It is not surprising that Gu Zhongyi (director of China Beijing Dietitians Association) loves high protein and loses weight. When it comes to losing weight, 100 people will have 100 kinds of experiences. Although reducing calorie intake and increasing exercise is always the only way, how to arrange diet more happily and effectively has always been the pursuit of countless beauty lovers and researchers. Considering various factors, a high-protein diet seems to be an ideal scheme. Protein is an important material foundation of life. As early as the beginning of the19th century, Dutch scientists discovered that there was a substance necessary for life in animals and plants, which further explained why human beings could not survive only by eating sugar for a long time, but also ate bread. Now, people already know that bread actually contains 10% protein, which is the source of chewy taste and fluffy structure. But at that time, people could only use the word "Proteios" to describe this substance, which means primary and the most important. Proper amount of protein can satisfy the human body to realize various physiological functions. Muscle strength, immunity and the health of hair, nails and skin are closely related to protein. How many protein does the human body need every day? A simple algorithm is to subtract 105 from your height (cm), and the value is your ideal weight (kg), and the ideal weight is multiplied by 0.8? 1.2 is the appropriate daily intake in protein. It is equivalent to eating an egg every day, 150g of fish, shrimp, livestock and poultry meat and 50g of bean products, and taking the ideal weight multiplied by the protein content above 1.5 can be regarded as a high-protein diet. The appropriate recommended amount is to recommend ordinary people to eat for a long time, while high protein is to meet special needs, such as losing weight. Editor's recommendation: If you want to lose weight, you must learn protein's diet. Three keys make you lose weight all your life. The biggest advantage of a high-protein diet is that it helps to lose weight. After eating, our digestion, absorption and metabolism activities will be enhanced, and this process will produce more calorie consumption. Studies have found that the increased heat dissipation through intake of protein is enough to reach 30% of the basal metabolic heat? 40% is not much. In addition, by increasing the proportion of energy provided by protein in the diet structure, it will help to prevent muscle loss in the process of losing weight and provide a material basis for "reducing fat without reducing meat". High-protein foods are much fuller than ordinary pure carbohydrate foods, so blood sugar is not easy to fluctuate, and we are not easy to return to overeating. Some people say that it is said that high protein has many disadvantages, but now everyone is against big fish and big meat. Besides, doesn't high protein increase the burden on the kidneys? In fact, it is not protein's fault that "big fish and big meat" is bad because there is too much cholesterol and saturated fat in it. However, metabolic wastes in protein do need to be excreted through the kidneys. Because you eat a lot of protein, you need more water to wash your kidneys and take away the waste. Then the "water pressure" borne by the kidney in this process will be much higher than before, which will aggravate the development of the disease for patients with kidney disease. Finally, if you want to enjoy the benefits of losing weight with high protein, there are several points for attention: you must choose low-fat and high-quality foods from protein, such as white meat such as fish and shrimp, remove white solid fat from livestock meat, and peel chickens and ducks. These are all ways to reduce saturated fat. Besides, eating meat after stewing soup can reduce the risk of gout and excessive sodium intake. Eat a bag of milk every day to supplement calcium, eat a proper amount of staple food every meal to prevent hunger ketosis, and then 500g of vegetables and 250g of fruit, and your weight loss plan can start again! It is not surprising that Gu Zhongyi (director of China Beijing Dietitians Association) loves high protein and loses weight. When it comes to losing weight, 100 people will have 100 kinds of experiences. Although reducing calorie intake and increasing exercise is always the only way, how to arrange diet more happily and effectively has always been the pursuit of countless beauty lovers and researchers. Considering various factors, a high-protein diet seems to be an ideal scheme. Protein is an important material foundation of life. As early as the beginning of the19th century, Dutch scientists discovered that there was a substance necessary for life in animals and plants, which further explained why human beings could not survive only by eating sugar for a long time, but also ate bread. Now, people already know that bread actually contains 10% protein, which is the source of chewy taste and fluffy structure. But at that time, people could only use the word "Proteios" to describe this substance, which means primary and the most important. Proper amount of protein can satisfy the human body to realize various physiological functions. Muscle strength, immunity and the health of hair, nails and skin are closely related to protein. How many protein does the human body need every day? A simple algorithm is to subtract 105 from your height (cm), and the value is your ideal weight (kg), and the ideal weight is multiplied by 0.8? 