One of the richest sources of proteins. All protein products
When heading to the supermarket, arm yourself with a list of 40 protein-rich foods and fill your diet with high-protein foods!
Let's list the reasons that force us to chase protein-rich foods. On the one hand, you need this generous macronutrient for muscle growth and repair. On the other hand, he plays important role in stimulating lipolytic processes and copes with pangs of hunger that make you look for vending machines selling all kinds of snacks. In addition, it slows down its entry into the bloodstream and thereby prevents a sharp rise in blood sugar, which promotes the deposition of fats and reduces the body’s energy reserves.
People who care about their figure should get 2 grams of protein per 1 kg of body weight daily to maintain and gain muscle mass. To cope with this difficult task, you must make sure that your shopping list is rich in protein-rich foods. Unfortunately, modern supermarkets are filled with synthetic food, which can ruin all your fitness goals.
In the current situation, we simply have to create a shopping list with which you can confidently walk through the main departments of the supermarket and get the maximum amount of protein for every ruble spent. With this list, you'll load up your cart with the building materials you need and create a body that would make even the ancient Greek gods jealous.
Protein in the dairy department
1. Greek yogurt
Once the liquid is removed, delicious, thick Greek yogurt contains twice the more protein than the regular version of this dairy product. In the load you get probiotic microorganisms that are beneficial for the intestines and calcium necessary for bones.
Good to know. Plain Greek yogurt contains three times less sugar than its flavored counterpart.
2. Cottage cheese
Made from curdled milk, this product is chock-full of slow-digesting protein that provides growing muscles with a continuous supply of essential amino acids. Make cottage cheese your main treat, especially before bed.
Good to know. Cottage cheese is notorious high content sodium, but you can compare package labels and choose the product with the lowest amount of the trace element.
3. Swiss cheese
Each gram of Swiss cheese gives you more protein than other varieties available in the supermarket, making it the best muscle-building ingredient for sandwiches and sandwiches.
Good to know. If you're concerned about the calories in full-fat Swiss cheese, choose low-fat varieties. The ratio of protein to fat in them is approximately 8 to 1, but the taste does not suffer from this.
4. Eggs
These white balls are almost ideal food for muscles. All thanks to the high biological value - an indicator that tells how much protein in food can be converted into protein by our body. The biological value of eggs is higher than any other product in the supermarket. The determining factor in biological value is the content of essential amino acids, and the humble egg contains more than enough of them.
Good to know. Look for packages of acid-enriched eggs. This will make your morning scrambled eggs even more beneficial.
5. Milk, 2%
Milk remains a trusted source of premium protein, biological value which is only slightly inferior to eggs. But why drink watery, tasteless skim milk, where you can enjoy the rich taste of 2% milk without going over the fat limit in your diet. In addition, dairy fats will help your body absorb fat soluble vitamins whole milk, for example.
Good to know. Experiments show that those grown on environmentally friendly natural food cows produce milk that contains more nutrients, including omega fats.
6. Soy milk
In most artificial milk protein products the cat cried, but soy milk is a pleasant exception to this rule. If you don't drink cow's milk for objective reasons, for example, due to lactose intolerance, try pouring soy milk into oatmeal or other cereals. Plus, you can use it to make post-workout smoothies.
Good to know. To minimize the amount of gut-bloating sugars, look for a product labeled “sugar-free.” And if you are trying to avoid genetically modified food, look for soy milk labeled as “organic.”
Protein in the meat department
7. Steak (flesh of the upper or lower part of the beef thigh)
These lean cuts of meat have a fantastic ratio of 1g of protein for every 7 calories; By comparison, the meaty portion of the back provides you with about 1 gram of protein for every 11 calories. Plus, the femoral part is considered one of the most cost-effective.
Good to know. If you cook the thigh and sirloin too long, it will become drier than the Sahara Desert, so cook this meat quickly until medium degree done.
8. Minced meat (90% lean)
90% lean minced meat contains the minimum fat needed to make your cutlets and meatloaf didn't taste like cardboard. In addition to providing an impressive serving of protein, red meat is also good source almighty creatine.
Good to know. If you have some extra cash in your wallet, try grass-fed beef. It contains more nutrients than meat from livestock farms.
9. Pork chops (boneless meat)
A generous serving of muscle-building protein in these quick-cooked pork chops is the perfect excuse to fill up on something tasty and satisfying.
Good to know. Soaking in brine promotes destruction muscle tissue. Using this recipe, you can put even more tender meat on the table. Simply pour a brine mixture of ¼ cup salt to 4 cups water over the pork chops (don't skimp on the water; make sure the meat is completely covered in the marinade) and refrigerate the meat for 30 minutes to 2 hours.
10. Chicken breast (boneless and skinless)
The bodybuilding staple provides more protein than other parts of the bird, making it an essential item on your shopping list.
Good to know. To save money, make friends with the supermarket meat department clerk. He will let you know when a bird is on sale at a significant discount.
11. Turkey breast
Like chicken, this large bird can pack a ton of protein into your muscles.
