein to lose weight more smoothly

Many people go on a diet to lose weight, eating only small amounts or a single type of food. Some people are inspired by celebrities' propaganda about the weight loss effects of vegetarianism and become a vegetarian in order to lose weight. However, these two weight loss methods are not only ineffective without the guidance of professionals, but also easily endanger your health. Especially when protein intake is insufficient, it is more likely to lead to the loss of lean body tissue and a decrease in metabolic rate, making weight loss more difficult.

When protein intake is insufficient, it is more likely to lead to the loss of lean body tissue and a decrease in metabolic rate, making weight loss more difficult.

Nutritionist Yang Shangwen pointed out that 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 made up of protein, which is responsible for major physiological functions. Therefore, even when losing weight, you should never choose not to eat protein foods just to reduce calorie intake. In addition to affecting the normal functions of the body, too little protein intake can also easily lead to the loss of lean body tissue and a decrease in metabolic rate, making weight loss more difficult.

During weight loss, protein should be consumed in moderation, with meat, seafood, eggs, soy products and dairy products as the main sources. According to the national dietary indicators, 3-8 servings of meat, fish, beans and eggs and 1.5-2 cups of dairy products should be consumed daily. Based on this, the amount can be increased or decreased appropriately according to personal weight and calorie needs. To choose protein foods that are more suitable for weight loss, you can refer to the following options:

Meat selection

Meat is the main source of protein for many people. Common meats include poultry or livestock such as chicken, duck, goose, pig, sheep, and cattle. When choosing meat during weight loss, you should pay attention to the following three points:

High-fat meats that people who are losing weight should avoid include pork trotters, pork belly, pork belly, beef brisket, and pork intestines.

1. Color: Red meat contains more saturated fat and cholesterol than white meat. Therefore, those who want to lose weight should choose more white meat and less red meat, that is, the proportion of poultry (chicken, duck and goose) should be greater than that of livestock (cattle, sheep and pigs).

2. Part: Different parts of meat contain different amounts of fat. For example, pork tenderloin is a high-fat meat, with one portion containing more than 10 grams of fat. However, pork tenderloin, a low-fat meat, contains less than 3 grams of fat per portion. The same amount of pork may have a calorie difference of more than 60 calories depending on the part, so you need to be careful when choosing. Common low-fat meats to choose from include: chicken tenderloin, chicken breast, chicken legs, pork tenderloin, etc.; high-fat meats to avoid include pork trotter, pork belly, pork belly, beef brisket, pork intestines, etc.

3. Avoid processed meat products: Over-processed meat products will increase the calorie and fat content in food, so those who want to lose weight should avoid them, such as meat floss, meatballs, sausages, ham, bacon, hot dogs and other processed products.

Seafood selection

Most seafood, such as fish, shellfish, shrimp, oysters, sea cucumbers, octopus, and squid, are white meat and high-quality protein foods. The following points should be noted:

The belly of fish contains more fat. For example, transparent oily parts can be seen in the belly of milkfish. This is a food that people who want to lose weight should avoid.

1. Part: The belly of fish contains more fat. For example, transparent oil can be seen in the belly of milkfish. Shrimp heads, crab paste and crab roe also contain high cholesterol, which are foods that people who want to lose weight should avoid.

2. Avoid processed products: Like processed meat products, those containing high calories or fat, such as fish balls, squid balls, fish floss, etc. should be avoided.

Other low-fat seafood options include: general fish, squid, octopus, white sea cucumber, grass shrimp, oysters, and clams. It should be noted that saury is high in fat and is not suitable for people who are trying to lose weight.

Choice of soy products

Soybeans are the main source of protein for vegetarians and do not contain cholesterol, making them suitable for people who are losing weight to replace part of the meat. The various types of soy products made from soybeans have different calories due to different processing methods. Just avoid choosing soy products that have been fried. Common soybeans, edamame, soy milk, sausage, roasted gluten, tofu, and dried tofu are all foods you can choose.

Eggs are the most common and easily available source of protein. They are rich in various amino acids and are the highest quality protein. The only thing to note is that the egg yolk has a high cholesterol content and should be avoided.

Egg selection

Eggs are the most common and easily available source of protein. They are rich in various amino acids and are the highest quality protein. The only thing to note is that the egg yolk has a high cholesterol content and should be avoided.

Choice of milk

General milk powder, cow's milk or cheese are divided into full-fat, low-fat and skimmed (zero fat) according to different fat content. Those who want to lose weight should choose skimmed or low-fat to reduce fat intake.

Obesity specialist Dr. He Xinwei reminds that people who want to lose weight should choose an appropriate amount of high-quality protein foods with low fat content. In addition to allowing the body to maintain normal functions and metabolic rate, it can also increase satiety and reduce hunger, avoid excessive calorie or fat absorption, and make weight loss smoother.