Entering ChinaIn today’s era of health and beauty, many people have embarked on a long road to lose weight with the idea of losing excess body fat. But you see, many people take the method of crazy dieting and starvation, as if they can “starve” away from the fat as long as they eat less. But in reality, such a practice is like a castle built on the beach, which is difficult to maintain for a long time, and it is very likely to bring all kinds of adverse effects to the body, such as gastrointestinal disorders, the whole person is mentally ill, etc., which is really worth the loss.
In fact, scientific research has long pointed out a clear way for us, the best choice to lose fat is not to starve by eating less, but to ensure adequate protein intake. This protein plays a vital role in our “battle” to lose fat.
1. The close correlation between protein and fat loss
Protein is the basic substance that makes up the cells of the human body, just like the bricks that build a house, without it, this “human edifice” is not stable. In the process of fat loss, the importance of protein is even more prominent.
Let’s start with maintaining muscle mass. Imagine that when we are losing fat, if we don’t consume enough protein, our body will be like a “foolish bookkeeper”, and we will start to fight the idea of muscle, which will break down the muscles to get energy. This decomposition is a bad thing, and the basal metabolic rate will also decrease. What is basal metabolic rate? To put it simply, it is the energy consumed by our body to maintain normal physiological functions while at rest. If it goes down, it’s like the “machine” of the body slows down and consumes less energy, so won’t it become more difficult to lose fat. However, if there is sufficient protein intake, it is like putting on a layer of “protective armor” for the muscles, which can prevent the muscles from loss, and the basal metabolic rate will be stable, and the matter of fat loss will be smoother.
Let’s talk about improving satiety. Protein has a strong sense of satiety, eat foods that contain a lot of protein, the stomach is like being enchanted, you can feel full for a long time, you won’t be hungry easily, and naturally reduce the kind of hunger that sticks to the back of the chest, and then overeats. Studies have found that those who consume high-protein foods on weekdays tend to eat less during the day, and their calorie intake is naturally lower.
There is also the benefit of boosting metabolism. When protein is digested in our body, it is a “big energy consumer”, and this phenomenon is called the “food heat effect”. Compared to carbohydrates and fats, protein has a much higher caloric effect. This means that it can consume more energy during digestion, as if it adds strength to the body’s energy consumption, which helps to increase our daily energy consumption, and has a great effect on fat loss.
2. Reasonable recommended amount of protein intake
If you want to get the right amount of protein in the fat loss process, you have to set the right amount according to each person’s specific situation. Generally speaking, during weight loss, the protein intake should be slightly higher than the usual needs, so as to better maintain muscle mass and help the cause .
There is a reference standard in our country, that is, it is more appropriate for each person to consume one gram of protein per kilogram of body weight per day. For example, if a person weighs 60 kilograms, the daily protein intake must be 60 grams. If you convert it to meat, it’s about 300 grams of chicken breast or lean beef. But this is not the end of the matter, we have to calculate the calories contained in these meats through the calculation of basal metabolism, and then reasonably allocate them to three
So how to calculate basal metabolism? The basic metabolism calculation formula for girls is: 665.1+(9.6*kg)+(1.8*cm)-(4.7*age); The basic metabolic calculation formula for boys is: 66.5+(13.8*kg)+(5*cm)-(6.8*age). After calculating your basal metabolism, you have to make appropriate adjustments according to your fat loss goals and usual activity levels. For example, if a person is usually very active, then the protein intake may have to be a little more to meet the body’s needs.
If you want to make the protein intake good quality and high efficiency, you have to choose the right food, and you have to choose those foods that are rich in high-quality protein.
Let’s talk about plant-based foods. The tofu in soy products is soft and smooth, whether it is cold or cooking, it is delicious, and its protein content is not low; Soy milk too, a cup every morning, hot, nutritious and healthy. The walnuts in the nuts are full of nuts and taste fragrant, and the almonds, which have a unique taste, and they all contain a certain amount of protein. Seeds, flaxseeds, sesame seeds, etc., although they look small, are also “small warehouses” for proteins. Although the amino acid composition of plant-based protein is not as complete as that of animal protein, as long as we have a reasonable combination and a diversified diet, we can still meet the demand for protein during fat loss.
Fourth, the scientific diet strategy for fat loss is fully known
In the process of fat loss, it is not enough to ensure adequate protein intake, but also to follow a scientific dietary strategy, so as to make the fat loss effect to the next level.
You have to choose those low-calorie, high-satiety foods, such as fresh vegetables, green vegetables, red tomatoes, purple eggplants, etc., which are pleasing to the eye, and rich in dietary fiber and water. There are also fruits, such as apples, which are crunchy and juicy when you bite into them, rich in dietary fiber such as pectin, which can also prolong the satiety time; Oats are also a good thing, they are slimy when boiled, and they can last a long day when you eat a bowl.
Also, water intake should not be neglected. If you don’t have enough water, your body will be dehydrated like a dry land, and your metabolism will be affected. In the process of fat loss, you must ensure that you consume enough water every day, not only to drink 8 glasses of water a day, but also to distribute the daily water intake according to your weight. For example, if a person weighs 60 kilograms, the maximum daily water intake can reach 1/30~1/40 of body weight, which is in the range of 1800 ml to 2400 ml.
Fifth, scientific research to help
A number of studies have shown that protein intake plays a pivotal role in the fat loss process. As Professor Stuart Phillips said, “Protein is the building block of the body.” The first part of protein intake is not for energy, but for repairing and maintaining basic bodily functions. This is too reasonable, protein is like a “little craftsman” working silently in the body, always repairing and maintaining the normal operation of the body.
