Protein, carbohydrate and fat are macronutrients. These nutrients are necessary and can provide us with energy and keep healthy.
It's very important to have a balanced diet and get enough of each macronutrient. If you want to lose weight or change your body composition, you can adjust the balance of macronutrients and consume more protein, while reducing your carbohydrate intake.
What role do protein and carbohydrates play in diet?
Fat, protein and carbohydrate together constitute three macronutrients in food.
Protein is the main component of skin, muscles, bones, organs, hair and nails. Dietary protein is very important, which can prevent weight loss, promote body growth and repair, and keep healthy. Dietary protein comes from animal or plant food.
Carbohydrate is the main energy source of human body. These types of carbohydrates are different in chemical structure and the speed at which the body absorbs them. Simple carbohydrates contain 1-2 sugar molecules, and the body absorbs them faster than complex carbohydrates, which have longer molecular chains.
benefit
A low-carbohydrate, high-protein diet has several benefits, including:
Weight loss: It is recommended to eat a low-carbohydrate and high-protein diet to help you lose weight. Because protein can help us feel full by eating the least food. The results will vary according to various factors, including calorie consumption and exercise.
Maintain weight loss: In addition to promoting weight loss, a high-protein diet helps people maintain a low weight.
Body composition: Body composition refers to the percentage of fat, bone, water and muscle in human body. Studies have shown that a high-protein diet can improve body composition.
Blood sugar: patients with type 2 diabetes reduce carbohydrate and high protein diet, which can improve the average blood sugar level.
Heart disease: A low-carbohydrate diet is good for heart disease.
Bone health: Eating more protein than the average recommended daily intake can reduce the risk of hip fracture and bone mineral density loss in the elderly.
risk
Adopting a low-carbohydrate and high-protein diet may bring some risks. For example, a diet rich in protein can put acid on the kidneys, which may increase your risk of kidney disease.
Long-term consumption of a high-protein diet may lead to the following health problems:
bone disease
Increase cancer risk
Liver function problem
Coronary artery disease
Food suitable for eating more.
People who follow a low-carbohydrate and high-protein diet can add the following foods to their diet:
egg
Fish and shellfish
meat
poultry
Some dairy products
Non-starch vegetables
soybean
Fungal protein
Foods to be avoided
People who limit their carbohydrate intake can avoid the following types of food:
Bread and grain
starch
Sugary beverage
Processed high-carbohydrate food
cereal
Some alcohol
fruit juice
Protein and carbohydrates are very important macronutrients, which can provide energy for the body and keep it healthy. A diet low in carbohydrates but high in protein helps to lose weight and improve body composition.