Good to know. Like pork chops and chicken breasts, turkey breast benefits from marinating. And if you're concerned about the widespread use of antibiotics in poultry farms, look for turkey breast labeled "antibiotic-free."
Protein in the seafood department
12. Yellowfin tuna
This meaty swimmer will load up your bilges with easy-to-digest premium protein. The high content of tuna and selenium, a powerful antioxidant, will not be amiss.
Good to know. Whenever possible, look for trawl- or line-caught tuna. This is the best choice.
13. Halibut
Among white fish, halibut is considered the best choice when you need to build muscle at a champion pace. A 100-gram serving contains only 2 grams of fat, which automatically makes halibut the big catch of the day.
Good to know. Pacific halibut is generally superior to Atlantic halibut.
14. Octopus
Numerous fish stores will be happy to offer you this seafood. So, if you want to build truly granite muscles, ignoring the richest source of protein would be a big mistake.
Good to know. Frozen octopus is better than fresh because the meat becomes more tender during the freezing process.
15. Sockeye Salmon
Wild salmon, like sockeye salmon, is not only tastier than its cousin fish farms, but also contains about 25% more protein. Plus, you'll reap a rich harvest of beneficial long-chain omega-3 fatty acids.
Good to know. Look for salmon with intact scales - they taste better.
16. Tilapia
Widely available in most seafood stores, tilapia is an affordable, mild-tasting choice that provides a hefty dose of protein and feeds your muscles.
Good to know. Try to buy tilapia raised in American fish farms. They safer than fish, imported from Asia.
Protein in the canned food department
17. Anchovies
Compared to other foods, these tiny swimmers are the surprise winners when it comes to canned protein. Due to their small size, they do not accumulate toxins as they do large species fish
Good to know. To prevent anchovies from being so salty, soak them in their own juice for 30 minutes; then drain the water and dry gently.
18. Corned beef
The impressive protein content of this salted beef is sure to strengthen your muscles. And no, it's not the same as canned meat!
Good to know. Try sautéing corned beef with chopped vegetables and serving it over rice, or use it as the main ingredient in sandwiches.
19. Light tuna
Frugal shoppers take note: Cheap canned light tuna actually contains more protein than more expensive canned white tuna.
Good to know. To reduce calories from junk oil, choose tuna in its own juices instead of seafood in oil.
20. Chicken
For a quick injection of high-quality protein into your sandwiches and salads, rely on white meat chicken.
Good to know. Compare products from different manufacturers, choosing those that contain less salt.
21. Sardines
Canned sardines are often overlooked, although they are not only rich in protein, but also provide the body with omega-3 fats and vitamin D. Research shows that high dosages Vitamin D can stimulate testosterone production.
Good to know. Look for tasty and convenient sardines in cans.
22. Dark blue beans
Beans are a fantastically cheap source of protein, and among the most affordable canned legumes, blue beans hold a firm lead. One glass contains an impressive 13 grams of dietary fiber.
Good to know. Some manufacturers do not use the stabilizer bisphenol A in production.
23. Dried lentils
Cheap dried lentils, often classified as canned proteins, will boost your protein intake while also providing fiber and a variety of essential vitamins.
Good to know. Unlike dried beans, lentils do not require annoying soaking. Just soak it in water for about 20 minutes until it becomes soft. For nutritious breakfast combine lentils with turkey or chicken breast, vegetables and lemon dressing.
Protein in the deli department
24. Roast beef
Deli beef breakfast often contains more protein than other breakfast options. Most people are surprised to learn that roast beef is also one of the leanest types of meat.
Good to know. Look for brands that do not contain nitrites or nitrates, which can be ingested high doses may lead to certain diseases, including oncological ones.
25. Canadian bacon
Made from lean pork tenderloin, Canadian-style bacon contains 6 times less fat than traditional bacon, giving it significantly best ratio proteins to fats.
Good to know. You may find Canadian bacon under another name: pea bacon.
26. Chorizo
Spanish pork sausage turns pasta, scrambled eggs, soups and salads into a high-protein meal.
Good to know. For those who are always in a hurry, we recommend that you take note that Spanish chorizo is already ready to eat. Mexican chorizo, however, must pass through the pan before being consumed.
27. Pepperoni
The outstanding amount of protein in pepperoni should give you enough motivation for homemade pizza night.
Good to know. Sodium levels in pepperoni can vary widely, so compare brands and look for the ones with the lowest amount of the mineral.
28. Roasted Turkey Breast
With virtually no fat, deli turkey slices are a near-perfect muscle-building protein. When it's time for the sandwich, add more of it.
Good to know. Avoid spice-laden turkey and other delicacies to avoid accidentally bringing home unnecessary ingredients like salt, sugar and artificial flavors.
Protein in the snack aisle
29. Basturma
We are not fooling you when we say that basturma is a snack that can help you build muscles. How can you not love her?!
Good to know. You can find brands that do not contain MSG and nitrites.
30. Peanut butter
Although not as trendy as other nut butters like almond, good old peanut butter is still king in the protein category.