1.2 is the appropriate daily intake in protein. It is equivalent to eating an egg every day, 150g of fish, shrimp, livestock and poultry meat and 50g of bean products, and taking the ideal weight multiplied by the protein content above 1.5 can be regarded as a high-protein diet. The appropriate recommended amount is to recommend ordinary people to eat for a long time, while high protein is to meet special needs, such as losing weight. Editor's recommendation: If you want to lose weight, you must learn protein's diet. Three keys make you lose weight all your life. The biggest advantage of a high-protein diet is that it helps to lose weight. After eating, our digestion, absorption and metabolism activities will be enhanced, and this process will produce more calorie consumption. Studies have found that the increased heat dissipation through intake of protein is enough to reach 30% of the basal metabolic heat? 40% is not much. In addition, by increasing the proportion of energy provided by protein in the diet structure, it will help to prevent muscle loss in the process of losing weight and provide a material basis for "reducing fat without reducing meat". High-protein foods are much fuller than ordinary pure carbohydrate foods, so blood sugar is not easy to fluctuate, and we are not easy to return to overeating. Some people say that it is said that high protein has many disadvantages, but now everyone is against big fish and big meat. Besides, doesn't high protein increase the burden on the kidneys? In fact, it is not protein's fault that "big fish and big meat" is bad because there is too much cholesterol and saturated fat in it. However, metabolic wastes in protein do need to be excreted through the kidneys. Because you eat a lot of protein, you need more water to wash your kidneys and take away the waste. Then the "water pressure" borne by the kidney in this process will be much higher than before, which will aggravate the development of the disease for patients with kidney disease. Finally, if you want to enjoy the benefits of losing weight with high protein, there are several points for attention: you must choose low-fat and high-quality foods from protein, such as white meat such as fish and shrimp, remove white solid fat from livestock meat, and peel chickens and ducks. These are all ways to reduce saturated fat. Besides, eating meat after stewing soup can reduce the risk of gout and excessive sodium intake. Eat a bag of milk to supplement calcium every day, eat a proper amount of staple food every meal to prevent hunger ketosis, and then 500g of vegetables and 250g of fruit, and your weight loss plan can start again! Do you need to eat protein powder to lose weight? When I was a guest on a program, I had a question about analyzing several legendary diet drinks. In addition to the unreliable dead sea salt water and slimming peppers, the host also cited an example of diet replacement. It is to mix the corresponding fruits and vegetables with protein powder, and then add some lipid powder containing medium and long chain fatty acids to enhance satiety. In fact, this kind of meal replacement is no problem from a scientific point of view. I once introduced protein's weight loss principle to you in my previous article. After eating, our digestion, absorption and metabolism activities will be enhanced, which will lead to more calorie consumption, while protein diet can increase the basal metabolic calories by 30%? 40%。 In addition, by increasing the proportion of energy provided by protein in the diet structure, it will help to prevent muscle loss in the process of losing weight and provide a material basis for "reducing fat without reducing meat". High-protein foods are much fuller than ordinary pure carbohydrate foods, so blood sugar is not easy to fluctuate, and we are not easy to return to overeating. (Editor's recommendation: Swinging blood sugar makes you hungry! But it is difficult to avoid two problems by replacing diet with these powders. One is that although the ingredients of protein powder and fat powder are clear and easy to quantify, they also lack various plant compounds of natural food, and many benefits such as antioxidation are difficult to play, which is a pity for women who love beauty. Then, they are completely liquid when mixed with water. The "volume" in the stomach is really too small, which makes people feel that they have not eaten anything. Two spoonfuls of protein powder have the same calories as an egg. Which do you think is fuller? Fish, meat, eggs, milk and beans are all good sources of protein. Calculated by raw weight 100g, eggs contain protein 12g, fish protein 18g, chicken wings 19g and internal muscle 20? 22g. Soybean is a natural source of high-quality protein. The quantity and quality of protein in dried bean curd can be comparable to that of cooked chicken breast, reaching 40%. Even if it is made into tofu, protein can reach 8%, and it contains no cholesterol, which is the main source of protein for vegetarians. Protein containing 3% milk also means that 9g of protein can be obtained per 300ml. Besides, not only do nuts contain 20%? 30% of protein can get 7g protein equivalent to an egg through 500g rice flour and even some vegetables. In short, although protein powder is harmless to healthy people, if you can eat a piece of palm-sized meat every day, you don't need to deliberately supplement protein. It's better to save this money and buy more high-quality natural food, and then find a favorite place to do sports. This article is excerpted from "Professional Nutritionists Teach You to Eat Right, Lose Weight Healthy, Get rid of Chronic Diseases and Stay Away from Metabolic Syndrome"/Gu Zhongyi (Director of China Beijing Nutritionists Association)/Gao Bao.