Protein in food where the table is larger. The right combination of protein with other foods
Learn how to add variety and power to your diet with ten nutritious foods that contain tons of protein.
Bodybuilding legend Vince Gironda once said that 90% of muscle growth is determined by nutrition. I prefer to look at things a little differently: gaining muscle mass requires systematic work in the gym along with an appropriate diet.
For me, training and diet are not two isolated and independent components whose sum is 100%. Both components are vital. You must maximize both your efforts in the gym and your nutrition. One is impossible without the other. Think of it as the Yin and Yang of bodybuilding.
To look your best, you need to work your butt off in the gym and supplement your workout efforts with a rich selection of nutritious, high-protein foods. You cannot expect high athletic performance without adequate balanced nutrition. Of course, some progress can be achieved in any case, but will it be optimal? No.
A high-quality high-protein diet for gaining muscle mass should consist of:
- Delicious products; dishes you'll look forward to.
- Lots of whole foods and fresh ingredients.
- Variety of foods to maximize macronutrients, amino acids, vitamins and minerals.
This article will help you fill your shopping list with a wide variety of high-protein muscle-building foods. While this list is by no means exhaustive, I rank the following 10 foods as some of the best protein sources you can easily include in your weekly diet.
I've also included some basic tips on how to integrate each ingredient into your diet. It remains to add that the products are listed in random order.
1. Whole eggs
Whole eggs, not egg whites. Although egg whites are rich in protein, they lack all of the amazing nutrients found in the yolk.
Whole eggs are among the most nutritious and balanced foods known to mankind. And how could it be otherwise? I hope my words don't sound too repulsive, but that's the reality. When you eat a whole egg, you are consuming the entire body, not just the meat of the animal. This makes the egg an incredibly balanced food and an ideal addition to a hypertrophy diet.
In addition, eating eggs is economically beneficial, and the ratio of proteins and fats in them is close to ideal. One egg contains about 70 calories and 7 grams of protein, so you can add plenty of protein and healthy nutrients to your diet without the risk of loading up on a ton of calories.
To grow muscle, you need more than just protein. Don't throw away the yolks.
Tip 1. There are several ways to include eggs in your menu. You can boil them, cut them into a salad, or prepare a healthy and delicious omelette for breakfast with the addition of fresh vegetables to your taste.
Tip 2. Don't like peeling hard-boiled eggs? Try putting them in ice water for 15 minutes after cooking.
Tip 3. Make egg protein tarts by placing chopped bacon (or any meat of your choice), cheese and egg in tart tart pans. Bake until the egg is ready. Cool, season with hot sauce and enjoy! These miniature baskets are very easy to prepare and easy to store. Try to keep a stock of 8-12 of these baskets in your refrigerator at all times. They are a great help in difficult times, when you need a high-protein product but have no time to cook.
Tip 4. Try cooking minced meat in a frying pan. Fry cubed meat (beef, chicken, etc.) along with potatoes in butter or olive oil. When the dish is ready, crack a few eggs into the pan and mix thoroughly until cooked. Top with cheese and Greek yogurt (optional). Chopped meat can also be stored in a plastic food container and used on weekdays as a ready-made lunch.
Tip 5. If you don't like tasteless boiled eggs, try pickled eggs. Boil the eggs, cool and place in an empty marinating container. Fill a container with equal parts water and apple cider vinegar. Add spices such as minced jalapeno pepper, minced garlic, onion rings, mustard seeds, etc.
Tip 1. To spice up baked salmon, try mixing Dijon mustard with a little maple syrup. Coat the fish fillets with this sauce before baking, and then apply the sauce again halfway through baking. There are very few calories and carbohydrates in this sauce, but there is more than enough taste and aroma!
Tip 2. Three words: salmon tacos.
Tip 3. Salmon goes great with pasta. Mix spaghetti with pieces of prepared salmon, add garlic and cream sauce.
Tip 4. Cook the salmon and let it cool. Divide the fillet into small pieces, pour soy sauce, lemon or lime juice over them, add onion or garlic, grated ginger and hot sauce. Serve along with rice.
Tip 5. Make an omelet with salmon, cheddar cheese, chopped tomatoes and bell peppers.
5. Shellfish and crustaceans
Edible shellfish, shrimp, oysters, mussels, crabs. The bodybuilding world doesn't often think about these protein sources.
Although crustaceans are not as rich in omega-3s as salmon and cod, they are still an excellent source of these essential fatty acids. In addition, shellfish are one of the best sources of zinc, and are also comparatively rich in B1, B2, B3, iron, magnesium, calcium and other trace elements.
One Pacific oyster will give you 4.7 grams of protein and only 41 calories, while a cooked baby clam has 2.4 grams of protein and only 14 calories. 80-100 grams of crab meat contains an impressive 15.5 grams of protein with only 71 calories.
Tip 1. Avoid over-sweetened dessert sauces. Instead, season your oysters with lemon juice, Italian Pesto with lemon juice, or the famous Tabasco sauce.
Tip 2. Take 250-300 grams of prepared crab meat, one large egg, a couple of tablespoons of almond flour, chopped bell pepper, onion rings, Dijon mustard, hot sauce and mayonnaise as desired. Stir, form crab cakes and fry them until golden brown.
Tip 3. Place the shredded clams in the bowl with the fresh spinach. Add mushrooms, diced or sliced tomatoes, and vegetable oil and vinegar as a dressing.
Tip 4. Crab meat in butter with chopped garlic. Real jam! Protein, nutritional fireworks and healthy fats!
Tip 5. Try the crab with rice. Mix the prepared crab meat with rice, add onion, garlic, salt, finely chopped boiled egg and cucumber. Sprinkle some lime juice over this delicious dish.
6. Liver
Liver? Yes, liver. Most of us have never thought about including this protein source in our bodybuilding menu. Next time you're at the butcher shop, look for liver. I guarantee you will find it there.
Liver is a fantastic food, containing about 20 grams of protein and less than 150 calories per hundred grams. Liver is incredibly rich in vitamins and minerals. It surpasses most fruits and vegetables, and even red meat, in phosphorus, magnesium, potassium, iron, copper, vitamins A, D, C, riboflavin, niacin, pantothenic acid, folic acid, biotin and vitamin B12. And although liver is by no means a popular bodybuilding product, it is so rich in nutrients that we must take it into account.
Tip 1. Don't like the taste of liver? Try beef liver tablets. Old-school bodybuilders know the importance of this natural meat product, and therefore they regularly include beef liver tablets in their diet.
Tip 2. Try the liver and onion recipe. This is a popular way to prepare liver, and you will find many similar recipes on the Internet.
Tip 3. Add 30 grams of finely ground beef liver to the minced meatballs to improve its nutritional profile.
Tip 4. Make a “muscle-building” meatloaf using chopped beef liver, ground beef, eggs and seasonings. The roll can be cut into many servings, enough for the whole week.
