When talking about weight control, how to not get fat, of course, there are many methods that come to mind, such as controlling food intake, counting energy received from food per day, eating and fasting for periods such as doing IF (Intermittent Fasting), or various eating methods such as eating a keto diet (Ketogenic diet) or eating a Mediterranean diet. But in reality, the important foundation is to eat food to get complete nutrients and get energy from food not more than the energy needed per day.
Protein is one of the important nutrients that helps control weight. This ยูฟ่าเบท will take everyone to understand how protein can help control weight.
If you want to eat protein to lose weight effectively, you should eat it as follows:
- Control Calories: Although protein can help with weight loss, it is important to control your total daily calorie intake.
- Eating protein can increase your body’s need for water, so be sure to drink enough water to aid in the digestion and metabolism of protein.
- The way to eat protein is to have protein in every meal, whether it’s breakfast, lunch or dinner, because protein helps you feel full for a long time, reduces hunger and helps with snacking between meals.
- Choose healthy, low-fat, high-fiber proteins such as fish, lean meats, skinless chicken, beans, legumes, tofu, milk, and low-fat yogurt.
- You should eat more leafy vegetables or fiber during your protein weight loss because not eating fiber-rich foods can cause bloating or constipation.
- Consult a dietitian to find the right diet for your body type and goals.
Protein is a basic nutrient that must be received every day in sufficient quantities. The function of protein is as an important component of enzymes, hormones, immunity, increases strength to muscles, skin, and helps repair worn out organs. We can get protein nutrients from food sources such as meat, milk, eggs, tofu, and soybeans.
Precautions for eating protein to lose weight
- Protein diets should not be used solely for weight loss.
- Eat the right amount of protein to lose weight
- You should eat a balanced diet of all five food groups.
- Exercise should be combined with protein intake.
- You should choose a type of protein that is of good quality, has complete amino acids, and is low in fat.
- You should also eat protein from other sources, such as lean meat, fish, eggs, and nuts.
If you eat protein in an increased proportion and enough for your body’s needs. It will help control weight because protein makes you feel full longer than carbohydrate foods. Suppresses hunger, and makes you eat less. Eating protein helps increase the body’s energy expenditure in digesting protein by up to 20-35%. It also helps to balance glucose and insulin and reduces triglycerides in the blood.