What to eat to supplement protein for weight loss

When you think of protein, what comes to mind? Is it like a protein powder that often says "add a spoonful every morning" in an advertisement? Or abalone, sea cucumber, bird's nest, etc.? We understand that although this kind of food is very nutritious, it is also very expensive. So how do we ordinary people supplement protein? Let me talk to you in detail below.

First of all, why do we need to supplement protein?

It can be said that there is no life without protein, which is absolutely indispensable for our body. It is essential to consume sufficient protein so that outstanding people can grow up and be strong. It contains a lot of protein in muscle tissue and human organs such as the heart, liver, and kidneys. ； Bones, teeth, and even fingernails also contain a lot of protein. Protein is also crucial for the growth and development of adolescents and children.

Compared with these expensive abalone, sea cucumber, and bird's nest, they can be compared with milk, raw eggs, and water tofu. Let’s talk about tofu first. In fact, it is a cheap soy food that actually contains protein and has high nutritional value. It has a high protein content and is a high-quality protein. Much higher than bird's nest. And among natural plant foods, the carbohydrate composition of legumes is relatively more effective. The composition and proportion of its essential amino acids are similar to those of animal protein, making it a natural and ideal food that complements grain protein. There are many types of tofu, soft, hard, pickled, smoked and stewed. Any method is acceptable.

Let’s talk about raw eggs. Eggs are not only rich in nutrients, but also of good quality. They are a highly nutritious food and are the most suitable for the body's carbohydrate pattern. It is an ultimate source of protein. By eating two eggs a day, paired with other legumes and vegetables, the protein intake is far better than sea cucumber in terms of both quantity and quality. So when it comes to milk versus abalone, although the protein content of abalone is indeed very high, the protein in milk is very high quality and is called whey protein. This type of protein has a very high carbohydrate score and is particularly suitable for digestion and use by the body. Therefore, the protein of milk is close to the highest level.

In addition, high-quality protein also includes livestock ingredients such as fish, poultry, eggs, and lean pork. The protein in livestock food is not only high in content, but also has a carbohydrate composition that is more suitable for the body's needs, especially containing calcium phosphate and methionine. Nutritional consumption of foods such as cereals or legumes can give full play to the complementary effects of protein. However, animal foods generally contain a certain amount of saturated fatty acids and cholesterol, and excessive intake may increase the risk of cardiovascular disease.

Breakfast: Boiled eggs (60g in shell)； Milk 250ml ； 35g sliced ​​bread.

Meal between meals: Dried fruits (about a small handful with shells)

Lunch: 25 grams of thin stockings and high heels, 100 grams of fried lentils, 5 grams of oil；

Boil 100 grams of green vegetables, 50 grams of water tofu, 3 grams of oil；

Braised flat fish (50g with bone) 3g oil； White rice (100g rice)

Meal between meals: one apple (medium)

Dinner: 50g fried chicken, 100g bell pepper, 5g oil；

Fried fungus (10g dry), 150g rapeseed, 5g oil；

75 grams of cornmeal cake.