Tip 5. To reduce the strong smell of liver, place it in a bowl, cover with the juice of two lemons and a quarter cup of apple cider vinegar. Then place the bowl in the refrigerator and “marinate” the liver for 8-12 hours.
7. Cheese
Cheese has a ton of flavors, a wide variety of varieties (cheddar, gouda, parmesan, hollandaise, provolone, pimento cheese, nut cheese, etc.) and, as a rule, low lactose content. In my opinion, cheese is one of the most versatile high-protein foods we have on hand. You can use cheese in salads, sprinkle grated cheese on beef or chicken, thereby adding fat to your diet, improving the taste and increasing the nutritional value of dishes.
String cheese also falls into the category of my favorite protein snacks. It is convenient to store, you can take it with you to work or school, on a trip or to any other event you have planned. Three slices of string cheese will add 24 grams of protein and only 240 calories to your diet.
Cheese contains a lot of beneficial nutrients, including vitamin K2, which has a huge impact on the health of the heart, brain and bones. The cheese is also rich in CLA (conjugated linoleic acid), which accelerates metabolism and prevents carcinogenesis, omega-3 fatty acids, calcium, zinc and vitamins A, D, B2 and B12.
Tip 1. Do you need to increase your caloric intake but don't want to add another meal or feel like you just can't eat another serving of meat? Add grated cheese to potatoes, salad, rice, pasta, meat and vegetables. A little bit of cheese in your cauliflower or broccoli goes a long way.
Tip 2. Prepare a signature cheese sauce for pasta and meat dishes. To do this, you will need half a package of cream cheese (processed), a quarter cup of cream or Greek yogurt, a quarter cup of water and 150-200 grams of your favorite cheese. Combine the ingredients in a saucepan, simmer the sauce briefly, and then pour it over the meat or durum wheat spaghetti.
Tip 3. Nachos! Do you love nachos? Forget the chips and try this recipe. Take any prepared meat (chicken, beef, bacon), throw it into the pan and sprinkle grated cheese on top. Place the pan on the heat briefly to melt the cheese. Season with hot sauce, jalapenos, sour cream or Greek yogurt.
Tip 4. Stock up on string cheese, hard cheese and cheese curds. Keep these treats on hand for when you need a quick, high-protein snack.
Tip 5. Take note of this simple recipe and arrange a week of “muscle-building” lunch dishes. You will need beefsteak or steamed cutlets, 200-250 grams of grated cheese and one package of spices of your choice. Mix all ingredients thoroughly, add rice, divide into five portions, place in food containers, and store in the refrigerator.
8. Chicken
For many decades, chicken has been and remains an essential source of quality protein, but let's face it, you rarely hear about the nutritional value of chicken meat. In addition to its high protein content and low fat percentage, chicken is rich in vitamins A, B6, B12, iron and magnesium.
Chicken is an ideal choice for those who strive to gain muscle mass, but are forced to count every calorie consumed. Three ounces of chicken contain 26.7 grams of protein but only 142 calories and 3.1 grams of fat.
Tip 1. Season dry and tasteless chicken with a tangy sauce made from 2 tablespoons sour cream and a quarter cup of salsa. This will add only 75 calories and a ton of flavor to your diet.
Tip 3. Prepare a simple anabolic salad: cut the chicken into cubes, take spinach (or arugula), add half a cup of boiled quinoa, sliced almonds and onions. Season a delicious salad with red wine vinegar or olive oil.
Tip 4. Combine diced cooked chicken with salsa and quinoa for a high-protein, nutritious meal. The recipe is easy to prepare, and the dish seems to be created for storage in plastic containers. Take it with you to work and give yourself a truly delicious and healthy lunch.
Tip 5. Make your own chicken fingers or nuggets. Dip the chicken pieces in egg white (break the raw egg into a bowl and add spices) and almond flour, then fry them in olive oil until golden brown.
9. Greek yogurt
Greek yogurt is a versatile source of protein. You can eat it for breakfast, and with slices of fresh fruit the dish will be especially appetizing. In addition, Greek yogurt can be used as a base for simple sauces and salad dressings, or you can simply sprinkle it on a salad of your favorite vegetables.
When choosing Greek yogurt, be sure to look for a natural product. Avoid yogurts with flavors, preservatives, colors and other artificial additives.
A 150-gram serving of low-fat Greek yogurt contains 100 calories and 18 grams of protein. A similar serving of full-fat Greek yogurt will give you about 144 calories and 15 grams of protein. Depending on your nutritional needs, both options are worthy choices.
Greek yogurt is rich in calcium and magnesium, and is generally much healthier than traditional yogurt. It's higher in protein, lower in carbohydrates, and generally lower in sodium.
Tip 1. Mix Greek yogurt with lemon juice to create a stunning salmon sauce.
Tip 2. Toss a large dollop of Greek yogurt and assorted fresh fruit into a bowl of oatmeal for a boost of protein and a unique, creamy flavor.
Tip 3. Greek yogurt, protein powder, fresh fruit and ice will help you create a delicious high-protein shake.
Tip 4. Craving something sweet? Mix Greek yogurt with walnuts and a little honey for a nutritious, protein-rich dessert!
Tip 5. Make a healthy salad dressing by combining Greek yogurt, olive oil and minced garlic. Add salt and pepper to taste.
10. Black beans
In my opinion, black beans are similar to “bean candy.” The taste is amazing, you can't stop eating!
A cup of black beans contains 227 calories and over 15 grams of protein. Beans are an excellent source of protein for vegetarian bodybuilders and a good option for meat eaters looking for a more varied and balanced diet.
Black beans are very beneficial for the digestive system, as they contain many non-digestible components (dietary fiber). Research indicates that eating black beans is associated with a reduced risk of colorectal cancer. The high content of dietary fiber in beans may be an explanation for this.
Black beans are also a good source of many minerals, including molybdenum, copper, magnesium, manganese and iron.
Tip 1. Combine black beans, rice (or quinoa) and salsa. Top it all with Greek yogurt for a high-protein, highly nutritious, fiber-rich meal.
Tip 2. To speed up the cooking of fresh (not canned) beans, soak them overnight.
Tip 3. Black beans can be used to make a high-protein, creamy sauce for slicing vegetables (assorted vegetables). Combine one can of black beans, one-third cup of Greek yogurt, garlic, lemon juice, olive oil, cilantro, and salt and pepper to taste.
Tip 4. To prepare the next dish we will need black beans, cheese and minced meat. Take 200-250 grams of grated black beans, grate a large piece of hard cheese and add this to 0.5 kg of minced meat. We form cutlets, fry or steam them, and serve!
Tip 5. Check out this recipe for a quick and easy hot sauce made with black beans, fresh salsa and some finely chopped onion. Heat to high temperature, add jalapeno pepper, grated cheese and a generous portion of Greek yogurt.
