The American Journal of Medical Nutrition has reported that the “high protein diet” that increases the protein ratio in the diet can accelerate the body’s energy consumption and help reduce weight. During the home epidemic prevention period, many people have less exercise than before, and the three meals are not fixed and the diet is not balanced, resulting in a decrease in muscle mass. At this time, adopting a “high protein diet” rich in protein may increase muscle mass and reduce fat The effect becomes better.
What is a “high protein diet”?
According to the British media “BBC”, the “high protein diet” refers to increasing the proportion of protein in the diet to increase satiety and control weight. The “BBC” report also specifically pointed out that the calories produced by consuming protein in a day need to account for 20% to 25% of the total calorie intake. For example, the total daily calorie intake is 1,500 calories, and there must be at least 300 calories. Calories come from excellent protein.
Since protein is the most important nutrient for muscle, intake of abundant protein can repair damaged muscle tissue after exercise and make muscle gain better. Another study by Yale University School of Medicine also pointed out that after eating protein, the body will produce a “Thermic Effect Of Food” (TEF) to burn fat. Therefore, implementing a high-protein diet is not only It can increase muscle mass and reduce body fat. With proper exercise, it can make the body more compact and beautiful.
Scientifically proven the 3 major benefits of the “high protein diet”
1. No need to endure hunger
A study conducted by the Department of Nutrition at Harvard University showed that compared with the general carbohydrate-based diet, a high-protein diet can provide subjects with a higher sense of satiety, allowing them to continue to adhere to this relatively healthy and healthy diet. Eating patterns that help to lose weight. The American Journal of Medical Nutrition also pointed out in a Dutch nutritionist that because protein can reduce a hormone called ghrelin in the body, implementing a high-protein diet not only does not require starvation, but also reduces food intake. The problem of excessive food has the effect of suppressing appetite and helping weight loss.
2. Increasing muscle mass can increase the “basal metabolic rate”
The basal metabolic rate refers to the calories that the human body consumes naturally throughout the day when it is stationary. A Yale University study pointed out that when the “high protein diet” is implemented, eating a large amount of protein will produce a “Thermic Effect Of Food” (TEF), and protein is the most important element in muscles. When muscle mass increases, it also helps to increase the basal metabolic rate. Therefore, the amount of calories the human body consumes when it is naturally stationary throughout the day will also increase.
According to a research conducted by the University of Tehran in Iran, people who adopt a “high-protein diet” will produce a nutrient called “Vitamin D-Binding Protein” in the body, which can help slow down the generation of negative emotions. Therefore, implementing a “high protein diet” that contains a lot of protein may help stabilize mood and reduce symptoms of anxiety and depression.
How to implement a high-protein diet
1. Choose high-protein food sources
Ingesting foods that contain a lot of protein and reducing carbohydrate intake is the easiest way to implement a high-protein diet. In addition to excellent animal protein such as chicken breast and shrimp, many plants are also rich in protein, such as edamame, chickpeas, quinoa, avocado, etc., so that you can easily perform as a vegetarian. High protein diet.
2. Ingest 1.2~1.6 times the protein mass (g) of body weight (kg)
The foreign media “Health Online” reported that the protein intake of a high-protein diet should be 1.2 to 1.6 times (grams) of body weight (kg). For example, for a 60 kg person, the protein intake per day is 60*1.6=96 grams. If you want to know how much protein is contained in the food you eat every day, you can go to the Health Department of the Ministry of Health and Welfare.
1.《Healthline》：A High-Protein Diet Plan to Lose Weight and Improve Health
2.《Healthline》：10 Science-Backed Reasons to Eat More Protein
(This article is reproduced by partners, the first image source: shutterstock)