The reason for weight loss failure was found! "1 Nutrient" If you eat too little, no matter how much you reduce it, you will be overstepping your level and defeating monsters.
“Losing weight” can be said to be a big challenge for modern people who are accustomed to sitting for long periods of time. Being able to reduce body fat without losing muscle is a big question! How can you lose fat and retain your original muscle mass during the weight loss process? The answer is “eat enough protein”! Protein plays a very important role in maintaining body muscles, promoting metabolism and increasing satiety.
Why should you eat enough protein to lose weight? Nutritionist reveals “3 major reasons”
The following explains one by one why consuming enough protein is crucial for weight loss: The first is to “maintain muscle mass.” If you consume more calories than you take in when losing weight, your body will not only burn fat, but may also break down muscle to provide energy. Therefore, consuming enough protein helps to supplement “amino acids”, which are the basic units of protein and the main raw materials for muscle repair. Maintaining muscle mass can help increase the basal metabolic rate and allow the body to burn more calories!
The second is to “increase satiety”. Research shows that protein can increase satiety the most among the three major nutrients (carbohydrates, lipids, and proteins). Ingesting high-protein foods can reduce the risk of overeating, easily control calorie intake, and reduce the difficulty of weight loss. You will not have the feeling of “overtaking monsters” at the beginning of weight loss.
The third is to “increase metabolism.” Protein has a higher “thermic effect of food” (TEF), which means the body consumes more calories when digesting protein. Because the body needs more energy to process protein, it will increase the body’s metabolism and help burn more fat.
Change your eating habits and get in good shape! Ingesting “good starch” will make weight loss twice the result with half the effort
In addition to going to the gym and getting enough sleep, diet plays a crucial role in weight loss. How should we consume the three major nutrients mentioned earlier: carbohydrates, lipids, and proteins to help lose weight? The following are enumerated descriptions:
Protein: Take in about 1.2-1.5 grams of protein per kilogram of body weight every day. Taking a 60-kg adult as an example, he should consume 72-90 grams of protein every day to support muscle growth and maintenance; chicken breast, soy products, eggs or low-fat seafood are all good choices.
Carbohydrates: Don’t give up carbs completely just because you’re losing weight! Choosing low-glycemic index carbohydrates in your diet can also help with weight loss and stabilize blood sugar. For example, whole-grain oats, brown rice, and fruits and vegetables such as tomatoes, spinach, and apples are good sources of carbohydrates.
Lipids: Healthy fats are very important for hormonal balance and muscle synthesis. You can usually consume more fish, nuts, olive oil or avocados. It is recommended to control it at 20-30% of total calories.
Finally, I would like to remind you who are working hard on the road to weight loss that “calorie deficit” is the key to successful fat loss. Only when the calorie consumption exceeds the calorie intake, the body will burn fat. Therefore, it is recommended that through proper diet planning and regular exercise, “building muscle and losing fat” is no longer just an empty slogan, but can also help you achieve a healthier body and tighter lines!
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