How to eat a high-protein diet

Proteins can be divided into animal proteins such as eggs, milk and various meats and vegetable proteins such as beans and their products. Because animal protein has higher bioavailability than vegetable protein, it is also called high-quality protein.

From the perspective of weight loss, when the energy intake is the same, a high-protein diet requires much more additional energy consumption than a pure carbohydrate diet and other diets. Therefore, from the perspective of food heat effect point of view, healthy weight loss should choose a high-protein diet.

A high-protein diet feels more full than a carbohydrate or fat-based diet. It makes it difficult for us to have a strong desire to eat due to hunger when losing weight, thus undermining our healthy weight loss plan. In fact, feeling full during weight loss is particularly important. Many people interrupt or rebound after losing weight because they starve themselves during weight loss, so they have retaliatory overeating later. In addition, compared with a high-carbohydrate diet, a high-protein diet is also more beneficial for controlling the rise and fall of blood sugar before and after meals.

Scope of application and dietary principles of high-protein diet

(1) Range of application of high protein: It is used for patients with hypermetabolic diseases such as tuberculosis, extensive burns, severe anemia, malnutrition, nephrotic syndrome, post-major surgery and advanced cancer.

(2) Principles of high-protein diet: On the basis of the basic diet, add foods rich in protein, such as meat, fish, eggs, milk, beans, etc. Protein supply is 1.5~2g/(kg? d), but the total amount does not exceed 120g of medical education| Collected and sorted through the net, the total heat is 10.5~12.5MJ/d (2500~3000kcal/d).

People for whom a high-protein diet is not suitable

Of course, there are also a small number of people who are not suitable for a high-protein diet, mainly patients with kidney disease.

Because protein metabolites need to be excreted through the kidneys, long-term high-protein diet will increase the burden on the kidneys. Therefore, a high-protein diet is indeed detrimental to patients with kidney problems.

In fact, in the diet of most China people, protein intake is still insufficient. So if you don't have metabolic problems, it's good to adopt a high-protein diet when losing fat.

Recommended daily recipes to replenish protein

Breakfast: 60 grams of boiled eggs with shells; 250 ml of milk; 35 grams of slices of bread.

Add food between meals: about a small handful of nuts with shells

Lunch: 25 grams of shredded lean meat and 100 grams of stir-fried lentils, 5 grams of oil;

Boil 100 grams of cabbage, 50 grams of tofu, 3 grams of oil;

Braised plain fish with bone 50 grams of oil 3g; rice 100 grams

Add food between meals: one apple

Dinner: stir-fried diced chicken 50g 100g bell pepper, 5g oil;

10 grams of dried fungus, 150 grams of rapeseed, 5 grams of oil;

75 grams of cornmeal cake.

The above recipes are approximately equal to each person's daily protein requirement. It can basically meet the daily needs of 75 grams for men and 65 grams for women.

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