Lai Ya-Yen reveals: Eat protein first in the morning to lose weight

Celebrity weight loss is a hot topic. Actress Lai Ya-Yen, who always maintains a slim figure in front of the camera, recently announced that the secret to maintaining her figure is to eat protein first in breakfast, and then drink energy soup or black coffee. However, nutritionists say that unless there is a one-hour interval between meals, which type of food is eaten first will not have much impact on the overall weight loss. The key is to have a balanced diet and calorie control.

Lai Ya-Yen reveals her secret to losing weight: Eat protein first for breakfast

It is understood that Lai Ya-yen's "breakfast weight loss method" adopts the "protein first model". The first bite must be protein food, including chicken breast, pork slices or boiled eggs, followed by energy soup or black coffee. She believes that if you eat starchy food as the first bite of breakfast, your blood sugar will rise quickly and you will feel drowsy soon. In addition to diet, running and playing squash are also ways for her to maintain her figure.

Nutritionist: The stomach digests all kinds of food

Can eating food in order by category really help people lose weight faster? Hou Wenyi, director of the nutrition department of St. Martin's Hospital, said that it takes about an hour for food to enter the esophagus after chewing, slowly go down to the stomach, and be digested and absorbed before the stomach is emptied. Unless the interval between each type of food is more than 1 hour, whether it is protein, energy soup or starchy food, they will be churned and mixed in the stomach after being eaten one after another, and finally be sent to the intestines together.

As for the part where food stimulates the increase in blood sugar, the stomach's main function is digestion, and the absorption effect is not as obvious as that of the intestines. These foods that are eaten and mixed in the stomach are slowly sent to the intestines and hydrolyzed into monosaccharides such as glucose that can be quickly absorbed by the human body by disaccharide enzymes such as sucrose, maltose or lactose. This is when blood sugar levels rise. In other words, the idea that the first bite of starch can cause blood sugar to rise and make you drowsy is quite inappropriate.

Protein replaces starch, kidney function may be abnormal

Nutritionist Hou Wenyi said that although she could not know the ingredients of the energy soup that Lai Ya-yen drank, if analyzed based on common added vegetables, fruits, nuts and other natural foods, and combined with the protein diet and the fact that the portion size may not be large, the total calorie intake of a breakfast should not exceed 400 calories, which is far below the standard of at least 500 calories per meal for adult women. What's more, a tall figure like Lai Ya-yen may need to consume up to 600 calories per meal (calculated based on 1,800 calories a day, divided into three meals).

It is worth noting that starch and calories can provide energy for the body. If the total calorie intake is insufficient, and the intake of starchy foods is reduced and replaced with protein foods, nutritional imbalance may occur, and uric acid and urea nitrogen may increase, which can easily affect kidney function.

3 keys to healthy weight loss: balanced diet + adequate calories + natural ingredients

Nutritionist Hou Wenyi said that the side effect of eating natural foods, a balanced diet and sufficient total calorie intake is "thinness", which shows that everyone who wants to control their weight should calculate the total calories needed for their daily diet, distribute them evenly among the three meals, and consume a balanced amount of the six major nutrients in each meal. If you do not get enough calories at the main meal, you should make up for it at snack time and chew slowly so that the nutrients can be fully digested and absorbed by the gastrointestinal tract, maintaining a good metabolism and weight loss function.

In addition, it is recommended to mix and consume the six major food categories in order to enhance the synergistic effect between different nutrients. For example, vitamin C can promote the absorption of iron, and they need to be consumed together to play a complementary role.

【Total daily calorie intake recommended】

★Ideal weight formula: Ideal weight (kg) = Ideal BMI 22 X (height in meters)²

★Daily calorie formula:

1. For those who are more sedentary at work on weekdays: ideal body weight (kg) x 30 calories = total calories required.

2. For those who are more active at work: ideal body weight (kg) x 35 calories = total calories required.

3. For workers who engage in heavy work such as carrying: ideal body weight (kg) x 40 calories = total calories required.

4. Athletes: Ideal body weight (kg) x 40 to 50 calories = total calories required.

For example, a female student who works in a clerical position and is 160 cm tall should consume 22 X (1.6)² X 30 = 1989.6 calories per day, evenly distributed among three meals, with each meal requiring 563.2 calories.