Is it necessary to eat more protein to lose weight? Chicken breast has the lowest fat content, can I eat more of it?

Is protein a holy grail for those who want to lose weight? Some people hope to lose weight through exercise, so they adopt a low-carbohydrate, high-protein diet, thinking that "healthy menu = more protein intake", and especially that the only low-fat protein source is chicken breast, so they only eat chicken breast. Let’s hear what professional fitness coaches have to say about this.

Don't take in too much protein during weight loss, as it may have a negative effect

When many people plan a weight loss menu, they think they need to eat more protein. When the word "protein" is mentioned, everyone will think of "healthy diet, chicken breast, protein, and a weight loss menu that will not make you fat" etc. It is true that protein is very important to the body. Since protein cannot be synthesized in the body, it needs to be ingested through food. The body breaks down protein to produce amino acids, which are then combined into body protein.

Protein is also the main component of fingernails and toenails, hair, skin, muscles, bones and blood. Not only that, hormones, enzymes, antibiotics, etc. are also made up of protein. Professional fitness coach An Zhenbi said in his new book "11 Minutes of Light Muscle Fitness a Day, Successfully Lose 39 Kilograms" that although protein is an essential nutrient for the human body, it is actually not good to consume too much protein during weight loss. Because the protein digestion process produces ammonia (commonly known as ammonia), if too much ammonia is given to the kidneys or liver, it is likely to cause toxemia.

During weight loss, protein intake is sufficient

Gabbil. In his book "Conscious Eating", Dr. Cozens mentioned that excessive protein intake will cause vitamin B6 and vitamin B3 deficiency, and protein will also excrete minerals such as calcium, iron, zinc, and magnesium from the human body. It is recommended that during weight loss, you only need to consume a moderate amount of protein; when exercising, remember to increase your water intake so that the water can be converted into urea and the bad substances can be quickly excreted from the body.

Is chicken breast the lowest fat protein?

Another myth is that "chicken breast is the lowest-fat choice of protein." The benefit of chicken breast is that it has a high protein content per gram and a low fat content. Even if you consume the same amount, the fat you consume is relatively less. There are some processed chicken breast foods available recently, which are convenient for supplementation. However, chicken breast is not the only high-protein, low-fat food, so you don't have to eat chicken breast. You can eat beef or pork loin, shank, fillet, tenderloin, eggs, tuna, salmon, white meat, etc.

Exercise "big muscles": high-intensity exercise + protein

Finally, a reminder: some boys want to build "big muscles", so they take high-protein intake and even buy protein supplements. In fact, when doing weight training, you do need to consume more protein than usual, so moderate protein supplement intake is helpful. However, it is recommended to prioritize protein intake from natural foods, and then take protein supplements to make up for the deficiency. Please note that if you only consume protein without high-intensity exercise, you may gain weight, so be careful.