If your goal is to lose weight or, on the contrary, gain muscle mass, then you definitely need to pay attention to protein-rich foods. With the help of protein, you can gain weight mainly due to muscle mass, and not gain fat.
Every cell in our body consists of protein, it is part of every organ and every tissue; in addition, it is diverse, it can play a role enzymes And hormones.
The human body contains 22 amino acids: 9 essential and 13 non-essential, which it can synthesize itself, and the essential ones can only be obtained from food rich in protein. Protein (protein) in the body breaks down into amino acids, and in this form is absorbed by the intestines. Proteins (in the form of amino acids) are part of the blood, are components of the hormonal system, the thyroid gland, influence the growth and development of the body, regulate the water and acid-base balance of the body.
As you already understand, to grow muscles you need to eat high protein foods with a full range of amino acids, so in this article I will only provide the best sources of protein. Because there are many products containing protein with an incomplete set of amino acids.
From this article you will learn which foods contain a lot of protein with a full set of amino acids.
You will learn which foods are rich in protein and the absolute amount of protein in each product, what makes each protein source unique, and I will also focus on the biological value and other characteristics of protein sources that will benefit your body. The main goal of this material is to give you as much information as possible about high-protein foods and tell you how they affect muscle gain.
Biological value
For each protein source, the article lists their biological value (BC), so you need to understand what it means. Biological value is the actual amount of protein that remains in the body and is used for protein synthesis. Essentially, BC shows how much protein your body can use for muscle growth. Biological value varies from 50 to 100%, and the higher it is, the better. Below are foods that contain a lot of protein, and they have a very high biological value and a complete set of amino acids.
High protein foods
- Energy value 113 kcal
- Biological value: 79
- Proteins 23.6 g
- Fat 1.9 g
- Carbohydrates 0.4 g
Protein:
Chicken breast is a product that contains a lot of protein; it is used in any diet to gain muscle mass. The main advantage of chicken is its high biological value of 79 and low cost compared to other sources of protein. Chicken meat without skin and bones consists of an average of 25% protein. This meat is easy to prepare, but it is best boiled or baked with seasonings.
Chicken can be used as an addition to any dish or eaten simply with vegetables at any time of the day, which is very convenient. I recommend that you consume at least one serving daily, which equals 150-300 grams of the product. It is better to buy and cook chicken without the skin, because the skin contains the bulk of the fat and cholesterol, so eat the breasts.
Fish
- Energy value 78 -165 kcal
- Biological value: 83
- Proteins 17-25 g
- Fats 0.7-8 g
- Carbohydrates 0.1 g
Protein: 25 grams per 100 grams of product (25%)
Fish is an excellent product rich in proteins and omega-3 fatty acids, which are necessary for many important processes in the body. Fish is a powerful catalyst for protein synthesis in the body; it is very easily absorbed by the body and, in fact, it is almost ready for absorption of amino acids. That is, the body will not need to spend a lot of energy to digest it. Like chicken, fish consists of 25% protein, but its biological value is higher - 83. This product can be prepared in many ways.
Its main advantage is the minimal content of connective fibers, mostly presented in the form of collagen (gelatin). Because of this, when cooked, fish meat becomes very soft and easily boiled, and protein is more easily absorbed by our body. The only thing is to give up smoked fish.
Any fish is suitable for feeding an athlete, but in terms of price/quality ratio, the best option is tuna. This fish is an excellent source of protein that can be purchased in a can at an affordable price. Tuna also has its drawbacks; it has a specific fishy smell and taste, but this problem is easily solved with lemon, seasonings or sauce.
Beef
Nutritional value per 100 g of product
- Energy value 254 kcal
- Biological value: 80
- Proteins 28.8 g
- Fat 16.8 g
- Carbohydrates 0 g
Protein: 28.8 grams per 100 grams of product (25%)
Beef is a high-protein product with a protein content of 25%. In addition, beef is rich in vitamin B12, iron and zinc, which are difficult to obtain from diet, but they play a very important role in the development and functioning of the human body, and have a particularly significant effect on the formation and strengthening of the immune system.
Meat from different parts of the carcass has different properties and nutrients. You can find many recipes for minced beef or minced beef. When choosing meat, always buy lean cuts to avoid adding calories to your diet from animal fat. This is especially important if you want to lose weight and gain lean muscle mass.
To obtain a sufficient amount of amino acids for maximum anabolic effect on muscles, you need to include beef in your diet at least two to three times a week.
Eggs
Nutritional value per 1 piece.
- Energy value 160 kcalBiological value: 88-100
- Proteins 12.7 g
- Fat 11.5 g
- Carbohydrates 0.8 g
Protein: 12.7 grams per 100 grams of product (approximately 11%)
Eggs are the second best source of quality protein, ranking second just behind whey protein. The biological value of eggs reaches a fantastic value - 88-100. In addition to protein, eggs are rich in omega-3 fatty acids, which increase the effectiveness of the immune response and speed up the body's recovery after heavy strength training.
The bulk of the protein in an egg is contained in its white. But by eating whole eggs, you increase the mass fraction of protein and get additional nutrients. However, the yolk contains a significant amount of cholesterol, so you can only eat the white. Or you need to make sure that your diet does not contain large amounts of other sources of “bad” cholesterol and then you will not be afraid of any problems.
If you are very afraid of cholesterol or have problems with it, then you can safely eat 2 yolks at a time and throw away the rest (but I would not do that). Separating the yolk from the white is easy and you get the highest quality protein with a full range of amino acids. If you buy eggs in a supermarket, it is better not to eat them raw.
Quail eggs
Nutritional value per 100 g of product
- Energy value 168 kcal
- Biological value: 88-100
- Proteins 11.9 g
- Fat 13.1 g
- Carbohydrates 0.5 g
Calorie content and nutritional value of quail eggs
Calorie content of quail eggs - 168 kcal.
Protein in quail eggs 11.9 g per 100 grams of product
Useful properties of quail eggs
Quail eggs are a hypoallergenic dietary product. Unlike chicken eggs, quail eggs do not cause side effects even in people who are prohibited from eating chicken eggs. They contain no cholesterol and there are no contraindications for consumption. And quail eggs never develop salmonellosis.
Despite its size, a quail egg (weighs only about 10 g) contains more than four times more vitamins, minerals (phosphorus, potassium, iron, etc.) and amino acids than a chicken egg. Research has shown that, unlike a chicken egg, a quail egg contains five times more phosphorus, seven times more iron, six times more vitamin B1 and 15 times more vitamin B2. Quail eggs help normalize metabolism, improve blood circulation, digestion, strengthen the immune system, help restore weakened organs, improve memory and develop the mental abilities of children, are useful in the treatment of diseases of the kidneys, liver, eyes, heart, nervous system, gall bladder, pancreas , stomach and other organs and systems.
