Gracyanne Barbosa eats 1,200 eggs a month; what the doctors say

If consumed in excess, it can cause complications, regardless of exercise.

In an interview with Glamor magazine, model Gracyanne Barbosa said she eats 900 to 1,200 eggs a month. “There are 8 eggs per meal,” said the fitness muse. The large number attracts attention, however, the high consumption of eggs is not an unusual practice among those who practice physical activity to increase muscle mass more quickly, since the egg is rich in proteins. But basically the consumption of this large amount of eggs is recommended?

“Recommendations for egg consumption will depend on a number of factors, such as gender, weight, height and intensity of physical activity. But, in general, it is recommended that an adult eats 1 to 3 eggs per day, regardless of physical activity. Any value higher than this must be monitored by a trained professional. This is because eggs, if consumed in excess, can cause weight gain, renal overload, alterations in the lipid profile in people already predisposed to the problem”, she warns. Marcella Garceznutritionist and director of the Brazilian Association of Nutrology.

Balanced diet

The doctor also emphasizes that, for a balanced and healthy diet, eggs should not be the only source of protein. The good news is that although eggs are actually one of the richest foods in protein, with around 6 grams per unit, there are numerous other foods that contain equal or even higher amounts of this nutrient and can therefore serve as alternatives. .to supplement protein consumption. The expert listed some of these options:

• Red and white meats

The best sources of protein are of animal origin. However, you must be careful before eating meat excessively.

“Red meat, for example, despite being rich in protein, also has a large amount of saturated fat, which increases bad cholesterol levels, increasing the risk of cardiovascular disease. The same goes for chicken, which should be eaten without skin, favoring roasted or grilled breasts to avoid an excessive intake of fat”, underlines the doctor.

• Fish

Among meats, one of the best options for those who want to increase their protein intake is fish, as it tends to be leaner and less caloric than red meat.

“Salmon is particularly interesting because, in addition to being rich in protein, it also contains large amounts of omega-3, which allows for faster muscle recovery,” says the nutritionist.

• Oilseeds

For those looking for vegan options, walnuts and almonds are a great alternative to eggs because, according to Marcella, they are rich in protein and also help regulate intestinal function and prevent cardiovascular disease.

“However, it is important not to exaggerate with the consumption of oil seeds, limiting it to 5 or 6 units per day, because they are also rich in fat and high-calorie, thus promoting weight gain,” he warns.

• Quinoa

“Quinoa is an excellent source of protein since, in addition to being rich in this nutrient, it also contains all the amino acids essential for the correct functioning of the body. In this way the proteins contained in foods are used better. As if that wasn’t enough, quinoa is also rich in other nutrients, such as fiber, magnesium, iron, potassium, B vitamins and zinc.”

• Legumes

According to the expert, legumes, such as chickpeas, lentils, beans, peanuts, peas and soya, are among the foods with the highest protein value.

“Among legumes, chickpeas are especially worth mentioning, which are also rich in fiber and contribute to the feeling of satiety, beans, capable of reducing cholesterol and blood sugar, and soya, which is among the richest in proteins. , with approximately 34 grams of nutrient for every 100 grams of food,” he adds.

• Milk and dairy products

Milk is one of the most nutritious foods that exist, as it contains almost all the nutrients the body needs, being particularly rich in proteins, calcium and phosphorus.

“The same goes for dairy products, such as cheese and yogurt. However, you must be careful due to the large amount of fat that these foods can contain. In general, it is better to opt for lean versions and white cheeses, such as ricotta, which also has a lower caloric intake”, advises the nutritionist.

Find a specialized professional

Finally, Marcella Garcez emphasizes that the most important thing for those who want to increase their protein consumption to increase muscle mass is to consult a nutritionist.

“Only a specialized professional can carry out a nutritional assessment, taking into account factors such as age, weight, sex, height, family health history and intensity of physical activity, to recommend the ideal amount of protein for your body and your best way to ingest it without putting your health at risk,” concludes the doctor.

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Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.