Why is weight loss pushing high protein? Eating fat, carbohydrates, and water in this way will prevent rebound

Every time I see the comparison of those who lost ten pounds in a month on social media, there are always people who can't help but be eager to try. A high protein diet seems to have become the universal key to weight loss, but can those who rely on chicken breast and protein powder to lose weight really maintain it in the long run?

1. Short term magic of high protein diet

1. Stronger satiety

Protein is digested much slower in the stomach than carbohydrates, like a sponge slowly releasing energy. After eating enough protein, the feeling of "feeling hungry right after eating" will indeed be significantly reduced.

2. Higher thermal effect of food

The body needs to burn more calories to digest protein, which is equivalent to quietly burning calories while eating. The energy consumed in this process is about 20-30% of the protein's own calories.

3. Protect muscles from loss

During rapid weight loss, the body easily breaks down muscles to provide energy. Adequate protein is like steel bars on a construction site, which can maximize the preservation of muscles, the "energy consuming powerhouse".

2. Risk of long-term single high protein

1. Metabolic adaptability

The body will quickly adapt to this dietary pattern, just like people who work overtime every day will experience a decrease in efficiency. After three months, the effect of "eating protein can make you thin" is often greatly reduced.

2. Nutritional imbalance

Overemphasizing protein may lead to insufficient intake of micronutrients such as vitamins and minerals. Just like adding gasoline to a car but forgetting to change the oil, it can run in the short term but harm the body in the long term.

3. Intestinal burden

Continuous excessive protein can put pressure on the gut microbiota, which may lead to problems such as bloating and constipation. Those who experience skin deterioration and worsening breath after losing weight are likely to fall into this trap.

3. Correct way to open fat and carbohydrates

1. Choosing the right type of fat

Unsaturated fatty acids in nuts and deep-sea fish can actually promote fat metabolism. People who completely reject fat are often more prone to overeating and rebounding.

2. You should be able to choose the right time for carbohydrates.

Adding an appropriate amount of high-quality carbohydrates within 2 hours after exercise can quickly restore physical strength without easily converting into fat. Eating sweet potatoes, oats, and other foods during this time period, the way the body processes them is like a delivery station on Singles' Day, with particularly high efficiency.

3. Pay attention to the proportion of combinations

The most reasonable daily ratio of the three major nutrients for ordinary people is 45-65% carbohydrates, 20-35% fats, and 10-35% proteins. The specific ratio should be adjusted according to the amount of exercise, just like adjusting the temperature of an air conditioner depends on the outdoor weather.

4. Sustainable Dietary Adjustment Strategies

1. Setting a Transition Period

When transitioning from a high carbon diet to a balanced diet, you can gradually reduce the carbon water ratio over a period of two weeks, allowing your body to adapt slowly like a frog in warm water.

2. Emphasize dietary diversity

Consume no less than 20 natural ingredients per week, and all colors of fruits and vegetables should be evenly soaked in rain and dew. A diversified diet is like an investment portfolio, with stronger risk resistance.

3. Establish a flexible mechanism

Reserve 1-2 "relaxation meals" per week, which can meet psychological needs and avoid continuous decline in metabolic rate. Remember, this is not a cheating meal, but a strategic adjustment.

Losing weight is not about sprinting 100 meters, but about lifelong maintenance. Instead of worrying about the intake of a certain nutrient, it is better to cultivate awareness of food. When you can feel the true flavor of food like drinking tea, your body will naturally find its most comfortable balance point.