3 great weight loss secrets! Burn 35% more calories

Studies have shown that protein is equivalent to a fat burner. Proper protein supplementation can help people burn 35% more calories during digestion, thereby achieving the magical effect of weight loss.

4 magical effects of protein to reduce edema and help lose weight

1. Protein helps the body excrete salt and water, eliminates edema and prevents swelling.

2. Protein takes longer to digest, so you are less likely to feel hungry and avoid developing a snacking habit.

3. Protein will inhibit the secretion of hormones that promote fat absorption and avoid the formation of excess fat.

4. No matter how much protein you eat, it will not be converted into heat energy that cannot be eliminated and stored in the body, and 30% of it will be consumed due to the increase in body temperature.

It is advisable to supplement protein in moderation and choose high-quality protein

Although protein has such a good effect on weight loss and slimming, and is an important nutrient that is indispensable to the human body, it cannot be consumed without moderation. Excessive protein intake can lead to the loss of electrolytes and minerals, cause heart arrhythmia, and increase the burden on the liver.

When we eat too much carbohydrates, the body will automatically store them as glycogen or fat, but protein is not easy to be stored. Therefore, if we eat too much high-protein, after the body digests and absorbs it, it will turn into urea and be excreted by the kidneys. This will cause a burden on the liver and kidneys and make it more likely to cause obesity.

Consuming too much bad protein, especially low-quality protein that has been cooked through high-temperature grilling, frying, or pan-frying, can easily form carcinogens. If the animal fat and cholesterol are oxidized, leading to an increase in bad cholesterol, it will also increase the risk of heart disease and stroke. Therefore, we should consume appropriate high-quality protein.

What exactly is considered high-quality protein? High-quality protein contains complete essential amino acids, has a high digestibility, and is easily absorbed by the human body. High-quality protein can increase the feeling of fullness, and protein is slowly digested in the stomach, so it stays in the stomach longer, which can prolong the feeling of fullness and relatively reduce protein intake.

Tips for eating protein

Tip 1:

High-quality protein contains complete essential amino acids, has a high digestibility, and is easily absorbed by the human body. Among everyday foods, eggs have the closest amino acid ratio to that of the human body, and meat protein is second.

You might as well stop eating animal protein for a while starting today; or you can reduce the amount by only consuming it 1 to 2 days a week, and choose high-quality meat protein, with fish as the first choice, followed by white meat, and finally red meat. You can achieve balance by following a vegetarian diet, but remember to add an extra egg and cereals to complement the amino acid ratio and ensure more complete protein absorption.

Tip 2: High-quality protein + vegetables containing B complex for added effect

The metabolism of high-quality protein requires the participation of a large number of vitamins, especially vitamin B6 and B group. Therefore, when eating protein, you should supplement more vegetables containing B group to make protein metabolism normal, prevent vitamin deficiency problems, and the increased fiber can also help bowel movements.

Tip 3: Daily intake of 40 to 60 grams is the healthiest

A person's daily protein intake is approximately between 40 grams and 60 grams (about the size of the palm of your hand). In addition, you should be careful about the possibility of cancer when eating barbecued meat. In addition to eating less, you should also take a lot of vitamin C at the same time.

Tip 4: Steaming and cold dressing are the most appropriate

Salad and steaming are the two best ways to cook protein foods. Eating cold dishes can preserve the nutrition of food, make it taste fresh and have high absorption efficiency. Steaming food not only retains the nutritional value of food completely within the food, making it less likely to be destroyed, but also contains less fat and can promote weight loss.

Proper protein supplementation will help you lose weight! Eat this way for breakfast, lunch and dinner

Breakfast: Eat more protein

After a night's sleep, in order to lay the foundation for the day's calorie consumption, you can consume more protein so that the body can quickly absorb enough energy. Low-fat milk, fried eggs and bread are all good choices.

Lunch: protein, starch, vegetables and fruits in a ratio of 3:2:1

You need to continue replenishing energy at noon with a ratio of 3 parts protein, 2 parts starch, and 1 part fruit. The portion is sufficient without being burdensome. Fish, vegetables and rice can be eaten safely at noon.

Dinner: Eat more fiber

Metabolism slows down at night, so the ratio of fruits and vegetables should be the same as starch, so that digestion and absorption at night will not be hindered. Whole grains are rich in fiber and starch, making them the first choice for nighttime staple food. Brown rice, protein, soy products, and green vegetables are all good partners for dinner.

Post-exercise: Protein

Do not eat high-protein foods immediately after exercise. Rest for 1 hour until the body's absorption of calories slows down and then replenish protein so that the pink muscles will be stable. Low-fat milk and boiled eggs are good choices for replenishing energy after exercise.

Source: 39 Health Network www.39.net

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