Eating high-protein diet is not a crazy way to eat chicken breasts. Eating less than 20% carbohydrates may lead to short life! Nutritionists recommend "green iron" suitable for 3 ethnic grou

Weight loss is a national subject. Many fitness workers are enthusiastic about "high-protein diets", taking a large amount of chicken breast and protein powder to improve muscle mass and basic yield, and regard carbohydrates as physical enchantment. Huang Cuihua, executive chief of the Cancer Responsibility Foundation, reminds that the proportion of carbohydrates consumed in the diet is less than 20% that may be "short life"! A correct high-protein diet is to take 1.5 to 2 grams of protein weight to gain healthy muscle growth.

Ordinary people suddenly hear "high protein diet" and think that they are trying hard to eat meat or drinking whey protein! ? The correct high-protein diet is 1.5 to 2 times the protein grams taken according to the amount of personal activity and exercise. For example, people with 50 kilograms can eat 75-100 grams per day. When the muscle proportion increases, the base-recipitation rate will become higher; when the fat proportion increases, the base-recipitation rate will be lower. For example, the two people have the same weight and sit all day without doing anything. People with high basic acceptance rate consume more heat.

Huang Cuihua reminds that people who eat high-protein diets should still eat enough carbohydrates to avoid nutritional imbalance affecting brain function. The best carbohydrate ratio is about 50-55%, and the minimum must be maintained at least 40%. If the carbohydrate ratio is less than 20%, although it can reduce weight in the short term, it will increase the liver index, be unstable, easily fatigue, ketoacidosis and even death in the long term.

The three major nutrients required by humans are carbohydrates, proteins, and fats. The main source of carbohydrates is powdered foods, such as potatoes, breads, rice, noodles, grains, vegetables, fruits and sugars, and their main function is to provide energy.

According to data published in 2018 by the medical journal The Lancet Public Health, a study has traced the diet of more than 15,000 adults for 25 years, and estimated that carbohydrate intake and mortality are found to be U-shaped, that is, the mortality rate has increased when eating too much carbohydrate and eating too little carbohydrate.

The risk of ketogenic diet is higher and less easy to challenge

Another type of "ketogenic diet" is more stringent. It was originally used to treat inflammation, usually 70% fat, 25% protein, and 5% sugar. Huang Cuihua analyzed that ketogenic diet can only eat 40-50 grams of sugar per day, but 10 grams of sugar is taken for each bowl of vegetables. Therefore, eating 3 bowls of vegetables a day will almost consume the amount. Eat a little more fruit to supplement vitamins on the top, and the rest can only consume fat and protein.

Although you take less carbohydrates and eat only 1,200 calories a day, you can lose weight in the short term, but this way of eating is difficult to maintain, and the food is expensive, and it is easy to gain weight. Especially when the proportion of carbohydrates accounts for less than 10% of the total heat intake, it will cause harm to health in the long run, and the nutrition is uneven, and the mortality rate may be even higher.

Huang Cuihua reminds that if people really want to try a ketogenic diet, such as getting married in half a year, if you have short-term needs, it is recommended to consult professionals first. Most people should not try it easily.

High-quality green iron and drink the way you want

If you want to lose weight and eat healthily, in addition to a high-protein diet, Huang Cuihua also recommends "green iron and iron" to prepare about a flat bowl of fruit, and use pears, apples, and bananas to increase the fragrance and sweetness. You can also prepare a bowl of vegetables, whether it is sweet potato leaves, white cabbage, cabbage, or green river vegetables. People who don’t like grass flavor can boil them first. Especially yacinth seeds are anti-inflammatory and are rich in Omega-3. The whole pot started to fight for more than 1,000 C.C., and it took a full day to drink.

Green iron-based fitness group:

People who want to increase protein can add half a bowl of edamame, or convert water into beans or milk to drink a lot of protein.

Cold feet:

People who are afraid of cold can add ginger or 7-8 pepper to the green iron.

Fattening people:

Staple food is paired with a slice of whole maize toast, plus a palm-sized chicken breast or fish meat. It can also be converted into 1/3 bowl of brown rice, and add minced chicken and a lot of vegetables to cook into porridge. Paired with green iron, it is a refreshing and healthy weight-reducing meal.

Don’t be denied due to heat. How to avoid gaining weight?

Many people are suffering. Although they are very jealous of food on weekdays, they can’t help but eat delicious food when they participate in a birthday party or dinner party. The meal comes with a big meal and it’s very popular! Huang Cuihua called out, assuming that you can eat more than 1,500-2,000 calories at noon, you should balance your dinner. "Don't owe you debts for too long. Eat a big meal every day, and it will soon turn into fat at night, which will make you feel troublesome when you pile up!"

The principle of weight loss is "hot deficit", controlling the intake of hot amounts. She recommends that you can eat low-hot diets after a big meal to "stick to the dumpling", such as bean veggie pot, boil a lot of vegetables and pour a can of commercially available sugar-free bean fermented (about 270ml) as soup base, and the heat is only 100 calories. If you want to change the taste, you can add ginger yellow, curry and spicy noodles, which are all delicious.

And when you lose weight, you are prone to eat. "Little Tomato" is the savior of your mouth! A whole bowl only has 60 calories, and you will feel full after eating a few times. You can eat tomatoes no matter which fat loss method is used. It is sweet and sour, juicy and low in calories.