These eggs can be eaten whole, because the shell contains useful substances: calcium, phosphorus, zinc, copper, iron, the list goes on. The therapeutic effect of eating shells is obvious, especially for strengthening bones, teeth and hair in children. Consumption of quail egg shell powder has virtually no side effects in the form of deposits in the joints and organs of the urinary system.
A distinctive property of quail eggs is their ability to positively influence the reproductive functions of the human body.
Dairy
Nutritional value per 100 g of product
- Energy value 31-408 kcal
- Biological value: 80
- Proteins 3-30 g
- Fats 0.1-28 g
- Carbohydrates 0.1-5.3 g
Protein: varies depending on product type
Dairy products are an excellent source of protein, but their downside is their high fat content. Therefore, it is better to choose skim milk and cottage cheese, products rich in high-quality protein, without excess fat. These foods are rich in protein, contain virtually no fat, and are an excellent source of calcium. With each serving of cottage cheese or skim milk, your body receives from 150 to 350 mg of calcium, and calcium strengthens bone tissue and prevents the development of musculoskeletal diseases. It is very important to remember that calcium plays an important role in muscle contraction.
Whey protein (sports nutrition)
Nutritional value per 100 g of product
- Energy value from 110 kcal
- Biological value: 104 - 159
- Proteins from 80 g
- Fat 1 g
- Carbohydrates 10 g
The highest protein content is in protein powders. Protein shakes made from whey concentrate contain 80 grams of protein per 100 grams of product. Such cocktails are quite expensive, but they have their advantages: they are convenient to take at any time, simply by diluting it in a shaker with water or milk. There are different mixtures with different protein contents, as well as additional substances, including enzymes, that improve digestion and absorption of protein. I would not recommend eating protein powder alone. You need to combine sports nutrition with regular food to achieve maximum effect.
Diversity is the key to success
All protein sources are good in their own way, and even those that are not included in this list due to the incomplete amino acid content in their protein. Therefore, it is difficult to identify one best source of protein for muscle growth. At a minimum, because everyone’s body is different, and someone, for example, is not at all able to digest dairy products or is allergic to eggs. Therefore, to improve protein synthesis in your body to gain muscle mass, you need to use different sources of protein. This way you can maintain an optimal anabolic environment in your body.
Protein intake time
So that protein obtained from food can be absorbed and spent on building new muscle fibers, and not on restoring energy costs after a workout, you need to choose the right time to eat. High-protein foods should be consumed when the body especially needs them. The daily protein intake should be evenly distributed throughout the day, dividing it into 5-7 meals. It is especially important to consume enough protein shortly before bed. Because we grow when we sleep, which means that material for muscle growth is needed most at night.
But don’t forget to fuel your body with carbohydrates and vitamins. Energy is needed for any process occurring in the body, such as physical activity or building new muscle mass. And vitamins are needed for better performance of all processes, because they act as catalysts. Without enough calories (as long as you don't consume more calories than you burn), you won't be able to grow or gain muscle mass. And without vitamins, all processes will be slowed down or will not occur at all.
Protein intake standards
There are certain daily protein requirement, which limit protein intake and set clear limits for the amount of protein eaten per day, so as not to worsen your well-being.
Thus, WHO (World Health Organization) recommends eating 0.5 g of protein per kg of body weight per day. So, if you have 60 kg, you should consume no more than 30 g of protein per day, and if you have 55, then 27.5 g.
But if you are actively involved in fitness or consider yourself to be a strength athlete, then the protein weight ratio should be increased to 2 or even 3 grams per day.
“Fats are not the enemy if you know everything about them.”
If a person is faced with a choice of which product to eat - fatty or low-fat - almost everyone will prefer the second. People are always trying to lose weight. And to do this, you need to eat dietary products. Fat, in turn, has been consistently positioned as the enemy of dieting, causing only harm, so it is not surprising that people are perplexed when doctors and nutritionists praise fat. There are actually healthy fats for weight loss. You probably know that avocados are one of those that became popular in the diet and made a splash on Instagram a few years ago, only to calm down only recently. So you can take into account olive oil, the pearl of the Mediterranean food system. In addition to those mentioned, there are many more healthy foods rich in fats that are definitely worth including in your diet on a regular basis. Here's what you need to know.
What fats are good for the body? These are usually considered monounsaturated and polyunsaturated fatty acids. They help lower artery-clogging cholesterol, which is in addition to their other heart-healthy properties. Research also shows that these fats help normalize insulin and blood sugar levels, reducing the risk of type 2 diabetes.
“Monounsaturated fats are among the healthiest of all fats,” says Dana Hanns, Ph.D., MPH, R&D, senior nutritionist at UCLA Medical Center and adjunct assistant professor at the Fielding School of Public Health. “They counter inflammation, reduce the risk of heart disease and are full of good nutrients, as well as being beneficial for weight loss.”
Polyunsaturated fats may also be beneficial. The two main types are omega-3 and omega-6 fatty acids, which our bodies need for brain function and cell growth. Omega-3s are beneficial for heart health and are mainly found in fish and seaweed, nuts and grains. “Other omega-6 polyunsaturated fats can be found in some vegetable oils,” adds Hanns. “They are not particularly harmful, but they are not always beneficial, unlike omega-3 and monounsaturated fats.” Omega-6s work together with omega-3s to lower cholesterol, but research shows that consuming more omega-6s than omega-3s may promote inflammation and weight gain, so the key is to make sure you're that you consume more omega-3 than omega-6.
What are bad fats
One simple rule: you should always avoid trans fats - they are listed on the label as "partially hydrogenated oils." They really do not bring anything but harm. Most of them are artificial and increase the level of bad cholesterol and reduce the level of good cholesterol, which helps cleanse blood vessels. Trans fats increase the risk of heart disease and stroke and are associated with a higher risk of type 2 diabetes, according to the American Heart Association.
Saturated fats are a bit more difficult to deal with. Old nutrition studies said saturated fat was really bad for cholesterol levels, but newer information says it has a neutral effect. This is a sensitive topic, and the USDA and American Heart Association recommendations continue to be to limit saturated fat intake in favor of monounsaturated and polyunsaturated fats. Many of the healthy foods listed below contain saturated fat, but it does not make up a large proportion of total fat and therefore does not offset the benefits of healthy fats.
List of foods containing healthy fats
Here are the best sources of monounsaturated and polyunsaturated fatty acids. We have prepared material about healthy fats, a list of products - especially for you!
1. Avocado
One medium avocado contains about 23 grams of fat, but it's mostly monounsaturated fat. Additionally, a medium avocado provides 40% of your daily fiber needs without sodium or cholesterol, and is a good source of lutein, an antioxidant that helps protect vision. Try using it in place of foods that are higher in bad fats - use 1/5 of a medium avocado instead of mayonnaise on a sandwich, butter on toast, or sour cream on a baked potato. Remember that avocado is quite high in calories, so you should eat no more than 1/4 of an avocado at a time.
