Spring weight loss protein light diet increase basal metabolism

The blooming of pink cherry blossoms symbolizes the approaching of the cool and warm spring. Many beauty-conscious women have started detoxification and weight loss, hoping to get rid of the fat and toxins accumulated in the winter in a short period of time. However, nutritionists remind us that the spring weather is changeable, with sudden changes from warm to cold. In addition to exercise to start the body's engine, weight loss must also adhere to the principle of a balanced diet. Intake of 3 to 8 servings of protein a day can increase basal metabolism and consume more calories.

Bibimbap is brown rice with protein-rich chicken breast and fresh vegetables, which can meet the nutritional needs for weight loss. (Photo provided by nutritionist Hou Wenyi)

Indispensable! Protein triggers weight loss hormones

Hou Wenyi, director of the nutrition department of St. Martin's Hospital, said that in addition to limiting the intake of fat and carbohydrates, balanced nutrition is still very important in the process of weight loss. Supplementing an appropriate amount of protein every day can not only enhance basal metabolism and regulate physiological functions, but foreign research reports also show that protein can trigger weight loss hormones, making it an indispensable nutrient for weight loss.

Some people may have tried the "low-protein diet weight loss method", which can show rapid weight loss results in a short period of time, but often leads to unbalanced nutrition, a decline in mental and physical strength, and atrophy of many body tissues formed by protein structures. It is common to see atrophy of the pectoralis major muscles under the breasts and the mammary tissue in the breasts, causing the breasts to become flat and inelastic.

Protein weight loss method is limited to 8 servings per day

Nutritionist Hou Wenyi reminds that a weight loss diet still needs to pay attention to the nutritional balance of the five major food groups. The recommended daily intake of protein is 3 to 8 servings, which can be obtained from milk, meat, tofu, and eggs. This is to avoid losing weight while also losing other parts of the body that should not be lost.

Sample recipe: Steamed sea bass. (Photo provided by nutritionist Hou Wenyi)

It is important to note that the daily protein intake should not exceed 8 servings, so as not to increase the metabolic burden on the kidneys and cause symptoms of high uric acid, urea and protein. A source of protein, such as 1 egg, half a box of tofu, 1 liang of meat or fish (1 liang is about the size of your index and ring fingers put together, and the thickness of your little finger). However, when consuming meat, it is recommended to give priority to low-fat white meat. Red meat is high in cholesterol and saturated fatty acids, so the amount should be reduced appropriately.

[Recommended recipe 1: Stone pot bibimbap]

• Ingredients: 125 grams of brown rice, 20 grams of purple cabbage, 20 grams of pea sprouts, 15 grams of fungus, 20 grams of bell pepper, 30 grams of chicken breast, 8 grams of pine nuts, and 5 grams of olive oil.

• practice:

  1. Boil the chicken breast in water, tear into strips and set aside.

  2. Wash all vegetable ingredients, cut into thin strips and set aside.

  3. Fry the shredded vegetables over medium-low heat until cooked, add them to the brown rice, sprinkle with pine nuts and serve.

• Note: This is the serving size for one person, which contains 337 calories, 12.4 grams of protein, 7.5 grams of fat, and 55 grams of carbohydrates. You can have fruit or high-protein vegetable soup after the meal. Depending on your personal activity level and work style, the calorie intake of each meal should be controlled at around 500 to 600 calories.

[Recommended recipe 2: Steamed sea bass]

• Ingredients: 100 grams of sea bass, onion, ginger, salt, soy sauce.

• practice:

  1. Wash the sea bass, apply a little salt and soy sauce, and place it on a plate.

  2. Place some green onions and ginger on the plate.

  3. Steam in electric cooker until cooked.

• Note: This is a single serving, containing 88.3 calories, 17.7 grams of protein, 1.5 grams of fat, and 1 gram of carbohydrates. It can only be used as a source of protein. It is recommended that you still consume appropriate amounts of staple starch and high-fiber fruits and vegetables at each meal.

★《Shorten the weight loss period》Pre-meal massage to reduce fat and control appetite