Protein in food where more table. The right combination of protein with other products
Learn how to spice up your diet with ten nutritious, high-protein foods.
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 terms, the sum of which is 100%. Both components are vital. You need to maximize both your gym efforts and your nutrition. One without the other is impossible. Imagine this is the Yin and Yang of bodybuilding.
To look your best, you need to work up a sweat in the gym and back up your workout efforts with a rich selection of nutritious, high-protein foods. You cannot count on high athletic performance without an adequate balanced diet. 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 that you will look forward to.
- An abundance of whole foods and fresh ingredients.
- A variety of products for maximum influx of macronutrients, amino acids, vitamins and minerals.
This article will help you populate 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 the best sources of protein that you can easily include in your weekly diet.
I have also included a number of simple tips on how to integrate each ingredient into your diet. It remains to add that the products are listed in no particular order.
1. Whole eggs
Whole eggs, not egg whites. Although egg whites are high in protein, they lack all of the amazing nutrients found in the yolk.
Whole eggs are one of the most highly nutritious and balanced foods known to mankind. And how could it be otherwise? I hope my words do not sound too repulsive, but such is 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 the perfect addition to a hypertrophy diet.
In addition, eating eggs is economically viable, 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 risking a ton of calories.
For muscle growth, you need more than just protein. Don't throw away the yolks.
Tip 1. There are several ways to include eggs on your menu. You can boil them, cut them into a salad or cook a healthy and appetizing omelet for breakfast with the addition of fresh vegetables to your taste.
Tip 2. Don't like to peel hard-boiled eggs? Try putting them in ice water for 15 minutes after cooking.
Tip 3. Make an egg “protein basket” by placing chopped bacon (or any meat of your choice), cheese, and an egg in basket cake pans. Bake until the egg is done. Refrigerate, season with hot sauce and enjoy! These miniature baskets are very easy to prepare and easy to store. Try to keep a supply of 8-12 such baskets in the refrigerator at all times. They help out a lot in difficult times when you need a high-protein product, but there is no time to cook.
Tip 4. Try cooking minced meat in a pan. In butter or olive oil, fry meat in cubes (beef, chicken, etc.) along with potatoes. When the dish is cooked, break a few eggs into the pan and mix thoroughly until cooked. Top with cheese and Greek yogurt (optional). Minced 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 crushed jalapenos, minced garlic, onion rings, mustard seeds, etc.
Tip 1. To spice up your baked salmon, try mixing Dijon mustard with a little maple syrup. Brush the fish fillets with this sauce before baking, and then brush the sauce again during the half-cooking stage. There are very few calories and carbohydrates in such a sauce, but there is more than enough taste and aroma!
Tip 2. Three words: salmon tacos.
Tip 3. Salmon goes well with pasta. Mix spaghetti with pieces of cooked salmon, add garlic and cream sauce.
Tip 4. Cook the salmon and let it cool. Divide the fillet into small pieces, pour them with soy sauce, lemon juice or lime juice, add onion or garlic, grated ginger and hot sauce. Serve along with rice.
Tip 5. Make an omelette with salmon, cheddar cheese, chopped tomatoes and bell peppers.
5. Mollusks and crustaceans
Edible shellfish, shrimp, oysters, mussels, crabs. The bodybuilding world doesn't talk about these sources of protein often.
While shellfish 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 relatively 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 small 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, flavor your oysters with lemon juice, Italian Lemon Pesto, or the famous Tabasco sauce.
Tip 2. Take 250-300 grams of cooked crab meat, one large egg, a couple of tablespoons of almond flour, chopped bell pepper, onion rings, Dijon mustard, hot sauce and mayonnaise if desired. Stir, form crab cakes and fry them until golden brown.
Tip 3. Pour the chopped clams into a bowl of fresh spinach. Add mushrooms, diced or sliced tomatoes, and vegetable oil and vinegar for dressing.
Tip 4. Crab meat in butter with minced garlic. Real jam! Protein, Nutrient Fireworks, and Healthy Fats!
Tip 5. Try the crab with rice. Mix cooked crab meat with rice, add onion, garlic, salt, finely chopped boiled egg and cucumber. Drizzle this delicious dish with lime juice.
6. Liver
Liver? Yes, liver. Most of us have never thought about including this source of protein on our bodybuilding menu. Next time you go to the butcher shop, look for the liver. I guarantee you will find it there.
Liver is a fantastic food, with about 20 grams of protein per 100 grams and less than 150 calories. The 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 the liver is by no means a popular bodybuilding product, it is so rich in nutrients that we must reckon with it.
