To say different weight loss methods, the main thing is to compare which is more suitable for your individual situation and which is less harmful while losing weight effectively.
When designing a weight loss plan, the most important thing is to try to be precise, humanized and entertaining so that friends who lose weight can enjoy it.
If you see people who are losing weight, eating lobster and hot pot, don’t be surprised at all: it is likely that they are implementing a scientific weight loss method.
High protein diet
Generally speaking, we suggest that an adult with light physical strength should ensure 55 ~ 80g of protein every day, and the calories provided by protein account for about 13% of the total calories in the whole day, which is enough to meet the daily nutritional needs.
However, for some people who are in a state of high catabolism or other people who need a large amount of protein, they may eat 1.2 ~ 2 grams of protein per kilogram of standard body weight, which can be regarded as a high protein diet.
For example:
A height of 160 cm adult female, the standard weight is 160 minus 105, 55 kg (note that the thinner the better weight). Then eat 66 ~ 110 grams of protein every day, even if the high protein diet. Weight loss a day total calories control in 1400 kilocalories, protein energy supply accounted for 19% ~ 31%.
If you have some research on nutrition and understand the nutritional composition of general foods, you will find many people who often stutter meat (such as you? ), usually eat a high protein diet (and high carbon water, high fat, high calorie).
3 Advantages
1. Strong satiety
Fat and protein in food can delay stomach emptying, thus making you more satisfied and relieving hunger.
2. Keep muscles, not easy to rebound
Adequate protein intake is easy to help you maintain your muscles, which is very important for people who are losing weight.
Otherwise, muscle loss will occur in large quantities, basal metabolic rate will decrease, and weight rebound will be more likely to occur.
3. Short-term weight loss is effective
In some clinical trials, people with high protein weight loss often have more obvious short-term weight loss effect.
However, a diet that conforms to the principle of “controlling diet and increasing exercise” should consider a large amount of exercise. While using high protein, the amount of carbohydrate cannot be small, and the carbohydrate with low glycemic index is mainly selected.
4 Disadvantages
1. Overeating, bad mood, ketosis
Many people who independently implement high protein in daily life often consume very little carbohydrate. Because the brain can only use glucose under normal circumstances, the human body is more prone to overeating, bad mood, ketosis and other conditions.
2. Inducing dyspepsia
The traditional Chinese diet is dominated by plant foods, especially starchy foods. A large amount of meat and beans in a high-protein diet may be difficult for many people to accept and require a higher digestive system.
Step 3 Increase the burden on the kidneys
We can think of the kidney as a toilet bowl. In order to expel more protein metabolites, the kidney has to increase its working efficiency. For patients with renal insufficiency, it is tantamount to adding insult to injury.
You know, epidemiological investigation shows that about 10% of the Chinese people are in fact suffering from chronic renal insufficiency, and many of them just do not know it.
4. Increased risk of cardiovascular disease
High-protein food dishes are often rich in oil and salt, and long-term consumption in large quantities is likely to increase the risk of cardiovascular diseases.
Generally speaking, the high protein diet is effective in the short term. It is worth adopting for people who are in urgent need of weight loss.
But weight loss (weight control) is actually a long-term thing! If you are not a star and do not need to please the public, you should adjust your lifestyle steadily:
Increase the intake of vegetables, coarse grains and whole grains, fully sleep, fully exercise, reduce mental stress, healthy weight loss is actually more advocated, do not take any extreme weight loss methods.