혈당 속도 늦춰 지방 축적 억제하는 저GI 탄수화물
Protein plays a critical role in maintaining muscle mass and boosting metabolism, helping you feel full longer and aiding in body fat reduction. Key protein-rich foods include chicken breast, salmon, eggs, and Greek yogurt.
Chicken breast is a high-protein, low-fat option, delivering 27 grams of protein and just 3 grams of fat per 100 grams. It’s highly effective for fat loss, as it helps preserve muscle mass while targeting body fat. Insufficient protein intake during weight loss can lead to muscle loss, but chicken breast supports muscle maintenance while promoting fat reduction. Salmon, providing about 22 grams of protein per 100 grams, is rich in omega-3 fatty acids, which enhance fat breakdown. Chronic low-grade inflammation is a known contributor to fat gain, and omega-3s help reduce inflammation, lowering lipid accumulation and supporting fat metabolism.
Eggs are a complete protein source, containing all nine essential amino acids in balanced proportions. They promote muscle protein synthesis and are effective for fat loss. Compared to bread or cereal of equivalent calories, eggs provide longer-lasting satiety, reducing overall calorie intake. Greek yogurt, with over 10 grams of protein per 100 grams, is also rich in probiotics. It requires more energy to digest, contributing to calorie expenditure, and its probiotics improve gut microbiota balance, which is critical for preventing fat accumulation and optimizing digestion.
Low-GI Carbohydrates to Stabilize Blood Sugar and Prevent Fat Storage
Unlike refined carbohydrates, which cause rapid blood sugar spikes and promote fat storage, low-glycemic index (GI) carbohydrates are absorbed slowly, preventing insulin surges and reducing fat accumulation. Oats, brown rice, and sweet potatoes are prime examples of low-GI carbs.
Oats are rich in beta-glucan, a soluble fiber that slows digestion and mitigates blood sugar spikes, helping to curb fat storage. Beta-glucan forms a viscous gel in the stomach by absorbing water, prolonging satiety. It also lowers LDL (bad cholesterol) while raising HDL (good cholesterol), creating an optimal environment for fat burning. Brown rice contains three times more insoluble fiber than white rice, promoting gut motility and inhibiting fat absorption. With a GI of 50–55, compared to white rice’s 73–75, brown rice supports gradual blood sugar increases, improving insulin sensitivity and reducing fat storage. Sprouted brown rice also contains GABA, an inhibitory neurotransmitter that enhances fat breakdown and regulates stress hormones, helping to prevent stress-induced overeating.
Sweet potatoes, with a GI of 44–50, are highly effective at preventing blood sugar spikes and boosting fat loss. Their resistant starch, which reaches the gut undigested, acts as a prebiotic, improving gut health and inhibiting fat absorption.
Lim Hye Jung, HEALTH IN NEWS TEAM
press@healthinnews.kr