Can I eat pigskin for weight loss

During weight loss, it is generally recommended to eat pig skin in moderation, but the total amount and cooking method should be controlled. Pig skin is rich in collagen but has a high oil content. It is recommended to prioritize low-fat methods such as boiling and cold mixing. The nutritional value and calorie content of pigskin are closely related to its cooking method. 100 grams of boiled pigskin contains approximately 15 grams of protein and 2 grams of fat, with calories ranging from 80-100 calories; And the fat content of fried pork skin of the same weight can be as high as 40 grams, with more than 450 calories. Collagen in pig skin is helpful for skin elasticity, but its amino acid composition is incomplete and cannot completely replace lean meat protein. Animal experiments have found that collagen peptides may reduce food intake by increasing satiety, but the human effect is not yet clear. Most studies suggest that daily collagen supplementation should not exceed 10 grams, which is equivalent to about 50 grams of boiled pigskin. The proportion of saturated fatty acids in lard exceeds 40%, and excessive intake may affect lipid metabolism. A 12 week controlled study showed that individuals who consumed an additional 30 grams of lard daily had an average increase of 0.3 mmol/L in low-density lipoprotein cholesterol. Pig skin paired with high fiber ingredients such as kelp and fungus can delay fat absorption. The Chinese Medical Association recommends that during weight loss, the daily intake of saturated fatty acids should be less than 10% of total calories, and the 1800 kcal dietary standard is equivalent to less than 20 grams.

It is recommended to use pigskin as an occasional source of protein supplement, with no more than 3 times a week and a limit of 30-50 grams per time. Simultaneously increase the intake of vegetables, fruits, and whole grains, combined with 150 minutes of moderate intensity exercise per week. If accompanied by high blood lipids or cardiovascular disease, consult a nutritionist to adjust the intake. High quality protein sources can prioritize low-fat meats such as fish and chicken breast.