当「高蛋白」从一个「健身人群的小众需求」，变成「全民日常食物的标配」，中国人的蛋白质摄入问 题，自然迎刃而解。 我们到底缺不缺蛋白质？ 去年有则新闻说中国人均蛋白质摄入量已经超过美国，引起了广泛讨论。 供应量与实际摄入量之间的差距，很多人经常将这个蛋白质的利用率问题，归结于我们的饮食结构。 01 关于「中餐缺少蛋白质」的说法，一般是说我们「肉蛋奶」吃得少。 但是在今天，牛肉都二三十块钱一斤了，鸡蛋、牛奶更是便宜。蛋白质摄入不足，其实不是因为匮乏， 更多的是还是饮食习惯的问题。 很多人觉得诶不对啊？不是一直说美国人天天吃肉，我们肉蛋奶摄入不够，怎么我们蛋白质摄入还更高 呢？ 事实上呢，这是很多媒体犯了个错误。这个数据实际上统计的是人均蛋白质的供应量，而不是摄入量。 如果根据我们国家前几年自己的统计，我们的蛋白质人均摄入量大概在65-85g左右。达到了推荐标准， 但离发达国家还略微有距离。 但是这一点我们也没法直接拿过来，因为东亚约有70%-90%的人群，存在不同程度的乳糖不耐受。 那直接照搬「欧美饮食」，就真的科学吗？ 美国人的饮食结构，确实是高蛋白，但同时也是「高脂肪」和「高糖分」的，其中也是包含了健康因素 ...

Core Viewpoint - The article emphasizes the importance of a balanced approach to fat loss and muscle gain, highlighting the significance of caloric deficit, protein intake, exercise types, and sleep quality in achieving sustainable results [6][7][18]. Summary by Sections Caloric Deficit - A daily caloric deficit of 300-500 kcal is deemed optimal for effective fat burning while preserving muscle mass, reducing the risk of rebound weight gain [7][9]. - It is recommended to calculate the basal metabolic rate and total daily energy expenditure to establish a suitable caloric deficit [8]. Protein Intake - The article suggests a protein intake of 1 gram per kilogram of body weight, with examples provided for a woman weighing 60 kg needing approximately 60 grams of high-quality protein daily [11]. - Each meal should contain 20-30 grams of protein to meet synthesis needs, as excessive protein may increase diabetes risk [11]. Exercise Recommendations - Strength training is crucial for muscle growth, with a recommendation of 2-3 sessions per week, lasting 30-60 minutes each [13]. - Aerobic exercise should be limited to 3-5 times a week for 20-30 minutes to prevent muscle loss [14]. Sleep Importance - Sleep plays a vital role in muscle synthesis and fat breakdown, with optimal sleep times suggested to be around 10:30 PM to 7 AM [16][17]. - The article posits that effective weight management is a combination of exercise, diet, and sleep, with sleep acting as a bridge to maximize the effects of the other two [18]. Muscle Preservation - It is noted that even with proper diet, exercise, and sleep, muscle gain during a month is limited to just over a pound, emphasizing the need to protect muscle during fat loss [19].