Losing weight means losing excess fat. But many people find that in the process of losing fat, muscles are also decreasing. The reason is: lack of protein.

In the state of insufficient calories, if protein's intake is not enough, then muscles will be easily lost-losing weight without increasing the proportion of body components is a failure, and dieters will never get a shock with low sebum. In the process of gaining muscle, in the state of excess calories, if protein's intake is not enough, then a small part of the weight gain is muscle, and most of it is fat. Therefore, if you want to lose fat without losing muscle, and want six-pack abdominal muscles and mermaid line, the key is to take enough protein.

The extended data "Reference Intake of Dietary Nutrients for China Residents" clearly points out that adult males need to consume about 75g of protein and adult females need to consume about 65g of protein every day. Chen Wei, deputy director of the Department of Parenteral and Enteral Nutrition of Peking Union Medical College Hospital, pointed out that protein can't synthesize itself in the body, so food is the main source of adequate protein. Meat is one of the main sources of animal protein. Beef, chicken and mutton are rich in protein.

During the period of losing weight, the daily diet can be added in moderation, but the cooking method should be based on cooking and less frying. Soybean, green beans, black beans and other legumes are rich in protein, among which soybean has the highest nutritional value. Eggs contain protein 1 1%- 14%, which is an important source of high-quality protein. Eating more eggs, duck eggs and quail eggs, especially the protein part, is very helpful to supplement protein.

Because the structure of protein in milk is different, protein in milk can be fully digested and absorbed by human body, while protein in meat can only be digested and absorbed by 1/2 to 2/3, and it is difficult to be digested and absorbed because of its complex structure. Besides taking a certain amount of protein from daily diet, eating whey protein powder can also achieve the same effect.

References:

People's Daily Online-protein is the key to losing weight without losing muscles.