Good to know. Forget about butter with reduced content fat They only replace healthy fats not so healthy sugars.
31. Assorted nuts
Like peanuts, cashews and almonds are a great way to add more protein and healthy unsaturated fats to your diet.
Good to know. If you're watching the amount of sodium on your menu, choose packages labeled "unsalted."
32. Bean chips
Good to know. For a high-protein snack while watching a football game, use bean chips as vehicle delivering Greek yogurt to your mouth.
Protein in the fruit and vegetable department
33. Smoothie
Homemade protein shakes are always preferable, but if you want a quick protein boost, liquid form, you can buy ready-made drinks.
Good to know. Make sure the drink you choose has a source of protein in its ingredients list, for example, and not just fruit, which will quickly load your body with sugar.
34. Tofu
If you're looking for a way to have a meat-free Monday, relying on tofu will be a good way to ensure that your protein intake won't suffer too much.
Good to know. Pieces of firm tofu work well when deep-fried or grilled to infuse them with a little smoky flavor.
Protein in the frozen food department
35. Edamame
While the frozen food section of most supermarkets is a minefield for your diet, packs of green soybeans will give your diet a boost vegetable proteins, fiber, vitamins and microelements.
Good to know. To improve flavor, cook edamame according to package directions, then season the dish lemon juice, smoky paprika and a pinch of salt.
36. Green peas
Although most vegetables don't contain much protein, green peas contains enough protein to make you want to always have a couple of packs of this product on hand. It is also an excellent source of plant fiber, which will help you avoid hunger pangs.
Good to know. When purchasing frozen green peas, carefully feel the packaging. You should be able to feel the individual beans. Giant ice blocks indicate that the product has been thawed and re-frozen, which can negatively affect its quality.
37. Frozen Greek yogurt
Icy and creamy like ice cream, but with twice the high quality protein.
Good to know. Compare brands and look for a product with minimal sugar content. Some companies list fruit before sugar in the ingredient list. Go figure it out!
Protein in the cereal department
38. Wheat sprouts
Wheat germ consists of three components - endosperm, bran and germ. The germ is the most nutrient-rich part, which contains a noticeable amount of plant protein. You can use sprouts as a protein supplement in oatmeal, pancakes, and even smoothies.
39. Soba
Good to know. To remove excess starch, which can make the noodles sticky, you need to rinse the soba after cooking.
40. Quinoa
Among whole grain crops, South African quinoa is unique in that it contains a full range of essential amino acids, which turns it into a complete protein with powerful muscle-building potential.
Good to know. Roasting quinoa in a dry pan or pan before boiling can enhance the natural nutty flavor.
A healthy lifestyle and an athletic, fit figure are at the peak of popularity. Incredible diets are being developed, all kinds of diets are being promoted. newest types fitness.
Beneficial properties of proteins for the body
In order not to get confused in countless information and approach the question healthy eating wisely, it is important to clearly understand what the products are and what components they consist of. Proteins are a key element that plays an important role in weight loss.
Squirrels(or proteins) are substances of organic nature, created by the high-molecular interaction of alpha amino acids, representing a chain based on peptide bonds. Exactly which foods are considered proteins are given below in the “Weight Loss Table.”
Proteins in the body are, in fact, a key building element.
It is impossible to overestimate their importance, because they perform the following functions:
- actually create new cells, taking the most active participation in the process of cellular synthesis;
- supply all organs and tissues are vital important vitamins, minerals and lipids;
- amino acids, constituent proteins activate metabolic processes and help the production of hemoglobin, participating in the formation of red blood cells and some hormones;
- form general immunity;
- stimulate brain activity;
- strengthen not only internal organs, but also hair and nails.
The primary role of proteins is the regeneration of any tissue in the body. Therefore, they are the first assistants for athletes and people with intense physical activity. It is proteins that restore muscle fibers damaged during training and maintain healthy muscle volume.
Pay attention! Proteins are involved in the synthesis of about 30 different amino acids, 22 of which are not produced in the body independently, therefore, proteins are their only sources.
The general effect of proteins on the body:
- maintaining normal pace growth in children;
- security full-fledged work liver and gastrointestinal tract;
- stabilization of hormonal levels;
- normalization of the functioning of the heart and blood vessels;
- maintaining endurance and ability to work;
- exclusion of vitamin deficiency.
Is it possible to eat only proteins?
Moderation – main principle healthy image life. Any nutritionist will tell you that Eating only one type of food, even the most healthy one, will cause more harm than good. There should be a sense of proportion both in the use and in the limitation of anything.
For weight loss, it is very popular to consume only protein products, but proteins are substances whose excess in the body cannot be stored for a “rainy day”; they must be processed.
The difficulties this causes to the body are presented in the table.
Refusal to take fats and carbohydrates leads to a sharp deterioration in mood, because proteins are not able to synthesize serotonin, the hormone of happiness.
Another unpleasant aspect is exclusively protein nutrition – bad breath, arising due to increased burning of internal fats, accompanied by the aroma of acetone. Plus, problems with digesting food and bowel movements add a rotten note to your breath.
