Q: Which is more suitable, eggs or milk? A: Many people misunderstand fat reduction: some things can't be eaten, or what you can eat can reduce fat. But the fact is that if you want to lose weight healthily and permanently, all kinds of food can't be less; The so-called "fat-reduced meals" and "fat-reduced foods" are just marketing concepts. No food can make fat miraculously disappear.

Some of the "fat-reducing meals" on the market have only very low calories, and some have no or very little carbohydrates. The harm of these two ways of eating to the body can be understood after reading our previous articles. A certain calorie difference is the premise of reducing fat diet. But even if you are reducing fat, you should eat enough food under the premise of controlling calories, instead of getting calories from a single food category. In the daily diet, the recommended percentage of three macronutrients in total calorie intake is roughly as follows:

50-65% of carbohydrates

Fat 20-30%

Protein 10- 15%

During the period of fat reduction, the intake of fat can be controlled at a lower proportion within the normal range, such as 20%; Then increase the proportion of protein. Protein can increase satiety and protect muscles. Losing weight will reduce both muscle and fat. Therefore, in order to avoid muscle loss, in addition to ensuring the intake of protein, we need to do some resistance exercises.

Want to lose fat only by eating without losing muscle?

Don't even think about it!

Controlling calories is the major premise, and then consider the quality, that is, the nutrition contained in food. In addition, we should also consider physical feelings: Is it so hard? Are you satisfied? Knowing the above basic principles, you won't be entangled in the question of which is more suitable for reducing fat, milk or eggs, rice or noodles. Milk and eggs are nutritious foods, either one or the other; Unless your body is incompatible with eggs or milk.

The nutrition provided by milk is mainly protein and calcium; Eggs also contain high-quality protein. An egg yolk contains about 5g of fat, but it is also rich in many other nutrients, including all B vitamins, vitamin A and so on. If you need to strictly control fat or calories, you can eat whole eggs+low-fat/skim dairy products. The combination of protein and healthy fat makes you feel full. We introduced Professor Yu Kang's diet in Peking Union Medical College Hospital before. His diet has three key words: comprehensive, balanced and moderate. It is not by eating eggs or milk (both) that the body fat rate is reduced from 28% to 22% in two months. Most importantly, there must be exercise!

Q: What is the daily intake of protein? A: Most healthy people: 0.8- 1.2g/ day per kilogram of body weight. And pay attention to ensure a certain proportion of high-quality protein. Some people need more protein, such as pregnant women, high-intensity manual workers or athletes, people recovering from injuries and so on.

According to the current dietary nutrient reference intake standard in China, the daily protein reference intake of adult women with light physical activity is 55g, and that of men is 65g. For most people, protein's intake is enough. Living conditions are good, and fish and meat are eaten too much. But should pay attention to the problem of protein's surplus. High protein diet may cause or aggravate bone loss in adults; People who already have kidney problems, a high-protein diet may accelerate kidney failure. Q: Is it harmful to eat tea eggs often? Tea eggs will take several days to sell.

Answer: Compared with boiled eggs, protein and fat don't lose much. B vitamins are lost, but some nutrients may increase, such as vitamin C, which is very few in itself. Tea eggs cooked for a long time, compared with soft boiled eggs, the oxidation degree of fat and cholesterol will increase slightly, but it is still very small. If you like this way of eating, you can continue to eat. Tastes better. But we should pay attention to two problems: salt and food safety.

Tea eggs are easy to be contaminated by bacteria after being placed for a long time, so try to choose a shop with health protection; Heavy-flavored tea eggs and braised eggs are not low in sodium. People who need to control their sodium intake, such as patients with hypertension and kidney disease, are not advised to eat tea eggs with heavy taste, let alone eat them regularly.

Edit | Hawthorn

Design Grapefruit