[리얼푸드=육성연 기자] The keto diet, which refers to a ‘high-fat, low-carbohydrate’ diet, has been popular with dieters, but has been disgraced as the ‘worst diet’ in the medical and nutritional circles. It is possible to lose weight in a short period of time, but it is difficult to maintain long-term weight loss, and there are concerns about health side effects such as an increase in ‘bad’ LDL cholesterol due to excessive fat intake.
Recently, there is a diet that has emerged after pushing these keto diets. It is ‘low tangodan’. The ‘high fat’ of the keto diet has been eliminated, and ‘high protein’ has joined instead thanks to the protein craze.
Less ‘refined’ carbs, more protein
The ‘low tangodan’ diet, which compensates for the disadvantages of the keto diet, is attracting attention as a healthier diet with the addition of ‘protein’, which has recently emerged as an important nutrient. However, there are also things to be aware of in the execution of the low tango stage.
First of all, it is the common ‘low-carbohydrate’ part of keto and low-carb groups. Extremely reducing carbohydrates can cause various side effects, such as decreased concentration or decreased stamina. Instead of limiting carbohydrates extremely, nutritionists recommend that it is correct to reduce intake of ‘refined carbohydrates’ such as white flour and sugar.
“High protein”… More than necessary, be careful driving in the evening
So is protein. While everyone is preoccupied with the mission of “you must eat a lot of protein,” it is easy to eat unnecessary amounts, but maintaining an excessive protein diet for a long time can strain the kidneys. Kim Eun-mi, a nutritionist at Kangbuk Samsung Hospital, said, “Excessive protein intake can lead to nutritional imbalance, and especially if kidney function is weakened, you should be more careful.” The recommended daily protein intake for adults is 0.8 to 1.2 g per 1 kg of body weight.
The problem of allocating the amount of protein to three meals is also important. Koreans have a strong propensity to eat animal protein, such as meat, at company dinners or dinners, but this is not the right way to consume it. In fact, according to a paper published in the Journal of Nutrition in 2014, the group that ate protein three times a day and ate the right amount synthesized 25% more muscle protein than the group that ate most of the protein in the evening. appear. Our body can only use a certain amount of protein at a time, so if you eat a lot of protein in the evening, it is usually stored as fat. In other words, if you want protein to spread throughout your body throughout the day, you should eat it in three meals.
Along with this, in order to efficiently apply low-tangodan to the table, you need to pay attention to the type of protein and how to cook it. Kim Eun-mi, a nutritionist, said, “Rather than protein supplements, intake of protein-sourced foods such as lean meat, fish, and tofu should be prioritized, and other sources of food should be used sufficiently so as not to consume too much meat.” When cooking meat, it is better to use less fat parts and put less oil and seasoning. It is also necessary to accompany it with plenty of vegetables.
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