Eating salads alone won't accelerate weight loss

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Many people trying to lose weight instinctively turn to salads filled with vegetables. However, restricting meals in an extreme way can actually lead to binge eating.

Experts emphasize the need for a diet that sustains a feeling of fullness, often cautioning against dieting while enduring hunger. Instead, they recommend combining protein and soluble dietary fiber to sustain the feeling of being full.

Studies show that as protein passes through the gastrointestinal tract, it stimulates the release of a hormone called GLP-1, which creates a feeling of fullness through the same mechanism as the key ingredient in the weight-loss drug Wegovy. Experts say this should be combined with dietary fiber — such as that found in apples, kiwis, and blueberries — that reaches the large intestine and triggers additional satiety hormones.

In fact, multiple studies have shown that diets high in protein are effective in reducing appetite and promoting weight loss. In particular, consuming sufficient protein at breakfast tends to reduce total daily calorie intake. However, this does not mean carbohydrates should be completely eliminated.

Carbohydrates are also an essential energy source, and maintaining balance is important. If any one component is lacking, there is a higher risk of muscle loss or binge eating.

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Protein & fiber combination works better

Eating protein together with dietary fiber creates a first wave of satiety signals in the stomach and small intestine, followed by a second wave in the large intestine, extending the duration of fullness. It is recommended to get protein from foods such as beef, chicken, tofu and eggs, and to choose fruits like apples, blueberries, and kiwis, which have a low glycemic index and high nutritional density.

Oatmeal with kiwi, blueberries, almonds and honey / gettyimagesbank

When choosing meat, lean cuts are recommended. These include chicken breast, pork hind leg, and beef round. Compared to pork belly, pork hind leg contains 1.5 times more protein and only about one-third of the calories. Beef round is very low in fat and rich in protein.

Some people believe that eating meat leads to weight gain. However, lean, protein-rich cuts help maintain muscle and reduce fatigue. They are also rich in iron and zinc, which help prevent anemia and boost immunity. Above all, protein reduces the secretion of ghrelin — the hormone that stimulates appetite — leading to reduced food intake overall.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.