From one's own perspective, the saying "Life is a continuous journey of weight loss" refers to losing excess fat. However, many people find that during the fat loss process, muscle mass is also decreasing. The reason is a lack of protein. Do you understand what this means? Let me explain it to you today.
When you're in a calorie deficit, insufficient protein intake makes muscle loss very easy—weight loss without improving body composition is a failure, and you'll never achieve a stunningly low body fat physique. Conversely, during muscle gain, with a calorie surplus, insufficient protein intake results in a small portion of weight gain being muscle, with the majority being muscle. Therefore, to lose fat without losing muscle, and to achieve six-pack abs and a V-line, the key is to consume enough protein.
The "Chinese Dietary Reference Intakes" clearly states that adult men need to consume approximately 75 grams of protein daily, and adult women need approximately 65 grams daily. Chen Wei, deputy director of the Department of Parenteral and Enteral Nutrition at Peking Union Medical College Hospital, points out that the body cannot synthesize protein on its own, therefore food is the primary source of adequate protein. Meat is one of the main sources of animal protein. Beef, chicken, and lamb are all rich in protein. During weight loss, these can be added to the daily diet in moderation, but cooking methods should primarily involve frying or boiling, with less deep-frying. Soybeans, such as yellow soybeans, green soybeans, and black soybeans, are rich in protein, with yellow soybeans having the highest nutritional value. Eggs contain 11%-14% protein and are an important source of high-quality protein. Eating more chicken eggs, duck eggs, and quail eggs, especially the egg whites, is very helpful for supplementing protein. Because the protein structure in milk is different, milk protein can be completely digested and absorbed by the body, while meat protein can only be digested and absorbed in 1/2 to 2/3 of its complex structure, making it difficult to digest and absorb. In addition to obtaining a certain amount of protein from the daily diet, consuming whey eggs can achieve the same effect.
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