With a mono-diet based on taking only proteins, there is a significant risk of rapid weight return after restoring a normal diet.
Animal and plant foods rich in protein
Proteins – what foods are they? 
Table for weight loss and sports nutrition, bringing the most protein-rich dishes will necessarily contain 2 main categories:
- proteins from plant foods;
- animal proteins.
The first group includes vegetables, legumes, nuts, seeds and mushrooms. Their significant advantage is their low fat content and high fiber level. The leader in protein content is soybeans, followed by peanuts, sunflowers, lentils, peas and white beans. 
Important to remember! Legumes and nuts are not included dietary products, having a high calorie content.
The animal group of proteins, of course, includes meat. This includes game, poultry, and large cattle. Dairy products: from milk directly to cheese are also a source large number animal proteins. This also includes eggs and fish.
Products with animal protein are digested much better than plant proteins, but contain high level fat
Protein diet, its features
Pay attention! Whatever products make up the diet, and are not limited to the weight loss table, the body needs all the elements. These include proteins, vitamins, fats, acids, and carbohydrates!
There is a myth that a protein diet is a holiday for a gourmet when you eat to your fill and at the same time lose weight. But everything is not so simple; there are pitfalls.
Key points of the diet:
- Reducing carbohydrate intake and increasing protein intake. This is the main feature of the diet! The body is no longer provided with the usual energy from food and is forced to produce it from internal reserves - years of accumulated fat. There is a complete redistribution metabolic processes: to maintain life, it is not external, but internal fats that are burned.
- No hunger. Proteins are the kind of foods that are presented in the nutrition table for those dreaming of losing weight, which clearly do not cause hunger. Protein diet does not imply restrictions on the amount of protein consumed: you can eat often, plentifully, without overeating.
- Absence sharp jumps appetite. Since the intake of glucose from carbohydrates into the body is reduced, especially with simple sugars (buns, buns), then the hormone insulin is practically not produced, which keeps sugar at a constant level. This protects a person from a sudden desire to snack.
- Time limit – no more than 2 weeks. Such nutrition is unnatural for the human body; drastic changes in work begin very quickly digestive system, there is an acute shortage of carbohydrates. “Drying of the body” occurs when subcutaneous fat is broken down, with intensive loads muscle relief is formed. But the price for a beautiful body is the liver and kidneys, which are trying to cope with excess protein.
Why can you lose weight on a protein diet?
The main driver of weight loss is not an excess of proteins, but a lack of carbohydrates:
Proteins (what are these products): table for weight loss
For the convenience of forming a protein diet, the main products - sources of protein - are presented in tabular form. The first form deals with animal proteins.
| Product | Content percentages | Digestion percentage | Degree of assimilation | ||
| Protein (proteins) | Fats (fats) | Carbohydrate (carbohydrates) | |||
| Eggs | 12,71 | 11,5 | o.7 | 96,9 | 1,o |
| Cheeses | 25,o | 2o-3o | - | 93,1 | 1,o |
| Liquid dairy products | 2,3 | 3,o | 3,6 | 93,9 | 1,o |
| Cottage cheese | 16,7 | 5,0 | - | 93,1 | 1,o |
| Chicken meat | 2o,3 | 3,3 | - | 98,9 | 0,92 |
| Beef | 13,9 | 12,4 | - | 95,1 | 0,92 |
| Fish fillet | 21,o | 7,3 | - | 94,9 | 0,9 |
| Lean pork | 16,41 | 27,9 | - | 93,1 | 0,63 |
Energy indicators of main plant proteins.
| Product | Content percentages | Digestion percentage | Degree of assimilation | ||
| Protein (proteins) | Fats (fats) | Carbohydrate (carbohydrates) | |||
| Soybeans | 34,7 | 17,5 | 26,6 | 91,1 | o.91 |
| Peas | 23,o | 1,7 | 57,7 | 3o | o.67 |
| Beans | 22,4 | 1,6 | 54,5 | 3o | o.64 |
| Rice | 7,o | o.6 | 73,7 | 36,1 | o.55 |
| Buckwheat | 12,6 | 2,6 | 63 | 34,9 | o.67 |
| Corn | 3,3 | 1,1 | 75 | 35,1 | o.6 |
| Nuts | 26,2 | 45,3 | 45,2 | 36,9 | o.51 |
Protein diet: menu for the week
There are enough protein-rich foods to create a nutrition plan that is very varied and tasty. The table indicates only one of many options.