2. Walnuts
Walnuts are one of the best sources of omega-3 fatty acids, particularly alpha-linoleic acid, found in plants. A recent study found that eating one handful of walnuts per day lowers total bad cholesterol levels and also improves blood vessel function. Studies have also found that eating nuts reduces the risk of blood clots, which can cause heart attacks, and also improves the health of your arteries. 
3. Other nuts such as almonds and pistachios
Nuts such as pecans, pistachios, cashews and almonds also contain many healthy fats. Almonds are the richest in vitamin E, while pistachios are richest in lutein and zeaxanthin, and carotenoids are important for eye health. All it takes is to eat about 30 grams of nuts daily to notice the benefits. Some varieties are higher in fat than others, such as cashews and macadamia nuts, so you'll need to pay more attention to serving size (nuts have an average of 45 grams of fat per 100 grams). Nutritionists love pistachios because the fact that you have to shell them helps you eat them more slowly, making portion size easier to control. Peanuts (legumes) contain both monounsaturated fats and omega-6 polyunsaturated fats, indicating that they are beneficial for the body. 
4. Nuts and seed oils
Nut butters and oils from various seeds are where the healthy fats are found. Try almond butter, cashew butter, or sunflower butter to get your dose of monounsaturated and polyunsaturated fats from a plant source. All you need is 2 tablespoons, spread on toast or eaten with fresh apple slices. Choose natural nut butters with minimal ingredients. 
Fat in one cup of black olives is 15 grams, but again, it's mostly monounsaturated. Plus, no matter what kind of olive you like, they all contain many other beneficial nutrients, such as hydroxytyrosol, which has long been known to help prevent cancer. New research suggests it also plays a role in reducing bone loss. If you have allergies or other inflammatory conditions, olives may be the perfect snack for you, as research shows that olive extracts act as antihistamines at the cellular level. However, with all these benefits, it is important to remember that the serving size depends on the amount of olive oil. Stick to 5 large or 10 small olives as the ideal amount. 
The reason olive oil is showing up in more and more kitchens is its richness in monounsaturated fats. But you shouldn't pour it in large quantities. One tablespoon contains a whopping 14 grams of fat. 
One cup of ground flaxseed contains a whopping 48 grams of fat, but it's all healthy unsaturated fat. You only need 1-2 tablespoons. Flaxseed is an excellent source of omega-3 fatty acids, so for vegetarians (or those who don't eat fish), it's key to meeting your healthy fat needs. In addition, flaxseed contains up to 800 times more lignans than other plant foods. These nutrients contain both plant estrogen and antioxidants, and research suggests they may help prevent certain types of cancer. Last but not least, flaxseed contains both insoluble and soluble fiber, so it may help you feel fuller longer, as well as lower cholesterol and promote heart health. Sprinkle flax seeds onto yogurt or oatmeal, or add a spoonful to smoothies. Or try adding it to a pie crust when baking.
8. Salmon
Fatty fish like salmon (as well as sardines, mackerel and trout) are full of omega-3 fatty acids and are known to help improve heart health. This is one of the best ways to get the amount of fat you need. The American Heart Association recommends eating at least two servings of fish per week to reap the maximum benefits. 
Tuna is also high in healthy fats and omega-3s. We're talking about convenient canned food and tuna in your favorite sushi. Steaks, hamburgers, tuna salads - the options are endless, so choosing something for yourself is easy. Like salmon, you should limit your tuna intake to 340 grams (total for two meals per week) to avoid overexposure to things like mercury, which can be found in small amounts in seafood. 
Yes that's right. Just 30 grams of dark chocolate (one serving) contains about 9 grams of fat. About half of this is saturated fat, and the other half is rich in healthy fats and a variety of other essential nutrients—vitamins A, B, and E, calcium, iron, potassium, magnesium, and flavonoids (plant antioxidants). And did you know that one serving of dark chocolate also boasts 3 grams of fiber? We can say that chocolate is practically a vegetable. To get the highest level of flavonoids from your chocolate, buy bars with at least 70% cocoa beans.
This product does not contain much fat. Products above or below may boast higher levels, but tofu is still a good source of monounsaturated and polyunsaturated fats. A small, 80-gram serving of firm tofu contains 5 to 6 grams of healthy fat and about 1 gram of saturated fat, but it comes naturally from soybeans. Tofu is considered a health food for a reason—it's a solid, low-sodium plant protein that provides nearly a quarter of your daily calcium needs.
12. Young soybeans
Rich in both polyunsaturated and monounsaturated fats, soybeans are also an excellent source of plant-based protein and fiber. Enjoy them boiled or salted, as a tasty snack or pureed into hummus. 
Add them to a salad or just eat a small handful for a big dose of healthy fats, protein, and fiber.
These small but mighty seeds are rich in omega-3s, fiber, protein, essential minerals and antioxidants. Their popularity as a superfood is well-deserved—you can add a tablespoon to smoothies for a quick boost of fat, fiber, and protein, or soak them overnight for a quick breakfast. You can even use them in making desserts.
15. Eggs
Eggs are an inexpensive and easy source of protein. People often think that eating egg whites is a healthier option than whole eggs because they contain less fat, but while it is true that the egg yolk contains some fat, it is also rich in important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams of saturated fat. Eggs are also a good source of choline (one egg yolk contains about 300 micrograms), a B vitamin that helps with brain, nervous system and cardiovascular function. Regarding cholesterol, recent nutritional studies have found that eating eggs does not increase blood cholesterol levels. In fact, research has linked moderate egg consumption to improved heart health.
The following foods contain more saturated fat and should be consumed more carefully. But they can also be part of a healthy diet.
16. Beef and pork
Foods high in fat, such as steak, are considered unhealthy. But it actually has less fat than you think, especially if you choose lean meats, which have 5 grams of fat and less than 2 grams of saturated fat per 100 grams (on average). What's more, lean beef is an excellent source of protein, iron and zinc, all important nutrients for active women. One 100-gram serving of lean beef contains a whopping 25 grams of muscle-building protein and three times more iron (important for carrying oxygen from the blood to the brain and muscles) than 1 cup of spinach, while providing one-third of your daily zinc requirement to support immune system. Lean pork can be a good source of fat when eaten in moderation. Processed pork, such as bacon, often contains sodium and other preservatives such as nitrates (which have been linked to increased heart disease and cancer risk), so it's worth eating other white meats instead.
17. Whole milk
As we've already discussed, consuming full-fat dairy products over low-fat or skim dairy products has benefits for weight control. They even help reduce the risk of type 2 diabetes. One cup (220 grams) of whole milk contains 8 grams of fat, with 5 grams of saturated fat versus skim milk, which contains none. Other proponents of fat in dairy products point out that fat is needed to absorb vitamins A and D from milk, since they are fat-soluble vitamins.
