KOMPAS.com – For now, protein is supposed to help the weight loss process. Adding protein to your diet makes it easier to stick to a low-calorie diet, which increases the benefits of losing weight.
According to a study from June 2015 on American Journal of Clinical Nutrition, protein helps the body feel full longer before the next meal arrives.
However, eating more protein does not mean more weight loss. In addition, not all types of protein have the same benefits.
Also read: No need for meat, white oyster protein is also plentiful
Here are four myths about protein that can actually hinder your weight loss efforts.
Myth 1: Eat without spices
Eating protein-free spices, such as cooked chicken without spices, often helps with weight loss.
This diet also usually requires the perpetrator to eat the same menu every day.
According to a study from August 2011, published in American Journal of Clinical Nutrition, food repetition can work in obese people, for example, eating macaroni cheese every day for five days in a row.
This diet resulted in them consuming fewer calories compared to their counterparts who ate pasta once a week for five weeks.
However, this does not mean that you have to eat it without spices. This, of course, will seem boring.
When you get bored, it’s easier to give up the weight loss path and return to a more comfortable diet.
Also read: What is more in protein, tofu or temperature?
Myth 2: You need a protein shake after every workout
If you eat a healthy, protein-rich diet for a few hours after your workout, you won’t have to eat protein drinks or protein drinks after your workout.
According to a January 2013 study from the Journal of the International Society of Sports Nutrition, you can get enough protein to recover and build muscle from the meals and snacks you eat throughout the day.
Adding protein shakes or protein shakes can be remarkable and only add unnecessary calories.
However, according to research, there are exceptions. If you exercise on a fast or empty stomach, you will need protein and carbohydrate intake after sweating to get your body into muscle building mode.
Also read: Diet science, how to meet the protein needs of a vegetarian?
Myth 3: You don’t eat enough protein
Many people assume that they should eat high protein foods when they are on a high protein diet. In reality, however, most of us have properly met our protein needs from our daily diet.
We must not forget that the more protein you consume, the number of daily calories you consume also increases.
Therefore, it is very important to calculate each calorie from any type of food you eat so that the total daily calories your body needs are under control.
Myth 4: Artificial meat is also healthy
Some restaurants now offer fake meat menus made from vegetable protein. He believes that this menu, in addition to the need for a vegetarian diet, also helps with weight loss.
However, meat without meat does not automatically have the same health benefits.
Some types of imitation meat are over-processed, and research shows that people who eat more processed foods eventually gain weight compared to people who eat whole foods.
In a study published in June 2011 in The New England Journal of Medicine, participants who ate more processed foods such as potato chips, sugary drinks and processed meat gained 1.5 pounds more weight than participants who ate less processed food.
It is good to achieve maximum results during the weight loss process, try to eat more plant proteins such as beans, lentils and tofu, and eat meat substitutes that are minimally processed.
Basically, protein is an important part of the weight loss process, but you don’t have to overeat it.
In addition to eating protein, it is better to combine your diet with healthy fats, fruits and vegetables that are rich in nutrients and carbohydrates rich in fiber.
Also read: New study: Risk of most protein intake for heart failure