Proteins are what foods they are. The weight loss table, as well as a sample menu, are given below Table sample menu protein diet for a week
| Days in order | Eating episodes | Option of dishes containing proteins (what are these products): weight loss table |
| First | 1 | white omelette, a glass of low-calorie kefir (low fat content), unsweetened coffee/tea |
| 2 | kefir/yogurt 2oo ml | |
| 3 | boiled chicken breast | |
| 4 | orange | |
| 5 | baked fish fillet, glass of kefir |
|
| Second | 1 | a couple of boiled chicken eggs, |
| 2 | kefir/yogurt 2oo ml | |
| 3 | fresh meat, | |
| 4 | apple | |
| 5 | canned tuna or sardine, green salad of cabbage leaves and cucumber, glass of kefir |
|
| Still others | 1 | muesli, unsweetened coffee/tea |
| 2 | bread with low-calorie cheese | |
| 3 | steamed chicken fillet, a handful of dark rice, tomato and bell pepper salad |
|
| 4 | ||
| 5 | steam fish glass of boiled beans, licefir/yogurt 2oo ml |
|
| Fourth | 1 | low fat cottage cheese, tea, preferably green |
| 2 | a few nuts | |
| 3 | low-fat chicken and vegetable broth, | |
| 4 | apple | |
| 5 | baked meat or fish, vegetable salad |
|
| Fifth | 1 | vegetable salad |
| 2 | kefir/yogurt 2oo ml | |
| 3 | chicken and broccoli mousse soup, | |
| 4 | dried fruits - a handful | |
| 5 | cabbage and green pea salad, chicken fillet cooked with cheese and tomatoes |
|
| Sixth | 1 | omelet with ham, unsweetened tea/coffee |
| 2 | any fruit, with the exception of banana | |
| 3 | steamed fish fillet, a handful of boiled rice and tomato |
|
| 4 | kefir/yogurt 2oo ml | |
| 5 | vegetable stew with meat, glass of kefir |
|
| Seventh | 1 | low-calorie cottage cheese with dried fruits, |
| 2 | nuts | |
| 3 | a third of a glass of buckwheat with meat | |
| 4 | orange | |
| 5 | baked meat |
Who is not suitable for a protein diet: contraindications
Any dietary restriction has its prohibitions.
The following contraindications exist for the protein diet:
- advanced age;
- terminal obesity;
- gastrointestinal diseases in the acute phase;
- disturbances in the functioning of the heart;
- gout.
How to get off a protein diet correctly
Any diet is a test for the body, both physiological and psychological. When starting any restriction, you need to clearly understand that this is only the beginning of the journey: after a couple of weeks of giving up your favorite foods, the long-term stage of consolidating the results will begin.
The protein diet is very effective, but if you exit it incorrectly, the kilograms return literally before your eyes.
Basic principles for maintaining weight loss after a protein diet:
- Daily norm carbohydrate consumption – 60 g. This meager figure should be maintained for at least six months, so no buns or pasta for a very long time.
- Gradual increase consumption of vegetables and fruits, and optimally in boiled form.
- Permanent physical activity – a minimum of 3 intense workouts per week is required.
Proteins are undoubtedly important for the body, a protein diet will really help you lose weight, but it is dangerous to forget about the limitations and consequences of such nutrition. It is important to approach the issue competently, and if you are going to work on your figure, then seriously and for a long time.
Proteins - what foods are they? Products for weight loss on a protein diet in this video:
What foods contain proteins and how to lose weight on a protein diet (except for the Table) see here:
Have you decided to lose weight using the Dukan protein diet? Or do you prefer the Atkins diet? Great, then you're probably wondering where to get your protein from. We will tell you about this, as well as:
- what's happened protein food(a list of weight loss products is attached!),
- we will reveal the secrets of choosing protein products,
- Let's touch on the topic of losing weight using protein diets.
What is protein and what types of it exist?
Protein is the material for the construction of body cells. It makes up a good half of our body, if not most of it. Protein consists of 20 amino acids, some of which are synthesized in the body, and some of which come with food.
IN daily diet Every person needs proteins. They are found in two forms: animal and plant. Ideally, their ratio in food should be 2:3 in the total mass of protein received.
Animal protein contains some essential amino acids, which are used to build the body's cells. However, in products that contain it, there is a great danger of consuming fat along with protein. Nevertheless animal protein It is absorbed much more slowly by the body than plant-based, but gives a feeling of fullness for a long time.
Plant protein is found in legumes, some grains and nuts. It is absorbed faster and easier by the body.
How to choose protein products? Look at the protein and fat content in it. The more protein and less fat, the better the product.
Among the meat products, the most harmful in this regard are pork and lamb. This means we remove them from the diet. What remains is beef without fat and poultry. But among birds, some species also contain a lot of fat, for example, goose. Duck is also fattier than other types of birds. Turkey and chicken are rightfully considered dietary; to be precise, these are turkey fillet and chicken breast. You can also eat rabbit meat.
