After losing 28 pounds, I understand: weight loss doesn't have to suffer! Eat these 5 types of "protein dishes" more often, but if you're full, you'll lose your balance

The biggest misconception on the road to weight loss is thinking that only by going hungry can one lose weight. In fact, truly lasting weight loss requires eating enough high-quality protein. Those who lose weight through dieting are nine out of ten likely to rebound, and scientific protein supplementation for weight loss not only reduces hunger but also maintains muscle mass. These 5 high protein ingredients can be called natural "fat burning accelerators".

1. Why is protein a weight loss tool?

1. Prolong satiety.

Protein digestion is 3-4 times slower than carbohydrates and can maintain stable blood sugar levels. Research has found that a high protein breakfast can reduce lunch intake by 200 calories.

2. Improve the thermal effect of food

Digesting protein itself consumes more calories, accounting for about 20-30% of the intake, while carbohydrates only account for 5-10%.

3. Protecting muscle tissue

If there is insufficient protein during weight loss, the body will break down muscles to provide energy. Maintaining muscle mass is necessary to prevent a decrease in basal metabolism.

2. Recommended 5 Affordable High Protein Ingredients

1. Chicken Chest: The King of Cost Performance

contains 24 grams of protein and only 1 gram of fat per 100 grams. Suggest soaking in salt water for 30 minutes before cooking to make the meat more tender. Cut into thin slices and stir fry quickly, or tear into shreds and mix cold.

2. Tofu: Plant protein plays a role.

North tofu has a protein content of 12% and is also rich in soy isoflavones. Frozen tofu has more pores, making it easier to absorb the flavor of soup. Paired with mushroom soup, it is delicious and low calorie.

3. Eggs: Omnipotent Nutritionist

One egg contains about 6 grams of high-quality protein, and the choline in the yolk can also help with fat metabolism. Boiled eggs are the most convenient, while soft boiled eggs have the highest digestion and absorption rate.

4. Lean Beef: supplementing Iron and Carrying Hunger

The protein content of beef tenderloin is 22%, and heme iron prevents anemia during weight loss. Cut thin slices in reverse, stir fry quickly with a small amount of olive oil, and pair with colored peppers for a more balanced nutrition.

5. Cod: Low fat and high protein

contains 18 grams of protein per 100 grams and less than 1 gram of fat. After marinating with lemon juice and black pepper, wrap the fish in tin foil and bake at 200 degrees Celsius for 15 minutes. The fish is tender and not greasy.

III. The Golden Rule of High Protein Diet

1. Diversified intake is more efficient

Ensure 20-30 grams of protein per meal, such as 2 eggs+milk for breakfast, 100 grams of meat for lunch, and tofu+fish for dinner.

2. Combining dietary fiber

The recommended ratio of protein to vegetables is 1:2, such as 100 grams of chicken breast with 200 grams of broccoli, to promote intestinal peristalsis.

3. The cooking method determines the amount of heat.

Priority should be given to low-temperature cooking such as steaming, boiling, and grilling, avoiding braising and deep frying. Replace heavy flavored seasonings with spices.

4. Timely supplement after exercise

Within 30 minutes after strength training, supplement about 20 grams of protein to help muscle repair. A cup of sugar free yogurt with some nuts is ideal.

4. Three misconceptions to be aware of

1. Excessive supplementation increases burden

1.2-1.6 grams of protein per kilogram of body weight per day is sufficient, and excessive supplementation may increase the burden on the kidneys. Individuals with renal insufficiency should follow medical advice.

2. Neglecting the overall dietary structure

One should not only eat protein, but also ensure a balanced intake of carbohydrates, high-quality fats, and vitamins.

3. Complete replacement of regular meals is not advisable

Protein powder and other supplements cannot replace natural foods and lack other essential nutrients. Remember, weight loss is not about eating less, but about eating well. When these high protein ingredients frequently appear on your plate, not only do you not have to endure hunger torment, but you can also watch the numbers on the weight scale steadily decrease. Even more surprising is that both the skin condition and mental state will improve. Go check your fridge now, have you prepared all these 'protein dishes'?