How to choose protein during weight loss? Is animal protein more effective than plant-based protein?

Choosing More Efficient and Comprehensive Proteins

The proteins commonly found in our daily lives are mainly divided into two categories: plant proteins and animal proteins. However, modern people often have misconceptions about protein. Most people believe they should consume more plant-based proteins, subconsciously associating them with "health," "natural," "low-fat," and "high-fiber," feeling that plant proteins are more beneficial for weight loss than animal proteins.

In reality, regardless of their source, the proteins you consume are ultimately broken down into amino acids. The body uses these amino acids to build muscles and produce enzymes and hormones. However, the body needs different types of amino acids, and a lack of any one of them can disrupt the entire process.

These amino acids are further divided into essential and non-essential amino acids. Non-essential amino acids can be produced by the body itself, while essential amino acids cannot be produced in the body and must be obtained from food.

There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. If a food contains all nine essential amino acids, it is considered a "complete protein source," providing your body with all the necessary amino acids.

Animal protein is a very good source of protein because it often contains all nine essential amino acids, providing the body with complete protein. For example, meat, fish, eggs, and dairy products are excellent sources of animal protein. While plant proteins also contain amino acids, they rarely contain all nine essential amino acids; some lack one, and others lack several. Moreover, not all the protein we consume can be absorbed and utilized by the body. The body's absorption and utilization rate of plant protein is often not as high as that of animal protein.

Therefore, if you want to choose a more complete protein source, eating a few pieces of meat can easily do the trick. However, if you only supplement with plant protein, you may need to consume a large amount of various types of plant proteins to ensure the completeness of essential amino acids. Therefore, prioritize consuming higher-quality animal protein.

Who is not suitable for eating legumes?

The most common sources of plant protein are usually legumes such as soybeans, mung beans, and broad beans. Although legumes contain many nutrients, they are not suitable for everyone, especially young women who are trying to lose weight.

Many women, in their pursuit of weight loss, unconsciously increase their intake of legumes, such as eating large amounts of tofu and drinking soy milk. However, excessive consumption of legumes may lead to an excess of estrogen in the body, resulting in a pear-shaped figure with lower body obesity, and may also affect women's reproductive health.

Soybeans contain a phytoestrogen called isoflavone, which has a structure similar to the body's estrogen. Many believe that supplementing with soy isoflavones can reduce the risk of breast cancer, and can also help with breast enlargement and alleviate menopausal symptoms. However, many studies have also shown that soy isoflavones may cause hormonal imbalances in some people, increasing the risk of cervical and breast cancer. This is largely related to individual differences, meaning that soy isoflavones may have a dual effect.

Firstly, for weight loss, both estrogen deficiency and excess estrogen can lead to weight gain. However, for young women with high estrogen levels, consuming large amounts of legumes will lead to an excess of estrogen in the body. Excess estrogen not only affects a woman's menstrual cycle, causing premenstrual syndrome such as dysmenorrhea, but also makes it easier for fat to accumulate in the lower body. Therefore, if you are a woman with a tendency towards lower body obesity, it is recommended to try reducing your intake of legumes.