So which foods contain a lot of protein?
| proteins, g | fats, g | |
|---|---|---|
| Mutton | 22,00 | 17,20 |
| Beef | 25,80 | 16,80 |
| Turkey | 25,30 | 10,40 |
| Rabbit | 24,60 | 11,70 |
| Chicken breast | 21,62 | 8,30 |
| Beef brains | 11,70 | 8,60 |
| Beef liver | 17,90 | 3,70 |
| Chicken liver | 20,40 | 5,90 |
| Pork liver | 18,80 | 3,80 |
| Beef kidneys | 15,20 | 2,80 |
| Pork kidneys | 15,00 | 3,60 |
| Boiled pork | 22,60 | 51,60 |
| Beef heart | 16,00 | 3,50 |
| Chicken heart | 15,80 | 10,30 |
| Pork heart | 16,20 | 4,00 |
| Beef leg jelly | 6,00 | 4,00 |
| Veal | 30,70 | 1,10 |
| Duck | 22,60 | 19,50 |
Fish and seafood
Following meat products The highest protein content of fish products: tuna and salmon fillets, sardines, mackerel. They are also less fatty. Salmon is the leader in the amount of protein and contains minimum quantity fat
| Fish and seafood | proteins, g | fats, g |
|---|---|---|
| Fresh roach | 18,00 | 2,80 |
| Pink salmon | 21,00 | 7.80 |
| Catfish | 15,50 | 5,80 |
| Flounder | 12,00 | 3,30 |
| crucian carp | 20,70 | 2,10 |
| Carp | 16,00 | 5,30 |
| Baltic sprat | 14,10 | 9,10 |
| Bream | 17,10 | 4,70 |
| Sea bream | 21,30 | 4,70 |
| Mackerel | 22,80 | 3,60 |
| Pollock | 15,90 | 1,00 |
| capelin | 13,10 | 11,50 |
| Burbot | 21,40 | 0,60 |
| River perch | 18,50 | 0,90 |
| Sea bass | 18,20 | 5,20 |
| Sturgeon | 16,40 | 10,90 |
| Halibut | 14,00 | 3,00 |
| Haddock | 17,20 | 0,20 |
| Blue whiting | 17,90 | 1,00 |
| Crayfish | 18,00 | 1,10 |
| Saira | 18,60 | 12,00 |
| Sardine | 25,00 | 9,60 |
| Fresh fatty herring | 17,70 | 9,70 |
| Iwasi herring | 20,50 | 15,40 |
| Salmon | 20,80 | 12,50 |
| Atlantic mackerel | 18,00 | 11,90 |
| Oceanic horse mackerel | 18,50 | 5,60 |
| Som | 18,40 | 8,50 |
| Zander | 18,40 | 0,70 |
| Cod | 16,00 | 0,70 |
| Tuna | 24,40 | 1,00 |
| Acne | 14.50 | 30,50 |
| Pike | 18,40 | 0,80 |
| Hake | 18,50 | 2,20 |
| Squid | 18,00 | 0,30 |
| Crab | 16,00 | 3,60 |
| Shrimp | 18,90 | 2,20 |
| Rapana clam | 16,70 | 1,10 |
| Pink salmon caviar | 31,20 | 11,70 |
| Chum salmon caviar | 31,60 | 13,80 |
| Pollock caviar | 28,40 | 1,90 |
| Sturgeon caviar | 28,90 | 9,70 |
Legumes and cereals
Plant proteins include sources such as soy and other legumes.
| Legumes and cereals | proteins, g | fats, g |
|---|---|---|
| Dried peas | 20,50 | 2,00 |
| Buckwheat core | 12,60 | 3,30 |
| Semolina | 10,30 | 1,00 |
| Pearl barley | 9,30 | 1,10 |
| 1st grade pasta | 10,70 | 1,30 |
| Premium pasta | 10,40 | 1,10 |
| Egg pasta | 11,30 | 2,10 |
| Chickpeas | 20,10 | 4,30 |
| Millet | 11,50 | 3,30 |
| Soybeans | 34,90 | 17,30 |
| Beans | 21,00 | 2,00 |
| Hercules cereal | 11,00 | 6,20 |
| Lentils | 24,00 | 1,50 |
Mushrooms
You can also find protein-rich foods among mushrooms.
Protein in cottage cheese, eggs and cheese:
These products are good for a small snack, as they are very high in calories. And besides, they contain large number fat
Along with fats, there are also beneficial omega acids. The leaders here in terms of protein content are: pumpkin seeds- 42 g. But there is also a lot of fat - 46 g. Peanuts contain 45.2 g of fat and 26.3 g of protein.
15 Protein-Rich Foods for Weight Loss
Almond. Contains important nutrients, magnesium and vitamin E.
Chicken breast. The most affordable source of protein, easily digestible. 1 roasted skinless chicken breast contains 53 grams of protein and 284 calories.
Oatmeal. Used in a healthy diet and included in muesli. Contain fiber, magnesium and manganese, thiamine and other elements. A half cup of dry cereal contains 13 grams of protein and 303 calories.
Cottage cheese. Different low content fat Contains calcium, phosphorus, selenium, vitamin B12 and other nutrients. 1 cup of cottage cheese (226 g) with 2% fat contains 27 g of protein and 194 calories.
Cheese. Parmesan (38 g protein), Swiss cheese (30 g protein).
Greek yogurt. Contains 48 g of protein per 100 g of product. A 170 gram cup of yogurt contains 17 grams of protein and 100 calories.
Milk. Great source protein, but many people cannot tolerate it. If you're one of the lucky ones who can drink it, congratulations! Contains calcium, phosphorus and riboflavin. 1 glass of milk contains 8 g of protein and 149 calories.
