The doctor explained that protein is different from starch and fat. Digesting protein requires more calories. Eating enough protein can increase the basal metabolic rate and burn more calories; schematic diagram.

(The picture is taken from photoAC)

[Health Channel/Comprehensive Report] Many gymgoers drink a cup of high protein after exercising.

In this regard, Liao Guimin, a doctor at the Good Day Clinic, said that the key to weight loss is to "eat enough protein", because it can increase the basal metabolic rate and burn more calories.

However, it should be noted that the faster you lose weight, the more muscle you will lose, so it is important to maintain adequate protein intake.

Liao Guimin explained in the "Good Day Clinic" on Facebook that the first thing to lose weight is to "eat enough protein" and the speed will be faster, and then to calculate the calories of fat and starch.

Because protein is very different from starch and fat, more calories are needed to digest protein.

After protein is broken down into amino acids, it is used to build muscles and other tissues; even if amino acids are to be converted into ketone bodies or glucose to be burned, more energy will be required.

Please read on...

Liao Guimin explained, in other words, eating enough protein can increase the basal metabolic rate and burn more calories.

In principle, every time you burn 7700 calories, you can lose 1 kg.

However, it should be noted that the faster the weight loss, the more muscle will be lost, so it is necessary to maintain sufficient protein intake, and the following two situations are listed:

●10% daily calorie deficit:

Daily intake of about 1.3-1.6 grams of protein per kilogram of body weight can maintain muscle to the greatest extent.

●20% calorie deficit per day:

This is the most common plan for weight loss, with a daily intake of about 1.6-2 grams of protein per kilogram of body weight.

Liao Guimin said that in terms of simple protein conversion, the volume of a girl's hands is about 40 grams of protein, and that of a boy is 50 grams.

If you take a body weight of 60 kg as an example, 1.5 grams of protein per kilogram is about 90 grams. For girls, it is slightly larger than the volume of 2 hands.

As for the intake of starch and oil, Liao Guimin reminds to check whether you have exercise habits:

●If you have the habit of exercising: you

can consume carbohydrates before and after exercising, which can help increase muscle to the greatest extent.

Do not eat starch during strenuous exercise, and the rate of fat burning during exercise will not be faster.

●If there is no exercise habit:

reduce the intake of carbohydrates, and the rate of burning fat will be faster.

☆Health news will never be missed, click like to follow the fan page.


☆For more important medical news, please go to Liberty Health.com.

keywords

  • sports

  • lose weight

  • protein

  • carbohydrate

  • muscle gain

related news