The weight loss effect of high protein diet is better than that of a diet that only eats bread, vegetables and fruits.
From the physical point of view, protein has a large molecular weight, and its metabolism lasts for a long time in the body, so it can keep satiety for a long time, which is beneficial to controlling food intake.
At the same time, protein can inhibit the secretion of hormones that promote fat formation and reduce the production of fat.
Most importantly, protein will not be stored in the body, nor will it be converted into fat in large quantities. Except for the normal physiological needs of the body, most of it will be metabolized in the form of energy.
Dietary advice
I would like to remind you that foods with high protein content are generally high in fat. Usually, we should consciously choose high-protein foods with less fat content.
First of all, steak
Nothing contains more protein than a tender and juicy steak. If you choose lean steak, you can eat more protein and less fat. In fact, a thin steak contains less calories than the same amount of chicken.
Second, white meat.
Chicken is a good partner for dieters. Compared with red meat, white meat contains less fat, so it is best to eat only meat without chicken skin and bones. This is because skin and bones contain more saturated oil.
Third, tender pork.
In fact, some pork can also be regarded as white meat, which is its tender part. In addition, compared with pork 30 years ago, the fat content of pork now is reduced by 365,438+0%.
If you want to lose weight on the protein diet, you won't miss the tender pork.
Fourth, eggs.
Affordable, convenient and delicious.
Eggs are probably the most classic food in protein, and the price is very low. An egg a day is good for adults, so don't hesitate to add eggs to your high-protein diet to lose weight.
Verb (abbreviation of verb) soybean
Soybean is rich in protein, bean products, such as tofu, which can provide rich protein. And soy products are generally low in calories. Eating more beans has another advantage, which can lower your cholesterol level.
Six, low-fat dairy products
If you want to make your high-protein diet more delicious, you can choose low-fat dairy products. It has many kinds, including milk, yogurt and cheese. Drinking a glass of milk every day can ensure that you absorb sodium and protein.
Seven, don't ignore fiber.
Fiber is also an important element that makes you feel full and can't be ignored. Protein can get it from fruits, vegetables and beans. One and a half cups of beans contain protein equivalent to 75 grams of steak.
Fat-consuming diet
Protein diet 1
Breakfast: 2 boiled egg whites, 1 cup of low-fat milk, 1 piece of any fruit.
Lunch: 2 boiled egg whites, stir-fried heart 1 dish, vegetable fiber reduced fat 1 slice, rice 1 slice.
Dinner: 2 boiled egg whites, lettuce salad 1 bowl, whole wheat bread 1 slice, cucumber 1 root.
Protein diet II
Breakfast: 1 boiled eggs, 2 slices of whole wheat bread, 1 cup of soybean milk.
Lunch: egg white tomato juice 1 serving, half bowl of macaroni, boiled vegetables 1 bowl.
Dinner: steamed protein 1 bowl of stir-fry, 1/2 bowls of white rice, 1 banana.
Protein Diet III.
Breakfast: 2 boiled eggs, yogurt 1 cup.
Lunch: 1 plate of protein lettuce salad, 2 pieces of rice.
Dinner: scrambled eggs in half bowl, boiled vegetables 1 dish.
Protein Weight Loss Recipe IV
Breakfast: boiled eggs with white wheat sandwich 1.
Lunch: 1 plate of fried beans with ham and chicken, 1/2 bowls of steamed protein.
Dinner: 2 boiled egg whites, 1 dish boiled vegetables.
Protein diet five.
Breakfast: 1 bowl of protein lettuce salad, 1 steamed bread.
Lunch: 1 bowl of protein lettuce salad, 4 cakes, 1 cup of lemonade (sugar-free).
Dinner: fried protein sandwich (less salt) 1.
pay attention to
First, persistence is very important.
People who stick to a high-protein diet will see themselves lose weight in a short time. This is because you not only feel less hungry, but also reduce the behavior of stealing snacks.
The most important thing is to persevere, don't give up after a few weeks, so that you will regain your weight soon.
Second, it cannot be implemented for a long time.
This method can last for 5 days and rest for 2 days, but it cannot be implemented for a long time.
After all, people still need a balanced diet. Although this method is not as extreme as "eating meat to lose weight", it will still have an impact on the body in the long run.
Protein diet, although food gives priority to protein, but still have to consider the balance of other nutrients.
Every day, you should eat various nutrients in four kinds of foods (fat, starch, vegetables and milk, eggs, fish and beans), especially vegetables and fruits. You should eat moderate amounts of fat and oil, and you shouldn't specialize in a certain food. The daily calorie intake should not be less than 1200 calories.
In addition, drink at least 8 ~ 10 glasses of water every day. Water can help burn fat, and it will not cause the burden of kidney metabolism. It is a good catalyst. Of course, exercise is indispensable to lose weight, and proper aerobic exercise every day can improve metabolic rate.