Lean beef. Delicious in taste, it contains large amounts of iron and protein. 1 85 g serving contains 22 g of protein and 184 calories.
Tuna. The most popular type of fish for food. It contains a large amount of healthy omega acids. 1 cup of canned tuna weighing 154 g contains 39 g of protein and 179 calories.
Lentils. A popular product among vegetarians. Contains 27% protein per 100% product. 1 serving (196 g) contains 18 g and 230 calories.
Turkey. Dietary meat Contains very little fat and calories. Protein content 21 g protein per 100 g.
By the way, there is a . There you can choose the right recipe for yourself.
A protein diet is good for weight loss. However, it is contraindicated for those with kidney problems. A protein diet allows you to quickly get rid of excess weight, however, her long-term use dangerous for those women who have weak heart or diabetes.
Protein diets are used from 4 weeks to several months, depending on the type of diet. Chronic carbohydrate restriction can lead to chronic fatigue and lethargy, headaches and other pathologies. Therefore, they are used for a short time: we lose weight and eat carbohydrates again.
As a rule, food rich in protein is of interest to those who have taken charge of themselves, started losing weight and visiting gym. However, any person should understand food products, because without this it is simply impossible to compose for yourself healthy diet, which would help maintain health and level vitality on top. From this article you will learn what foods are rich in proteins, as well as why they are needed and what will happen if the body lacks them.
Why do you need food rich in proteins?Proteins (proteins, polypeptides) are important element human nutrition, the presence of which is necessary for a healthy. They perform a lot of important functions:
- collagen forms the basis of all bones, tendons, cartilage, and is responsible for the elasticity of the deep layers of the skin;
- keratin is the basis of hair and is important for maintaining hair health;
- protein is generally important for protecting the body from the accumulation of toxins;
- protein found in blood and other fluids human body, is able to neutralize viruses and bacteria.
- During digestion, protein breaks down into amino acids - some of them go to build muscle tissue, and some are converted into glucose, which provides energy.
Thus, including in your diet sufficient quantity squirrel, you support health, beauty and various important functions body.
The richest food in protein
Food containing maximum quantity Proteins are products of animal origin. Scientists have found that proteins of this type are better absorbed by the body. In addition, this category is considered to be a complete protein food, because in addition to proteins, it also contains a full set of amino acids (unlike protein of plant origin, which has an incomplete set - the only exception is soy).
So, protein foods of animal origin include:
- meat (beef, pork, game, etc.);
- poultry (chicken, turkey, goose, etc.);
- fish (trout, pollock, herring - any variety);
- eggs (especially quail);
- milk and all dairy products;
- cottage cheese;
It is these foods that provide maximum long-term saturation and benefits for the body. By consuming them daily, you help your body receive all the necessary substances.
Protein-rich plant foods
Plant foods can also contain protein, but, except for soybeans, these products do not contain all the necessary amino acids (valine, leucine, threonine, tryptophan, methionine, isoleucine, lysine, phenylalanine). In order to receive them in the right quantity, it is worth taking them in the right combinations:
- mushrooms + cereals;
- mushrooms + nuts;
- legumes + cereals;
- legumes + nuts;
- legumes + legumes of another type.
In addition to mushrooms, legumes and nuts, this list also includes seeds, persimmons, ginger, cauliflower and Brussels sprouts, avocado and asparagus. Full list food, rich in protein, can be seen in the table.
Signs of protein problemsKnowing what foods are rich in protein, you can intelligently build your diet and avoid unnecessary deviations from the norm in both directions. After all, the diet should be, first of all, balanced and harmonious. Let's look at the signs that your diet is not structured correctly in terms of protein.
When there is a lack of protein in the body, the following symptoms are observed:
- physical weakness;
- decreased sex drive;
- decreased immunity;
- metabolic disorders;
- muscle atrophy;
- in children - growth retardation.
High-protein foods can be called, without exaggeration, the alpha and omega of a healthy diet. Without them, it is difficult to lose weight and almost impossible to gain weight - unless, of course, the goal is muscles and not rolls of fat on the sides. Without them the body will not be able to provide normal work internal organs. And food that is poor in such important compounds is unlikely to be truly satisfying. In other words, anyone who cares about their physical fitness and health has many reasons not only to know foods high in protein by name, but also to regularly include them in their menu.
Proteins are needed for more than just muscle growth
What are the benefits of protein?
In the scientific community, high molecular weight organic compounds, which we simply call squirrels, bear the proud title of guardians and organizers of life. And this is not without reason. Once in the stomach with food, they are broken down into amino acids, which immediately begin to take an active part in physiological processes body:
- participate in the production of hormones;
- ensure blood clotting;
- regulate work nervous system(lack of protein affects coordination);
- affect the activity of the kidneys and liver;
- the delivery of nutrients to cells is also controlled by protein;
- without it, neither the restoration of old tissues nor the growth and construction of new ones is possible - including muscles;
- it provides the body with energy;
- some proteins act as antibodies, opposing various diseases and strengthening the immune system.
Don’t think that proteins are exclusively meat and cottage cheese!