Tip 1. Don't like the taste of liver? Try beef liver tablets. Bodybuilders of the old school 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 cook liver, and you will find tons of similar recipes on the Internet.
Tip 3. Add 30 grams of finely minced beef liver to minced meat for cutlets to improve its nutritional characteristics.
Tip 4. Make a muscle-building meatloaf with minced beef liver, ground beef, eggs, and seasonings. The roll can be cut into many portions, which is enough for the whole week.
Tip 5. To reduce the strong smell of the liver, put it in a bowl, add the juice of two lemons and a quarter cup of apple cider vinegar. Then put the bowl in the refrigerator and "marinate" the liver for 8-12 hours.
7. Cheese
Cheese is a mass of flavors, the richest selection of varieties (cheddar, gouda, parmesan, dutch, provolone, cheese with pepper, cheese with nuts, 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 beef or chicken with grated cheese, thereby adding fat to the diet, improving the taste and increasing the nutritional value of dishes.
Thread 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 to your diet and only 240 calories.
Cheese contains a host of beneficial nutrients, including vitamin K2, which has a huge impact on heart, brain, and bone health. 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 calorie intake but don't want to add another meal or feel like you just can't eat another serving of meat? Add shredded cheese to potatoes, salad, rice, pasta, meat, and vegetables. A little cheese in cauliflower or broccoli goes a long way.
Tip 2. Prepare a special 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 lightly, then pour it over the meat or durum wheat spaghetti.
Tip 3. Nachos! Do you love nachos? Forget chips and try this recipe. Take any cooked meat (chicken, beef, bacon), throw it into the pan and sprinkle grated cheese on top. Place the skillet on the fire briefly to melt the cheese. Season with hot sauce, jalapenos, sour cream or Greek yogurt.
Tip 4. Stock up on thread cheese, hard cheese and cheese mass. Keep these treats on hand for when you need a quick, high-protein snack.
Tip 5. Take note of this simple recipe and give yourself a week of "muscle-building" dishes for lunch. You will need a steak or steam cutlets, 200-250 grams of grated cheese and one package of spices of your choice. Mix all ingredients thoroughly, add rice, divide into five servings, arrange in food containers, store in the refrigerator.
8. Chicken
For decades, chicken has been and remains the go-to source of quality protein, but let's face it, you rarely hear about the nutritional value of chicken meat. In addition to being high in protein and low in fat, chicken is rich in vitamins A, B6, B12, iron and magnesium.
Chicken is an ideal choice for those who want to gain muscle mass, but have to count every calorie consumed. Three ounces of chicken fillet contains 26.7 grams of protein and only 142 calories and 3.1 grams of fat.
Tip 1. Season dry and tasteless chicken fillet with a savory sauce of 2 tablespoons of sour cream and a quarter cup of salsa. This will add only 75 calories to your diet and a lot of flavor and aroma.
Tip 3. Make a simple anabolic salad: cut chicken into cubes, take spinach (or arugula), add half a glass of boiled quinoa, almond pieces and onions. Dress an appetizing salad with red wine vinegar or olive oil.
Tip 4. Combine diced boiled chicken with salsa and quinoa for a high-protein, nutritious meal. The recipe is easy to prepare, and the dish seems to be made to be stored in plastic containers. Take it with you to work and make yourself a really tasty and healthy lunch.
Tip 5. Make your own chicken fingers or nuggets. Roll chicken pieces in egg white (break a raw egg into a bowl and add spices) and almond flour, and then fry them in olive oil until golden brown.
9. Greek yogurt
Greek yogurt is a versatile source of protein. It can be eaten for breakfast, and with slices of fresh fruit, the dish will turn out to 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 approximately 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 is higher in protein, lower in carbs, and generally lower in sodium.
Tip 1. Mixing Greek yogurt with lemon juice makes for an amazing salmon dip.
Tip 2. Throw a large chunk of Greek yogurt and assorted fresh fruit into a serving of oatmeal to up the protein and give the dish that unique creamy flavor.
Tip 3. Greek yogurt, protein powder, fresh fruit and ice will help you make a delicious high protein shake.
Tip 4. Cravings for sweets? Mix Greek yogurt with walnuts and a little honey for a nutritious, protein-rich dessert!
Tip 5. Make a healthy salad dressing by mixing Greek yogurt, olive oil, and minced garlic. Add salt and pepper to taste.
10. Black beans
To me, black beans are like "bean candy." The taste is amazing, you can't stop!
