Readers who have read Sacido's Past will know that the main or even the only dominant factor of fat accumulation is that the total calories in the diet exceed your consumption demand. Therefore, according to the law of conservation of energy, this part of energy cannot be destroyed, but can only be converted into another form and finally stored in the body in the form of fat.
Among them, the way that high-carbon water and high-fat in food are transformed into fat in the body through the liver has been clear, so if all the excess calories come from protein, will they also be transformed into fat in the body?
Theoretically, there is the possibility of this passage.
Amino acids can be converted into fat.
The above picture shows the molecular formula of general amino acids. If you remove the red amino group on the left, you can use the remaining C to synthesize glucose, which can be converted into fat through the liver, acetyl coenzyme, and directly synthesize fat.
However, the amount of fat that protein can synthesize should be very small.
Carbohydrate, fat and protein decompose to supply our body with energy. In my previous tweet, I took the war as an example. Carbohydrate is the army, fat is the militia, and it can be pulled up quickly when needed. Protein is an ordinary person. Under normal circumstances, unless war is really unnecessary, people will not be dragged to the battlefield. Will you burn fat after 40 minutes of exercise?
In other words, the energy supply efficiency in protein is very low for many reasons, such as the thermal effect of protein. For example, when you consume a lot of protein, the protein synthesis rate in your body will also accelerate, such as the gluconeogenesis pathway is limited by the metabolic capacity of liver and kidney.
After that, even the remaining amino acids have to go through a long and tortuous process of fat synthesis to synthesize fat, so this ratio is small.
It is also for this reason that a high-protein diet is often used to lose weight and improve the diet of type II diabetes.
But it is unlikely.
In 20 12, Dr. Bray published a rigorous experiment in the famous medical journal JAMA. He put 25 adults under house arrest in the laboratory 10- 12 weeks, and randomly divided them into three groups, and provided them with 40% more food than they needed every day. The contents of protein in the diets of the three groups were 5% and 5% respectively.
A high-protein diet is unnecessary.
Generally speaking, protein is higher than 20% of the daily calorie intake. Even if it is a high-protein diet, although the high-protein diet has a significant effect on reducing fat and gaining muscle, at the same time, there is no evidence that the high-protein diet will damage the kidneys of healthy people. The damage of high protein to kidney, whether experimental or clinical, is mainly reflected in patients with kidney problems. For example, for patients with kidney disease, a high-protein diet will lead to increased renal blood flow and filtration rate, proteinuria, kidney calculi risk and high purine.
Although it is harmless to healthy people, a high-protein diet is not necessary for amateurs. According to Dr. Bray's research results, protein intake is between 15% and protein intake is between 25%, and there is no significant difference in lean body weight gain. Excessive protein can't be absorbed and utilized by your body. It just goes from the stomach to the kidney and then is excreted.
Therefore, the Dietary Guidelines for China Residents recommended that the daily intake of protein for adults should account for 65,438+05% of the total calories.
Even if you have exercise habits, Lao Yang thinks that 20% is enough.