Scientific research Donald, a professor of nutrition at the University of Illinois in the United States, and his research team have conducted a long-term study on the relationship between diet and women! They selected 48 women aged 40-56 and divided them into four groups: high protein diet group, high egg diet plus exercise group, high carbohydrate drinking group and high carbohydrate diet plus exercise group. The total dietary calories of each group are the same, and all of them have nutritional guarantee. They can eat fruits, vegetables and dairy products suitable for S:, but researchers will control their eggs: quality and carbohydrate intake accordingly. They selected 48 women aged 40-56 and divided them into four groups: high protein diet group, high egg diet plus exercise group, high carbohydrate drinking group and high carbohydrate diet plus exercise group. The total calories in each group's diet are the same, and they are all nutritionally guaranteed. They can eat moderate amounts of fruits, vegetables and dairy products, but researchers will control their protein and carbohydrate intake accordingly. 1 week after the study, all four groups of women have obvious weight loss effect, but the weight loss ratio is different. The results show that compared with the diet with low protein and high carbohydrate, women can lose more weight and body fat if they follow the diet habit of high protein and low carbon hydrate, and the effect is better if they exercise regularly. As Professor Nadler, who is in charge of this research, said: "A diet high in eggs and low in carbohydrates is a good way to lose weight, which will definitely make the effect of exercise more remarkable. The reason why the diet in high eggs can reduce the loss of food is because of the metabolic advantages of food in high eggs: the contents in eggs are beneficial to the discharge of salt and water in human bodies, thus eliminating edema; The digestive space of egg endoplasm is long, which gives people a lasting feeling of fullness and is not easy to feel hungry; Protein can inhibit the secretion of stimulating hormones that promote fat formation and reduce fat production. Most importantly, egg A will not become heat energy that cannot disappear and accumulate in the body, and 30% of it will be consumed due to the increase of body temperature. However, the slimming method of high-egg diet does not require women to eat high-egg food unilaterally, but to cooperate with other foods on the basis of high-protein food. After all, human health depends on the overall balance of food and nutrition, and a simple large-scale diet with high eggs can't meet the special needs of the human body at all. Once the vitamins, minerals and cellulose in food can't meet the needs of normal metabolism, it will inevitably lead to various diseases! For obese women, a high-protein diet can be implemented for five days a week, and then rest for two days. Once the weight returns to the normal standard, it is not appropriate to lose weight in this way, so as not to endanger health. Because the diet in high eggs can make the body lose weight quickly, mainly by reducing carbohydrates in food, but with the decrease of carbohydrates, glycogen in muscles also decreases, which is easy to cause fatigue and resistance decline. " High protein diet slimming method "with (1) starch: bread, rice, pasta, 2 ~ 3 servings a day. 1 serving is about: 1 slice of whole wheat toast, 28g of cereal, 1/2 cups of noodles. (2) Milk, yogurt and cheese: 4-6 servings 1 serving per day, which is about: 1 cup of low-fat milk, 1 cup of low-fat yogurt and 60 grams of fermented milk. (3) Fruit: 3-4 servings per day. 1 serving is about: 1 serving of fruit or 1/2 cups of canned fruit and 3/4 cups of juice (4) vegetables: unlimited, at least 5 servings per day. (5) Meat, fish, eggs and beans: 4-6 servings per day. 1 serving is about: 57 ~ 85g lean meat, fish or pork or an egg, 2 tablespoons peanut butter. The following points should be noted: 1. Balanced nutrition.
A reasonable diet should maintain a moderate proportion of 30% yolk, 30% fat and 40% carbohydrate in high eggs, and eat four kinds of food every day (oil, starch, vegetables and milk, eggs, soft-shelled turtle and meat' beans? You can eat more nutrition, especially vegetables and fruits, and the oil should be moderate.
2. Choose protein with good quality.
High-quality protein generally has two characteristics: first, it contains a full range of amino acids, especially one of the octabasic acids necessary for human body; Second, the proportion of amino acids is balanced, close to the physiological needs of human body, and the utilization rate of human absorption spoon is high. Such as lean meat, poultry, eggs and other animal foods. It belongs to high-quality protein. On the contrary, plant-based foods have more or less defects: protein of beans lacks methionine, the endosperm of rice eggs lacks lysine, and the endosperm of peanut eggs lacks hyaluronic acid, all of which belong to "incomplete endosperm", and their absorption and utilization rate is lower than that of animal-based foods.
3. Support one protein food per meal.
Many people think that eating protein food at the same time can absorb a variety of amino acids, thus playing a complementary role, improving the value of nutrition and slimming. In fact, this is wrong, because different protein needs different time and different digestive juices to digest, so it is difficult for the body to effectively digest two or more protein at the same time!