Text: Aoki, lazy people after the holidays** guidance, so that the calories in your diet are 30% less out of thin air
Every year and the festival will be doubled, and now that the Spring Festival is almost over, and the muscles in the body are almost mature, it's time to start **.
Today, I will recommend a lazy ** technique for you in principle, which can reduce your calorie intake of food by at least 30%.
The body's calories come from three main energy substances: carbohydrates, fats, and proteins.
However, this stuff cannot be absorbed by the body and must be digested before it can be converted into energy.
Digestion consumes energy, and the intestine as an organization, it also needs to provide energy, not that you can digest everything directly, but use most of the energy to digest, and this consumption is the so-called "calorie".
Fat can be easily converted into essential glycogen, which accounts for about 4% of calories in food, that is, less than 5% of calories are consumed, while the other 95% of calories are absorbed and utilized by the body, which is the most effective energy source.
The second is carbohydrates, mainly rice and wheat flour, which are also easily absorbed by the body, accounting for 5%-6% of calories, only slightly higher than fat.
Carbohydrates are more readily available than fats, but they are absorbed at a similar rate as fats, which has long been the only way people around the world have turned to sugars as the only way to survive hunger crises.
Protein is a strange thing compared to sugary fats, which make up 30 to 40 percent of calories, which means that half of the calories are wasted in the air and not absorbed by the body.
The digestion and absorption of protein consumes three to four times as much energy.
The reason for this phenomenon is that glycogen is the main energy source that can be absorbed and utilized by the human body, while fats can be directly degraded into sugars, but proteins cannot.
When a protein is degraded, it is not glycogens that produce amino acids.
Amino acids are a good substance, and they are the most valuable resource in the human body, such as synthesizing their own cells.
Before the human body uses energy, it first depletes the liver sugar in the body, then digests the fat in the body, and finally digests the protein in the body.
Amino acids are a good thing, but it cannot be used as an energy source.
In the case of a lack of liver sugar, the body will also have a lot of amino acids ingested into the body, so the body will reconvert these amino acids into liver sugar as energy, which is a very tedious and physically demanding process, losing about 30% to 40% of the total amount of food.
So, if your diet is rich in protein, a small amount of carbohydrates and fat, then you can effortlessly reduce calories by 30% to achieve the purpose of a lazy person**, which is also the meaning of my title, related scientific research has published countless articles, and many dietitians have conducted experiments to prove that this is feasible.
But that's not all.
Protein foods not only consume a lot of energy, but also make people feel strongly full.
Protein is difficult for the human body to digest, it has to go through many times of digestion and digestion before being converted into glycogen, which will also have a great negative impact on the body.
The energy required by human beings is inexhaustible and has no upper limit, and it is this gene that allows humans to survive the long famine in the long years.
Therefore, people have a characteristic that even if they have more strength in their bodies, once their stomachs are empty, they will feel hungry.
People with strong willpower can suppress their desires, while those who are not strong enough will eat all the time, storing energy in their bodies and forming layers of fat.
However, as long as there is food in the stomach, the person's stomach will be full, and the person will not feel hungry, and there will be no appetite anymore, and there will be no flesh.
Of all the foods, the fruit is the easiest to digest, and after half an hour to an hour after entering the stomach, the body will completely digest it, which will cause hunger and prompt you to eat more, so although the fruit is not high in calories, in fact, as long as you eat more, you will gain weight.
It takes 45-2 hours for vegetables to digest and absorb, so there is not much hunger to do.
Grain and other carbohydrates take about 2 to 3 hours, which is the same time as a normal person's three meals a day, and if you rely on porridge and buns alone, you will starve to death in three hours.
Protein is different, only liquid protein milk and soy milk can be digested in more than four hours, while animal protein in meat takes more than four hours to be completely digested, seafood takes more than four hours, poultry such as chickens and ducks take more than five hours, and red meat such as pork, beef and mutton takes more than six hours.
Specific to daily life, if you eat a lot of food, then a person will not feel hungry and will not have an appetite after a long time.
A kilogram of meat, and a kilogram of rice, the feeling of fullness is completely different.
According to foreign literature, if the proportion of protein in the total energy of the human body is less than 15%, it will cause a strong feeling of hunger, thereby increasing food and calories, thus causing obesity.
If 25% of the calories consumed by the human body were made up of protein, people's appetite would be reduced by 60%, and the likelihood of snacking at night would be reduced by 50%.
Countless trials have shown that protein-rich breakfasts greatly reduce people's appetite and increase calorie intake.
Therefore, dietitians in various countries will recommend some protein-rich foods, such as eggs, beef, chicken breast, fish and milk.
It is precisely because of this "satiety" that protein can play a role in the process, not only 30% to 40%, but also complement each other, which can not only greatly reduce the calories that the human body can consume, but also greatly reduce the calories ingested by the human body.
In addition to the above two factors, each food contains different energy.
The calorie content of 100 g of carbohydrates is 400 calories.
In 100 g of fat, 900 calories are included.
100 g of protein contains 400 calories.
So, protein is very "light", it contains almost as many calories as carbohydrates, while fats are fats, in fact, fats are quite satiety, but the calories are too high.
Protein is similar in calories to staple foods, but it is more filling than staple foods, and in the process of digestion and absorption, at least 30% of food will be wasted, which is why protein is called "** artifact".
Of course, there is no single nutrient ingredient, although rice is mainly carbohydrates, but also contains protein and fat, while beef is rich in protein, but also contains a lot of sugars and fats, even protein powder used for sports, also contains some trace amounts of fat, in addition, because the human body is omnivorous, so the demand for nutrients is also relatively rich, if you only consume one nutrient, it will feel uncomfortable.
So, there is no pure protein and there is no point.
According to dietitians, only 25% protein is effective for weight loss, and most people can eat well.
As someone who eats and drinks a lot during the Chinese New Year, I think the content in this article is instructive.
I want you to be all beautiful and healthy.