Matters needing attention
Choose high-quality food
To lose weight in protein, although there are "quantity" requirements for protein's intake, it is more important to "quality". In other words, the more protein, the better.
The so-called high-quality protein must meet at least two conditions:
First, it contains a full range of amino acids, especially one of the eight essential amino acids for human body;
Second, the proportion of amino acids is balanced, close to human physiological needs, and the absorption and utilization rate is high.
Therefore, animal foods such as lean meat, fish, poultry and eggs belong to high-quality protein. On the contrary, plant foods are more or less defective. For example, bean protein lacks methionine, rice protein lacks lysine, and peanut protein lacks isoleucine, all of which belong to "incomplete protein", and its absorption and utilization rate is lower than that of animal food. Therefore, animal food in protein is the best and should be listed as the first choice.
Eat only one at a time.
Eat only one protein food per meal.
It used to be thought that people should eat several kinds of protein foods at the same time in one meal, so that the amino acids contained in them can complement each other, thus improving the nutrition and slimming value, such as eggs+milk, beef+pork liver, tofu+ribs and so on. , once considered to be the best combination.
However, it was later found that this method was not suitable, because different protein needs different time and different digestive juices to digest, and it is difficult to effectively digest two or more different protein in one meal. Because protein is a nutrient that is more difficult to digest than other nutrients, it is best to choose one of the above-mentioned high-quality protein foods for each meal. There is a folk saying that "meat does not eat tofu", which does have certain scientific truth.
Clever collocation of food
Clever combination of plant food
Animal protein is the best, but it needs a certain economic strength, so it is difficult for ordinary families to enjoy it for a long time. At this time, the alternative is to skillfully combine plant foods and make use of the complementary role of protein, which can also achieve the desired results.
Studies show that mixing two or more foods with low nutritional value in a certain proportion can complement each other, improve the structure and proportion of amino acids, and turn "incomplete protein" into "complete protein". Beans and grains are such "best partners".
In addition, we can improve the nutritional value of plant food from the processing aspect, with the aim of removing excessive cellulose, which will hinder the absorption of protein by human body. Take soybeans as an example. If the whole soybean is eaten, the absorption rate in protein is only 68%. If it is processed into soybean milk and cellulose is removed, the absorption rate of protein can be increased to over 90%.
Arrange in an appropriate proportion
In order to make protein food fully digested, absorbed and utilized, it is necessary to work hard on collocation.
1, the usual protein+starch collocation is unscientific.
For example, the secret of potato and beef lies in the different pH values of protein and starch in the digestive environment. The former requires an acidic environment, while the latter is most suitable for digestion in an alkaline environment. The high concentration of hydrochloric acid in human stomach is beneficial to protein's digestion, but it will destroy salivary amylase, resulting in indigestion of starchy foods (such as potatoes) and flatulence.
2, should not be eaten with fruit.
The fruit acid in fruit can inhibit the secretion of digestive juice, destroy pepsin needed to digest protein, and then cause protein indigestion.
3. It doesn't go well with sugar.
Because sugar can also inhibit the secretion of gastric juice, and stay in the stomach to ferment and get angry, which hinders protein's digestion and absorption.
It is beneficial to eat with vegetables.
The active substances in vegetables can promote the absorption of protein and increase the absorption rate of protein by more than 30%. At the same time, protein alone can't make the metabolism in the body run flexibly, but it must be catalyzed by vitamins and mineral elements, and vegetables are undoubtedly the role that can best meet this condition, which is a perfect match with protein.
The quality of three meals is stable
Regardless of the type of food, the absorption rate of nutrients still depends on the digestive function of the human body.
In order to ensure that the digestive function can absorb protein stably and efficiently, the food quality of three meals should be relatively stable, sometimes too much, sometimes too little, or even lack of protein.
There is a simple reason. The digestive function of human body can't adapt to the drastic changes of diet. When changing from one food to another, especially when the content of protein is decreasing and increasing, it is easy to induce digestive dysfunction.
Therefore, in order to absorb protein stably and efficiently, the protein content of three meals should be relatively stable, and should not fluctuate greatly.
Don't drink tea after dinner.
Don't drink tea after eating protein food.
Don't rush to drink tea after eating high-protein food, otherwise the tannic acid in tea will combine with protein to form a new substance tannic acid protein.
Tannin has at least two disadvantages:
First, it is difficult to dissolve, so that protein can not be absorbed by human intestinal mucosa, which undoubtedly weakens the nutritional value of high-protein food and causes waste;
Secondly, tannic acid protein is an astringent, which has the negative effect of inhibiting intestinal peristalsis and is easy to induce constipation.
So, don't be busy with the cup after eating, and it's not too late to drink it after 2 hours.
Protein's weight loss is actually one of the ways to control diet and lose weight. Such a good method, don't try it quickly.