The body is able to synthesize some amino acids itself. But this part is small, so our body cannot do without regular replenishment of its reserves from the outside. You can't do without a list high protein foods, which is worth printing out and hanging on the refrigerator, or better yet, memorizing it - you will have to refer to it often.
Top 10: athlete's first assistants
Let's spend a few more minutes on a little clarification. No food on earth consists solely of proteins; it will always contain a certain proportion of fats or carbohydrates, which can significantly slow down progress towards the goal if your goal is not only a beautiful relief, but also weight loss. In this case, preference should be given to high-protein foods low in fat and carbohydrates. Subject to regular training, the body will completely use it to build muscle tissue and will not try to store it in the folds of the abdomen.
Knowing the secrets of healthy eating makes it much easier to achieve your goals.
On the other hand, nutritionists say: a small amount of fats and carbohydrates will benefit the absorption of protein. So don’t rush to clear all controversial dishes from the menu, leaving only the highest protein foods without “excesses” among those allowed. Diversity has never harmed anyone, but bigotry often does.
If your goal is weight loss
What to focus on for those who set themselves the task of losing a few kilograms, so that the muscles not only do not suffer, but also continue to increase in size?
1. Fish. It consists of a quarter of protein (100 g of product contains 20-25 g of pure protein), is easily absorbed by the body and is full of fatty acids. polyunsaturated acids, necessary for the body for normal life. It’s difficult to gain weight on fish, but if you are actively fighting for slimness or are on a drying diet, choose low-fat varieties- tuna, trout, salmon - and diversify your diet with seafood more often.
Fish can be safely included in any diet
2. Meat. Here, chicken breast remains the undisputed favorite of athletes and healthy eating enthusiasts. Just like fish, it consists of almost a quarter of protein with a minimum of fat and almost complete absence carbohydrates, especially if you choose chicken fillet without skin. Following chicken is lean beef, rich in iron and zinc, which are important for men, rabbit meat and turkey meat. But pork and lamb let us down: a large amount of animal fat negates the benefits of the product.
Less fat and oil, more spices!
3. Liver. Variety of meats and fish dishes Offal will help. Liver, for example, is comparable in protein content to meat, but it contains little fat - even pork contains, at most, 5%.
Don't discount by-products
4. Low-fat cottage cheese. This protein is a long-digesting protein, so it is not recommended to eat it after training in order to close the protein-carbohydrate window. But during the day and in the evening, cottage cheese is always a welcome guest on your plate. Moreover, from every 100 g of product you will receive 15-20 g of protein, which will include calcium, which strengthens bones and relieves muscle cramps.
Sugar is prohibited, but herbs and spices are allowed
If your goal is muscle
For those who want to gain weight, another list of products will come to the rescue.
5. Legumes. This is a real record holder for protein content! Soybeans consist of almost half of it, and peas, beans and lentils, although they lag behind their “relatives”, confidently hold second place - for every 100 g of product there are about 20 g of the purest vegetable protein, which is as close in composition as possible to what found in meat. However, there was a fly in the ointment here: a third of soybeans are fats, and other legumes are full of carbohydrates.
Pea porridge is as filling as mashed potatoes
6. Cheeses. Pleasant taste, 20-35% protein, calcium... What else is required from a product intended for sports nutrition? If cheeses had a little less fat, we would have an ideal source of protein. Alas, fat is sometimes present in equal parts with protein, so use cheese with caution - it will significantly increase the calorie content of the diet.
A slice of cheese, a savory cracker - and your snack is ready.
7. Nuts. A good choice for a snack: filling, healthy and, on average, 20% protein. It’s not for nothing that they are present on the menu of any bodybuilder who is diligently gaining weight. True, strong kernels contain at least twice as much fat as protein, so you need to eat them with caution.
Peanuts have a lot of protein, but almonds and... walnut less fat
8. Eggs. 10-12% protein makes this product an indispensable assistant in the matter of gaining mass, but if you are losing weight or are concerned about creating relief, you will have to give up the yolks. There is too much fat concentrated in them - up to 35%.
9. Cereals. Buckwheat, oats, rice, millet and barley will serve as a tasty side dish, a valuable source of protein (up to 15%) and will not break the budget. One bad thing is that, even if you wanted to, you cannot classify cereals as high-protein products with a low carbohydrate content: in some of them, the amount of these compounds that are dangerous for slimness can reach up to 70%.
Cereals contain not only proteins and carbohydrates, but also minerals
10. Bread. Surprised? Meanwhile, bread contains 5-8% protein, which makes it an important contender for your attention. The main thing is to choose varieties with lower carbohydrate content, and a large number vitamins Such as rye bread made from flour coarse, which can rightfully be called a bodybuilder’s assistant in both weight loss and weight gain.
If you don't get carried away with eating bread, it will only bring benefits
Comparison table
For better clarity, we present you a table of high-protein foods indicating the amount of fats and carbohydrates.
Video: 10 cheap sources of protein
10 cheapest, but at the same time effective products for weight gain according to the Kukharim channel:
