 
                                變胖!怪誰?別自責,蛋白質有話要說。
站上體重機這件事,對很多女孩而言,宛如踏上刑場,電子數字定格那一刻,就像劊子手手起刀落,宣告著這次減肥計畫,又是失敗告終。
變胖!怪誰?妳十之八九會把矛頭指向脂肪,但今天,請妳放過它。我要教妳正確認知肥胖根源,讓「蛋白質」說說話。
不會吃、不懂吃;吃得少、胖得快。

請妳思考一下,中午走進自助餐廳,琳瑯滿目的擺盤美食,好餓喔!這時妳一定會跳出一個念頭 ,肉吃一點、魚吃一點、澱粉少一點、青菜多一點。傍晚打開外送平台,目不暇給的滿星推薦,又餓了!然後妳又會跳出一個念頭,點個炒飯或炒麵就好,不要加小菜或湯品。
妳肯定以為這樣吃營養均衡、份量不多,省錢又減肥,一兼二顧,殊不知一段時間下來,體重機上的數字,非但紋絲不動,似乎還蠢蠢欲動往上走。妳滿腹疑問 : 奇怪,我吃得少怎麼胖得快?變胖,不是妳的錯,我知道妳很努力控制飲食,死命壓抑瘋狂進食的慾望、拚命維持妳認定的少量減重鐵律。但親愛的,妳錯了,與其逼迫自己吃得少,不如跟著我吃得對。
吃不飽、更會胖!吃得對、才會瘦!
首先,拋掉【少吃就會瘦】的觀念。國外研究證實,長期限制卡路里攝取,白話叫「吃不飽」,反倒會刺激食慾。也會導致讓身體有飽足感的瘦素(leptin)減少、新陳代謝速度變慢。
華盛頓大學研究,持續節食 6 個月,飢餓素增加 24%。麻州菲奇堡州立大學研究,更嚴苛的減脂節食計畫,6 個月讓飢餓素增加 4成,白話叫「越減,越餓」。然後,最可怕的事情來了,好不容易靠餓肚子稍微看到的減重成效,卻在恢復正常飲食後消失殆盡。甚至因為吃太少而暴增的「飢餓素」作祟,造成食慾一發不可收拾,體重迅速反彈,肥胖問題不減反增,結論是「越減,越胖」。
不用餓肚子! 優質蛋白質吃到飽,減肥減到好!
對,吃飽飽也能變瘦,還越吃越健康,減肥不是非得餓到頭昏眼花、四肢發軟。我要教妳的第一步,就是認識蛋白質。
1.【控制進食量】
富含蛋白質的飲食可以增加飽足感,讓妳不容易餓,自然吃得少。
2.【降低飢餓感】
蛋白質能增加肌肉量,看看健身房那一票猛男猛女,把高蛋白當水喝就知道,身上肌肉愈多,飢餓素分泌越少,食慾也會降低。總結來說,每日攝取足夠蛋白質,首先能降低食用其他易胖食物的機會,再者,因為有效控制飢餓素分泌,也就避開了解禁後反彈復胖的風險。人體每日所需蛋白質,大概是一天總熱量的 25-30%,吃好吃滿並不容易。
因此我建議,從早餐開始讓蛋白質進入妳的飲食習慣。因為妳最能掌握吃什麼的,就是早餐。我很推薦全脂牛奶,補充優質蛋白質同時也滿足鈣質需求,再搭配水煮蛋或炒蛋荷包蛋。中午晚上如果只能外食,那請記得要從魚蛋肉豆攝取多樣蛋白質來源。
@動物性蛋白質好消化好吸收。
@植物性蛋白質能同時攝取抗氧化植化素、膳食纖維。
溫馨小提醒~~菠菜跟花椰菜都是蛋白質豐富的蔬菜,多吃無害喔!
當個蛋白質美人!吃得飽還能吃得又瘦又健康!

飲食失調是導致肥胖的主要原因,一昧少吃多動,可能導致減肥大計功虧一簣。在我的經驗中,攝取優質蛋白質是同時維持體態、兼顧健康,最簡單又有效的方法,真的很多人在我的建議下,利用攝取足量優質蛋白質,幫助自己達到一直以來遙不可及的體重目標,而且皮膚變得更有彈性、不容易水腫,甚至排便都順暢不少。

現在開始,請為自己制定一個蛋白質減重計畫,不用斤斤計較吃了多少卡路里,當妳的身體攝取到足夠蛋白質,它會告訴妳「我不需要其他熱量了」。沒空運動、天天外食、再也不是減肥失敗的藉口。請記得,完美女人始於優質蛋白質!
延伸閱讀
所有減肥法中最好吃又不復胖的「地中海飲食法」!養成Omega飲食習慣,吃出易瘦體質、終生苗條不反彈















































































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