Don’t eat the wrong foods when losing weight, protein is a good helper! Nutritionists teach how to eat protein correctly to increase satiety and reduce appetite

Many people still eat cold noodles, bread, etc. as a meal, thinking that the calories are low and can help lose weight, but eating like this not only makes you hungry but is also unhealthy! (I often lost weight this way in high school...) Although total calorie control is important, the ratio between the three major nutrients (protein, carbohydrates, and fat) is even more important. Soy products, fish, meat, eggs, and dairy products are the main sources of protein! (Vegetables and staple foods are provided in small portions)

To lose weight, you must eat protein wisely

Some people worry that eating too much protein may cause kidney disease! But in fact, most young people who eat out nowadays do not consume enough protein. However, "protein" plays an extremely important role whether it is weight loss or in the diet of athletes. (So ​​I have to think about how to pair my protein every day!)

Carbohydrates are the main source of food energy for humans. Everyone will pay attention to "don't eat too much oil!" But have you ever paid attention to "insufficient protein intake?" Instead, you are taking too much "carbohydrates?" "Too much carbohydrates" will be converted into "fat" in the body! So please follow my lead and do this:

First / Increase protein intake in your life

Importance of protein:

1. Studies have shown that eating high-protein snacks or breakfast can make you feel fuller and reduce your appetite throughout the day.

2. Compared with carbohydrates and fats, protein is less likely to be converted into body fat.

Thermic effect of food:

After eating food, the body needs to consume extra calories in the process of digesting and absorbing food. This process is called the thermogenic effect of food. The thermogenic effect of "protein" food is higher than that of carbohydrates and fats.

3. Staple foods also contain protein (about 2g of protein for every 70 calories). Compared to soy products, fish, meat, eggs and dairy products (about 7 to 8g of protein for every 75 calories; higher protein density), if you want to get enough protein by eating staple foods, the calories will definitely exceed the limit!

4. Build and repair muscle tissue---->Suitable for: men and women who do weight training and want to have muscle lines, lose weight and reduce fat.

Studies have shown that eating high-protein snacks or breakfast can make you feel fuller and reduce your appetite throughout the day.

Second: Reduce your intake of carbohydrates in life

Common carbohydrates:

Steamed buns, toast, rice balls, radish cakes, sandwiches, bread, fried rice, fried noodles, pot noodles, noodle soup, and cold noodles.

Hidden version:

Cake, pearls (tapioca pearls), scallion pancakes, red beans, mung beans, flower beans, pea kernels, rice balls, glutinous rice balls, dumpling skins, cake, tempura, corn (corn shoots are vegetables), sesame cakes, fried dough sticks, potatoes, sweet potatoes, yam, taro, lotus root, and pumpkin.

Note: Carbohydrates are the most readily available, but be careful when choosing and don’t overeat!

Eat-out people, look here! There is a set of high-quality protein selection

Now that you understand the above concepts, I will teach you some tips on choosing protein when eating out:

breakfast:

Unsweetened soy milk (260cc contains 8g protein), low-fat milk (240cc contains 7g protein), and eggs.

Lunch:

For the buffet, you can choose 1 main dish (fish or meat) + 1 soybean product (tofu, dried tofu) or egg + 2 kinds of vegetables. For the stir-fry restaurant, side dishes include preserved egg tofu, braised egg, kelp, rice noodle sausage, etc.

dinner:

Braised food, salted chicken, barbecue, you can order compartment meat, chicken, dried soybeans, frozen tofu, etc. (do not order processed products, such as fish dumplings, which contain more fat)

Note:

If you are worried about consuming too much fat, sodium (cooking problem), carcinogens, etc. when eating protein foods, the simplest way is to eat "vegetables", which can help combine and excrete them out of the body!

If you are worried about consuming too much fat, sodium (cooking problem), carcinogens, etc. when eating protein foods, the simplest way is to eat "vegetables", which can help combine and excrete them out of the body!

The easiest and cheapest way to get protein is through eggs! Are you still worried about eating too many egg yolks and getting too high in cholesterol? In 2015, the latest U.S. dietary guidelines were released, removing the cholesterol upper limit because studies found that dietary cholesterol did not significantly increase blood cholesterol in healthy adults. So don’t worry, it’s okay to eat 1 egg a day!

Attention those who are trying to lose weight! Three meals a day is not good

The following are the three meals that are not good in life ---

Breakfast: Thick chocolate toast + coffee (only about 7 grams of protein).

Lunch: Shredded Pork Fried Rice (only about 20 grams of protein; because it contains eggs, the protein is sufficient).

Dinner: Pot-roasted noodles (only about 15g of protein).

Note: In this example, the total protein for the whole day is about 45g. If the protein intake is less than that, it is recommended to eat 60 to 90g a day (please refer to the following suggestions for the correct calculation).

Actual recommended amount conversion:

1. According to the Dietary Reference Intakes (DRIs) for Chinese people, the recommended daily protein intake for an average adult is about 0.9-1g/kg of body weight; for an average adult weighing 60 kg, the recommended protein intake is 54 to 60g/day.

2. According to the Department of Health's daily dietary guidelines, it is recommended that adults consume 15% of their total calories per day in protein; based on a 60 kg adult, this is approximately 1,800 calories, and the recommended protein intake is 68 g/day (those who are trying to lose weight can even increase this to 20% of their total calories in protein = 90 g/day).

3. The recommended protein intake for weight trainers is about 1.5g/kg body weight; for a 60kg weight trainer, the recommended protein intake is 90g/day.