Ingesting a large amount of protein can achieve the goal of increasing muscle and reducing fat more efficiently. Have you ever wondered why? Protein, a common noun, mainly comes from the Greek term Proteios, which has the first or most important meaning. In the18th century, Antoine Fourcroy and others realized that protein is a unique biomolecule, which is characterized by its ability to coagulate or flocculate under heating or acid treatment. The scientific experiment was conducted by Gerardus Mulder, the first Dutch biologist, and Jones Jacob Bezelius, a Swedish chemist (J? Named after nsJacob Berzelius.
Although we don't need to know why protein is named such an important term, we need to know why protein can help control weight. The following three points are the main reasons:
1. When it can help the body to build and maintain muscle tissue and help us completely drain water from muscle tissue, the rest can almost be regarded as protein.
2. protein has higher food thermal effect than fat and carbohydrate. However, about 25% of the heat provided by protein is consumed in the process of digestion. On the other hand, carbohydrates are only 6-8%; Fat is even less, only 2-3%.
3. Foods with high protein are more likely to make people feel full, so it can prolong the time for people to feel hungry again.
Protein can not only promote muscle synthesis, but also delay hunger. Based on the above three characteristics, therefore, many weight loss studies show that people who eat more protein in their daily diet will lose more fat, keep their muscles and reduce their hunger, so they can reduce their total food intake more effectively. In addition, an experimental study on animals also found that low intake of protein can easily lead to overeating, increase fat storage and accumulation, and accelerate muscle loss. Therefore, all scientists believe that humans and animals should eat more protein to help the growth of body muscles.
Extended reading guide to muscle training for beginners.
Many weight-loss studies show that people who eat more protein in their daily diet will lose more fat, retain muscle and reduce hunger. What proportion should I take? According to the book "The Essence of Nutrition" co-authored by Stephen Simpson and David Raubenheimer, for most living things, when 65,438+05% of the total daily calories come from protein, we can get some benefits provided by protein. However, this theory does not seem to apply to humans. A clinical research report on how protein can help people lose weight points out that only when the intake of protein reaches more than 30% of the total calories will it bring significant effects to the body. Although the total calories consumed by both men and women in this experiment are relatively small, as long as the proportion of protein in this experiment is increased, the hunger will be significantly reduced.
In the comprehensive statistical analysis, the researchers consulted 24 research reports related to weight loss and compared the high-protein diet which accounts for 25-30% of the total calories in protein. Compared with the standard diet, which accounts for 0/2-18% of total calories, all participants in the study consumed the same fat and total calories. The final analysis found that from one month to one year, people who used 25-30% high protein diet lost 0.45 kg more than those who used standard diet.
Although losing 0.45 kg doesn't seem like much, you find that their total calories are the same. Therefore, eating more protein in the diet plan will not only help to lose weight, but also promote muscle synthesis and improve body composition. At the same time, people who consume more protein can lose body fat more effectively than those who consume less protein.
Should novices lose fat or gain muscle first?
In comprehensive statistical analysis, it is found that people who use 25-30% high protein diet lose 0.45 kg more on average than those who use standard diet. Conclusion After reading the above research and explanation, I believe you can understand why the high protein diet plan can effectively lose weight and fat. This is because the higher the muscle synthesis rate of our body, the more muscles we can have, which also means that our basal metabolic rate will increase. At the same time, eating more protein from the diet means that the body must consume more calories in the process of digestion. In addition, protein can stay in the gastrointestinal tract for a long time because of its slow digestion time, which means that the body is less likely to be hungry, and you are less likely to eat too much carbohydrate and fat.