High protein diet essential guide

For those who lose weight, the most troublesome day is not how many kilometers to run today, to do a few squats, but what to eat today? Although we often advise everyone to “control their mouths and take steps”, ensuring that the intake of nutrients is full and adequate is the correct way to open up fitness.

Why do many fat friends always feel hungry after eating?

That's because of you

eat

of

Do not

Correct

Yeah

!

A delicious and full-fledged diet plan not only requires low calories, but also has sufficient protein. High-protein, low-carbon, low-fat combinations are the perfect fat-reducing diet.

Why is protein so important?

There are many kinds of proteins in the human body, but basically they are formed by a combination of 20 kinds of amino acids. Of the 20 amino acids, 9 are essential amino acids. The so-called essential amino acid is that we must obtain it from the food species and the human body cannot synthesize it.

The reason protein is important to us is because every cell in the body contains almost all proteins. It also plays an important role in constructing immune tissues that protect your body against foreign bodies such as external bacteria. Protein is even more important to fitness builders because muscle builds almost entirely on protein intake. If you want long muscles, it is necessary to add protein in time. Therefore, for general fitness meals, it is recommended that you focus on high-protein diets.

Of course, protein is not as much as possible. You need to know that if the calorie intake exceeds the limit, it will become fat and grow on the body. Of course, the process of converting protein into fat is still a little lost, and it is much harder than eating fat and fat. Therefore, under the control of total calories, more intake of protein is easier to lose fat and increase muscle mass.

Reduced fat or increased muscle, protein intake is also different

There are different protein intake ratios for different fitness goals. During the increase of muscle, the intake of carbon and water should generally account for 50% of the total intake. Carbohydrates have the effect of saving protein, promoting amino acid transport and absorption, and are extremely cost-effective and easy to obtain.

During the period of fat loss, protein should account for a large part of the diet because of the need to balance postprandial blood glucose. During fat loss, proteins have the effect of protecting muscle and increasing calorie expenditure.

Say so much, it's not delicious.

The truth understands, but the taste of some fat-reducing fat-reducing meals is really difficult to describe; think about those oil-less and salt-less frigid recipes that really make it hard to swallow. Nothing to eat, but what is it? ! It took human ancestors so many years to climb to the top of the food chain, not just to graze!

The following classic high-protein ingredients can also be very delicious

Chicken breast

The fighter in high-protein ingredients contains 19.4 grams of protein, 72 grams of water, and 5 grams of fat per 100 grams of chicken breast. The fat content is lower than common eating parts such as chicken wings and chicken legs.

Peel the chicken breast and marinate it in a pan. Prepare a thin layer of honey before cooking to adjust the taste. All the ingredients of this dish are considered from the perspective of low fat and health. .

Beef

Each 100 grams of lean beef contained 20.2 grams of protein, 75.2 grams of water, and only 2.3 grams of fat. Not only is lean beef, most of the meat in cattle is low-fat and high-protein.

Fast-cooked steaks are not only juicy but also of moderate thickness and are ideal for grilled and grilled.

3. Eggs

Every 100 grams of egg protein contains 11.6 grams of protein, 84.4 grams of water, and the fat content is almost zero. Egg yolks have a protein content that is high in addition to cholesterol. In the absence of excessive cholesterol intake, the entire egg is best eaten.