18. Whole yogurt
When purchasing yogurt, choose one that contains active cultures to reap the gut health benefits. Take the classic version without filler - fruit flavors have a surprisingly large amount of additional sugar. Add healthy nuts and fresh fruits to your yogurt.
19. Parmesan
The review of healthy fats and the food list ends with cheese. It is often unfairly criticized for its high fat content, especially hard, fatty varieties such as Parmesan. While it's true that cheeses have more saturated fat than plant-based foods, they (especially Parmesan, which contains just 27 grams of fat and 18 grams of that saturated per 100 grams) provide a ton of other nutrients. From the point of view of supplying calcium to the body, in particular bone tissue, cheeses provide almost a third of the daily requirement. And yes, cheese has no less protein than any other food, even compared to meat and eggs!
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PP is a fashionable modern designation for daily proper nutrition, which has replaced the previously popular strict diets. Those who eat healthy and balanced, wisely consume foods high in protein, prolong their youth and achieve healthy longevity, this is a well-known fact.
The usefulness of food is determined by its composition and nutritional value for the body, but, unfortunately, we often end up with food that is empty, useless and even harmful. By thinking about the composition of the food you consume and applying the knowledge gained from this article, you can significantly improve your quality of life, put your body in order and keep it in shape, and improve your overall well-being.
Let's figure out why protein is so important for a person who strives to be healthy and beautiful.
First, protein is a natural building block in the body. Without the supply of a sufficient amount of protein, the formation of new tissues is impossible - muscles, internal organs, blood and immune cells, hair, nails, skin, enzymes, hormones, collagen, elastin.
The intestines process protein supplied with food into amino acids and deliver it through the liver with the blood to all tissues and organs. The liver produces some amino acids itself, and some supposedly can only come from outside. There are 8 essential amino acids (10 in childhood), they participate in metabolic processes, provide energy, restore, nourish and protect tissues.
Signs of protein deficiency are especially noticeable in people under 30 years of age: sagging muscles and skin, wrinkles, lethargy, poor condition of hair and nails, increased weight, pallor, immune disorders manifested in frequent colds, acne, rashes, as well as constipation, chronic fatigue and high level of stress.
According to modern research, the daily intake for a healthy adult is 1-1.5 g/kg body weight (minimum 40 g per day) from the 4th month of pregnancy - 2 g/kg body weight; for athletes, the daily dose of protein can be 120-150 g .
Child aged 1-3 years. should receive protein at the rate of 4 grams per kilogram of weight, from 3 to 7 years – 3.5–4 g/kg; at 8-10 l. – 3 g/kg; from 11 l. Up to 16 years – 2.5–2 g/kg. It is important that the amount of protein a child takes in from food is greater than that excreted by the body (positive nitrogen balance), otherwise development and growth are impaired.
Contrary to popular belief, it is not only people who give up animal products who suffer from protein deficiency. By consuming low-quality meat products, and even combining them incorrectly, a deficiency in the daily dose of protein, even the minimum 40 grams, is observed in a very large number of people, especially among people with low incomes.
Protein in food
For a long time it was believed that the body can obtain essential amino acids only from products of animal origin, but in fact this is not so (confirmed by research by Swedish scientists at Karolinska University and German scientists at the Max Planck Institute). There is also a theory that all amino acids can be produced by the healthy microflora of the human intestine (the work of Academician A.M. Ugolev in 1958 on species-specific adequate nutrition).
In addition to animal products, many plant products contain absolutely complete and better digestible proteins in the right quantities. We get proteins or proteins by eating meat, dairy products, eggs, legumes, grains, nuts, fruits, vegetables, organ meats (liver), seafood and mushrooms.
By adhering to certain principles, you can increase the quantity and quality of digestible protein in food:
- During the day, each meal should contain some amount of protein;
- the maximum dose of protein is for dinner;
- to gain muscle mass, it is recommended to consume proteins 30 minutes before and 15 minutes after training;
- Cottage cheese contains difficult-to-digest protein, so it is better to consume it separately from everything else, adding only fermented milk products;
- Of the cheeses, the most useful are young and homemade, like feta cheese, Adyghe cheese, Suluguni, that is, cheeses similar to cottage cheese, and it is better to eliminate excess saltiness by washing the cheese in boiled water. Processed cheeses are not healthy;
- Meat, fish, and offal are best consumed boiled, baked, or stewed.
- Combine with legumes, herbs or vegetables (except potatoes). Smoked meats, lard, and semi-finished products are not healthy food products; they are rather half empty, half harmful. When consuming meat with alcohol, be prepared to reduce the dose of protein intake and the release of alcoholic poisons that interfere with the digestion of animal proteins;
- Milk is also recommended to be consumed separately, since it coagulates under the influence of gastric juice, sticks to other food, preventing it from being digested, and then it rots in the intestines. It’s better to drink in small sips (for example, make “golden milk” with turmeric in the evening), holding it in your mouth, and after milk, eat dried fruit;
- eggs also contain hard-to-digest protein, combine them with herbs and vegetables, neutralizing cholesterol from the yolk;
- acids like citrus fruits and tomatoes interfere with the absorption of proteins - by inhibiting the digestion process at the exit, we again have rotting processes in the intestines;
- bread (except whole grain), cereals, potatoes are high-starchy carbohydrate foods and should be consumed separately;
- one type of protein per meal. Cheese with meat is bad for digestion, cheese with nuts is also bad, and so on.
- fat is also recommended to be consumed separately from proteins, or together with starchy foods (do not add butter or vegetable oil, cut off the skin and fat from meat).
Meat products
It is easiest to get complete, easily digestible protein from meat. Beef and lamb contain 75-80% complete protein, pork – 90%. The breed of livestock affects the nutrient content of their meat. Also, the amount of protein in meat depends on the sex of the animal: females have more protein in meat than castrated animals, and those, in turn, have more than calves and lambs. The older the animal, the lower the digestibility of protein in its meat. Pork is better digestible than cattle meat.
When cooked (for example, boiled), especially in small pieces, the hard collagen in the meat protein becomes a water-soluble substance that can be digested by human gastric enzymes. When frying, a certain amount of amino acids (lysine, methionine, tryptophan) may be destroyed; Salting meat practically does not reduce the amino acid content, but canned meat has a protein value that is almost half as much. Remember that meat cannot be completely digested in any form and takes up to 5 hours to digest.
Dairy
Dairy products are indeed relatively rich in casein protein and other important microelements, but protein from them is not very well absorbed, especially by adults. Lactose (milk sugar) intolerance is becoming more and more common among the population.
Sour cream is good for improving digestion, cottage cheese is useful for stomach ulcers, as well as high blood pressure, but not for exacerbations of gastrointestinal diseases. We are, of course, only talking about natural food. Forget about yogurt, cheese, sour cream products and carefully read the labels on packages in the supermarket if your health is important to you.
Dairy products should not be overused, as they increase acidity in the stomach, and to neutralize the acid, the body uses up its mineral reserves, including calcium. This happens because people after 10 years of age no longer produce special enzymes that can break down casein proteins and lactose.
Another problem with dairy products is related to the way large livestock concerns work - dairy animals are injected with antibiotics in large quantities, and they also have increased levels of hormones, which does not have the best effect on the immunity and cancer susceptibility of meat and milk consumers.
When processed by the body, casein is converted into casomorphin and is addictive – especially cheese.
Eggs
The egg has an excellent balance of all amino acids; it was even considered ideal when compared with other products in terms of protein content. Egg white protein is highly digestible. Boiled eggs are best to eat; a raw egg causes the binding of certain vitamins, destroys enzymes, and also carries the risk of salmonellosis. The yolk is many times less healthy as it contains a lot of bad cholesterol.
Cereals
In cooked cereals you can find from 7 to 25 g of protein per 100 g (porridge with water). But the protein from them is absorbed only by 45-50%. Porridges are also valuable for their healthy complex carbohydrates. Do not add sugar and butter to cereals - you will greatly increase the dietary value of this product. The amino acid set becomes complete when preparing porridge with milk.
The most protein is in quinoa (quinoa), buckwheat, semolina, millet, pearl barley, as well as the now rare amaranth cereal (shiritsa). Fresh sprouts of cereals and beans are rich in amino acids and proteins: soybeans, flax, wheat, beans and others.
Cooking cereals at high temperatures and grinding them improves digestibility. Cereals, such as wheat, rye, barley and oats, if abused, are dangerous due to their high gluten content, but a bowl of porridge in the morning will not cause harm, unlike sausages, semi-finished products, chips and other “delicacies” where gluten is added on an industrial scale. In case of an existing allergy to gluten (celiac disease), even porridges containing it should be excluded.
Seitan is an artificial vegetable “meat” that is almost 100% gluten and contains 25% protein. There is much more protein in legumes: soybeans, peas, beans, lentils, mung beans, chickpeas - up to 25g, this is more than in any other product!
One of the unpleasant problems associated with cereals is bugs that really like to live in them. They poison the entire bag of cereal with the products of their vital activity, not to mention the fact that it looks very unappetizing. Buy cereal only in original packaging without damage or holes, monitor the expiration date and follow the rules of hermetically sealed storage at home.
Another popular modern “horror story” about cereals and grains (as well as fruits and vegetables, and animal products) is GMOs and harmful fertilizers used in the cultivation of cereals. In general, the harm of GMO products has not yet been clearly proven. Try to give preference to products grown in an environmentally friendly area near you (usually this information is on the packaging).
High Protein Foods
To summarize the above, it is best for the body to obtain the required amount of protein by consuming the following foods properly prepared: meat, fish, eggs, cottage cheese, buckwheat, soy (in the form of tofu, soy meat), beans, peas, barley, quinoa, and mushrooms and nuts.
Let's talk in more detail about the last two products. Edible mushrooms, collected in an environmentally friendly place and properly processed, have a high nutritional value. When grinding (especially when grinding dried mushrooms into powder), cooking, chitin is destroyed, due to which the digestibility of protein in them reaches 70%, and the protein content on average becomes 20 g. Mushrooms contain 18 amino acids, including all essential ones. The danger of mushrooms (apart from individual intolerance) lies in their ability to accumulate harmful substances (heavy metal salts, radiation), so do not buy mushrooms from unfamiliar people, especially along the highway.
Nuts are a very valuable and healthy food product in terms of protein content, essential fatty acids, vitamins, micro- and macroelements. You can’t eat a lot of them because of the high fat content (albeit healthy ones). On average, 60 g of nuts contains 400 kcal, this is the calorie content of a good lunch, and eating more than 100 g per day is a harmful excess. Essential amino acids are present in most nuts. The most protein is in peanuts (although this is generally not a nut, but a legume, and very high in calories), cashews, pistachios, almonds, and also in sunflower seeds (which is a cereal). The main rule with nuts is moderation.
Other plants that have a relatively high content of easily digestible protein include corn, Brussels sprouts, broccoli, spinach, pumpkin seeds and cocoa powder.
Table of proteins in food
These tables show the comparative protein content in descending order (mg per 100 g of product).
Meat products
chicken (boiled breast) 29
beef (boiled) 25
boiled beef tongue 23
turkey (boiled breast) 20
goose (baked in foil) 18
pork (baked) 16
chicken gizzards in sour cream 16
lamb (baked) 15
stewed beef liver 14
doctor's sausage 12
boiled sausages 11
chicken hearts in sour cream 8
beef broth 0.6
Dairy products, eggs
cottage cheese 5% 17
quail eggs 13
hard-boiled eggs 12
natural yogurt 2% 4
sour cream 10% 3
cow's milk 2.5% 2
cream 20% 2
Seafood
dried roach (Caspian) 46
salted red caviar 31
salted pink salmon 21
tuna in own juice 21
boiled squid 21
boiled shrimp 18
Atlantic salted herring 17
baked pollock 16
squid stewed in sour cream 12
Mushrooms
dried boletus 35
Dried boletus 24
white dried 20
boiled boletus 9
fried chanterelles with onions 6
white fresh 4
fresh champignons 4
cream of mushroom soup with cream 2-6
fresh milk mushrooms 2
pickled honey mushrooms 2
mushroom soup with buckwheat 0.6
Nuts
Manchurian nut 28
pistachio 20
almonds 18
walnut 14
brazil nut 14
pine nuts 11
almond milk 3
Cereals, legumes, grains
sunflower seed sour cream (urbech) 25
sunflower seeds raw 20
boiled soy meat 18
soybean sprouted 13
oatmeal with milk 10
boiled chickpeas 9
boiled lentils 8
boiled beans 8
millet porridge 5
fresh peas 5
pea 4
canned green peas 4
buckwheat porridge 4
creamy pea soup 2
semolina porridge 3
boiled rice 3
soy milk 3
Vegetables, fruits, berries, greens
pumpkin seeds 24
canned olives 18
dried beets 9
dried onions 8
dried celery 8
dried carrots 7
Brussels sprouts 5
dried rose hips 4
parsley 4
dried apricots 3-5
blackberry 2
bananas 1.5
citrus fruits 0.9
Harm of protein foods
Regularly exceeding the daily dose of protein has a bad effect on the body: rotting processes in the intestines begin, poisoning with decay products occurs, metabolism is disrupted and the condition of the nervous system worsens. Consumption of 1.7 mg/kg of body weight more than normal is considered excessive, especially with a sedentary lifestyle.
The liver will not cope with the excess supply of nitrogenous compounds, it will accumulate fat, acidity will increase and calcium reserves in the body will suffer. Regular abuse of meat leads to the accumulation of uric acid salts in the joints, which will create conditions for the development of gouty arthritis. The nervous system will experience increased excitability and aggressiveness, and therefore the cardiovascular system will also suffer.
How to lose weight on protein foods
Losing weight on protein foods occurs naturally if the amount of protein in the diet is brought to the daily value, while the protein replaces some of the fats and carbohydrates. Nutritionists have developed various protein diets, consider the most famous and popular:
1. Kremlevskaya (astronaut diet)
The emergence of this method of losing weight and gaining muscle mass is attributed to nutritionists from the USA, which later migrated to the USSR. The point is to reduce carbohydrate intake, replacing them with protein foods.
Nutrition rules include tracking foods eaten using special tables and counting points. For 20-40 points per day, it is proposed to create a menu for yourself from the products on the list for 4 weeks: 20 points per day in the first week, 25 are allowed in the third and 30 in the fourth.
Cereals, bakery and pasta products, potatoes, and sugar are strictly excluded for the duration of the diet. After 4 weeks, don't indulge in all the forbidden foods - eat 60 points a day and you'll be in shape for many years.
2. Dukan
The French nutritionist proposed his system in 1977, since then it has been developed, supplemented, tested, published and tried many times. The system is based on the principle of four stages: attack, alternation, consolidation, stabilization, during which it is necessary to follow the list of permitted foods, perform exercises, alternate protein and carbohydrate days.
3. Atkins
Dr. Atkins is an American nutritionist who has seduced many Hollywood stars with his two-week weight loss system. The principles are similar: at first, the strictest rejection of carbohydrates and fats; the basis of the diet is meat, dairy foods, mushrooms, nuts, seafood; later some fruits and vegetables are allowed.
Diets have contraindications: pregnancy, lactation, diabetes, high cholesterol, constipation, unstable psycho-emotional state (depression).
4. Drying
This is a method of adjusting the appearance of the body rather than weight, and is relevant for athletes. Drying gives the figure a beautiful relief and reveals muscles. Sugar and baked goods are completely excluded (you can use a little whole grain bread or with bran).
Only slow carbohydrates are consumed (cereals, vegetables), a lot of low-fat protein - cottage cheese, meat, eggs, nuts, mushrooms, fish, soy, special sports nutrition - pure protein - helps a lot. When cutting, it is important to consume fewer calories than you burn per day. You need to eat 4-5 times a day in small portions. Such a diet should not last longer than 2 months without a break and no more than 2 times a year.
Proteins are complex organic compounds that consist of more than eighty amino acids. In the human body they perform the following functions:
- take part in the absorption of carbohydrates, fats, vitamins, minerals;
- form compounds that provide immunity;
- serve as a material for the structure of tissues, cells, organs, the formation of hormones, enzymes, and hemoglobin.
With a lack of this element, serious disorders occur in the body. What foods contain protein? Plant and animal foods are excellent sources of it.
Which foods contain the most protein?
- Beef contains a lot of protein. It is best to choose meat no older than two years. Beef should be boiled or stewed, so the body will receive maximum benefits.
- Liver is an important by-product for humans, enriching the diet with protein. It is better to eat it boiled or in the form of pates.
- Poultry – in addition to easily digestible protein, poultry meat is low in calories.
- Eggs - the protein from this product is perfectly absorbed in the body. Two eggs provide 17 g of protein.
- Cheese contains a lot of valuable building elements, but it is characterized by high calorie content.
- Cottage cheese - for better protein absorption, use with yogurt or kefir with the addition of a small amount of sugar.
- Fish is rich in protein and is easily digestible. It is better to choose anchovies, tuna, mackerel, sardines, salmon, mullet, and pollock.
- Brussels sprouts are the leader among vegetables in protein content.
- Soy is a plant-based meat substitute.
- Cereals – promote good digestion, are easily digestible, and contain vegetable protein.
List of plant-based protein products
Essential acids, which are components of pure protein, are also found in plant foods. Soy is an excellent source of plant-based protein. The product is fat-free, which has a beneficial effect on the liver. Soy protein is absorbed almost completely. Beans, other legumes and grains are also an excellent alternative to meat. Buckwheat is in first place among cereals; it is rich in iron and vitamins, and has a positive effect on hematopoietic function. Bran and oats contain protein, normalize blood pressure and remove cholesterol.
If you have given up animal foods and become a vegetarian, you should replenish your vitamin B12 reserves. It takes an active part in metabolic processes and the activity of the nervous system. As an alternative, choose baker's and brewer's yeast, seaweed, green salad, green onions, and spinach. These are excellent sources of plant-based protein.
List of protein products of animal origin
Proteins of animal origin are the most complete, therefore their quality indicators are higher. Consumption of animal proteins has a positive effect. Their entry into the body of pregnant women in the later stages guarantees the birth of a child with a normal weight. Positive reactions from protein consumption have also been observed in older people. The daily protein intake is 1.5 grams per kg of weight. What foods contain protein?
In meat dishes we can find the maximum amount of proteins. Depending on the variety, their content varies from 17 to 21%. Meat is rich in mineral elements, vitamins and water. It is imperative to consume poultry, beef, lamb or pork, as they promote recovery processes. The rabbit is a valuable supplier of building elements. Game and chicken are better broken down by the digestive tract. Protein from fish and seafood is also very valuable. Fermented milk and dairy products are rich in calcium and protein.
Table of foods containing high amounts of protein
Since protein is considered the basis of life, it is necessary to eat foods containing large amounts of it every day. The diet should consist of at least 30% protein. The table below shows a list of products from which you can get this essential element. It presents different varieties of meat, fish and dairy products, which will also enrich your diet with useful minerals and vitamins.
| Product | Amount of protein | Amount of fat | Amount of carbohydrates | Calorie content, kcal |
|---|---|---|---|---|
| Goose meat | ||||
| Chicken | ||||
| Lamb meat | ||||
| Lean beef | ||||
| Lean pork varieties | ||||
| Chum salmon caviar | ||||
| Cod liver | ||||
| Cow's milk 1% | ||||
| Hard cheese | ||||
| Sour cream
An important function of protein is collagen synthesis. Protein increases skin elasticity and tone. Thanks to this, the muscles do not lose elasticity, which often happens with improper weight loss. Protein foods help avoid fluctuations in insulin and blood sugar. To help control hunger, protein prevents excess glucose from turning into fat. Protein amino acids transport fatty acids, vitamins, and minerals to all systems and organs. On a protein diet, it is necessary to reduce the consumption of fats, fast carbohydrates, cereals with gluten, and focus on protein and fiber. You should not completely deny yourself carbohydrates, since they are required as energy. To lose weight, it is better to give preference to the following proteins:
Video: Protein diet for weight lossThe video below describes a list of foods that will help you achieve a slim figure if you include them in your daily diet.
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