What quality protein food should I eat to lose weight? What are the high-quality protein foods? They are fish, shrimp, seafood, beef, chicken breast, bean products, eggs, milk and so on. Eating more protein during weight loss will help to supplement the nutrients needed by the human body, increase the burning rate of fat and gain muscle. Be sure to eat during weight loss.
In addition, some plant foods are also rich in protein, for example, beans and miscellaneous beans are rich in high-quality protein.
Although high-quality protein food needs to be supplemented, other foods should also be balanced. You can't just eat diet food, staple food, vegetables, etc. At the same time, cooperate with exercise to achieve the effect of healthy weight loss without rebound.
What needs to be said is that the meat we usually talk about is actually stored by protein and fat. Although fish egg milk is rich in high-quality protein, it also contains different proportions of fat. Then when we choose food during weight loss, we should try to choose the kind with low fat content. Therefore, the recommended foods are usually skim milk, eggs, chicken breast, lean pork and beef, and bean products (soybean milk, tofu and bean skin).
What to eat to lose weight in protein? Eggs and skim milk. A 250ml carton of skim milk contains 7.5g of protein. At the same time, because the fat is removed, the calorie is very low, which is especially suitable for people who lose weight. An egg of about 50 grams also contains about 7.5 grams of protein. An egg and a box of skim milk can meet the human demand for protein more than 1/4.
Soymilk can also be used instead of eggs and soymilk in diet meals, but it should be noted that the calcium content of soymilk is far less than that of milk. If you use soybean milk instead of milk, you should pay attention to calcium supplementation.
Meat and milk can be fried into sandwiches with a piece of beef or peeled chicken sandwiched in bread slices. A box of skim milk or soybean milk can provide enough high-quality protein.
How to supplement weight loss protein? There should be reasonable calorie supplement during weight loss. 30 kilocalories per kilogram of body weight, up to 30 kilocalories, can also be calculated with the target weight.
It is suggested that at least 30% of protein for weight loss should come from meat, fish, eggs and other foods, and it can also be supplemented by nutritional sports foods such as whey protein powder.
It is recommended to eat 4-6 meals during weight loss. After training, protein, such as whey protein powder, can be supplemented quickly. Leftover meals can be supplemented with foods that are slowly absorbed, such as meat and eggs.