A glass of black beans contains 227 calories and over 15 grams of protein. Beans are a great 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 useful for the digestive system, as they contain many non-digestible components (dietary fiber). Studies indicate 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. Sprinkle the whole thing 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 cutting vegetables (mixed vegetables). Combine one can of black beans, a 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 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, serve them on the table!
Tip 5. Check out this recipe for a quick and easy spicy black bean sauce, fresh salsa, and some finely chopped onion. Heat to high heat, add jalapeno peppers, grated cheese and an impressive portion of Greek yogurt.
If your goal is to lose weight or vice versa to gain muscle mass, then you definitely need to pay attention to foods rich in protein. With the help of protein, you will be able to gain weight mainly due to muscle mass, and not to swim in fat.
Every cell in our body consists of protein, it is part of every organ and every tissue, in addition to this, 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 foods rich in protein. Protein (protein) in the body breaks down into amino acids, and already 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, affect the growth and development of the body, regulate the water and acid-base balance of the body.
As you already understood, for muscle growth you need to eat foods high in protein with a complete set of amino acids, so in this article I will only list the best sources of protein. Because there are many products containing protein with an incomplete set of amino acids.
From this article you will find out which foods are high in protein with a complete amino acid set.
You'll learn which foods are high in protein and the absolute amount of protein in each food, what makes each protein source unique, as well as the biological value and other characteristics of protein sources that will benefit your body. The main purpose of this material is to give you as much information as possible about high-protein foods and talk about how they affect muscle gain.
biological value
For each protein source in the article, their biological value (BC) is given, 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. In essence, 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. The following are foods that are high in protein and have a very high biological value and a complete set of amino acids.
Foods high in protein
- Energy value 113 kcal
- Biological value: 79
- Proteins 23.6 g
- Fats 1.9 g
- Carbohydrates 0.4 g
Protein:
Chicken breast is high in protein and is used in any diet to gain muscle mass. The main advantage of chicken meat is its high biological value of 79 and low cost compared to other protein sources. Chicken meat without skin and bones is on average 25% protein. This meat is easy to cook, but 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 meat without skin, because the skin contains the main part of fats and cholesterol, so eat 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 needed 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. There are many ways to prepare such a product.
Its main advantage is the minimum content of connective fibers, mostly represented in the form of collagen (gelatin). Because of this, when cooked, fish meat becomes very soft and easily boiled, and protein is easier to digest by our body. The only thing is to give up smoked fish.
Any fish is suitable for nutrition of 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 bought 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 the help of 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 (protein) content of 25%. In addition, beef is rich in vitamin B12, iron and zinc, which are difficult to obtain from food, but they play a very important role in the development and functioning of the human body, they have a particularly tangible 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 meat. When choosing meat, always buy lean cuts so you don't add calories to your diet from animal fat. This is especially important if you want to lose weight and gain lean muscle mass.
To get enough amino acids to get the maximum anabolic effect on the muscles, you need to include beef in your diet at least two to three times a week.
Eggs
Nutritional value in 1 pc.
- Energy value 160 kcal Biological 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, second only to 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, increase the effectiveness of the immune response and accelerate the recovery of the body after heavy strength training.
The bulk of the protein in an egg is found in its protein. But by eating whole eggs, you increase the mass fraction of protein and get additional nutrients. True, the yolk contains a significant amount of cholesterol, so you can only eat protein. Or you need to make sure that your diet does not contain a large amount of other sources of "bad" cholesterol, and then you are not afraid of any problems.
If you are very afraid of cholesterol or you have problems with it, then you can safely eat 2 yolks at a time and throw the rest away (but I would not do that). Separating the yolk from the protein is easy, and you get the highest quality protein with a complete set of amino acids. If you buy eggs in a supermarket, then raw and it is better not to use.
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
Quail eggs calories - 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 forbidden to eat chicken eggs. They do not contain cholesterol and there are no contraindications for eating. And also quail eggs never have salmonellosis.
Despite its size, a quail egg (weighing only about 10 g) contains more than four times more vitamins, minerals (phosphorus, potassium, iron, etc.) and amino acids than in a chicken egg. Studies have 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 contribute to the normalization of 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, gallbladder, 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 and on. The therapeutic effect of eating shells is obvious, especially for strengthening bones, teeth and hair in children. The use of powder from the shell of quail eggs practically does not give side effects in the form of deposits in the joints and in the organs of the urinary system.
A distinctive property of quail eggs is the 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 the type of product
Dairy products are an excellent source of protein, but their disadvantage is their high fat content. Therefore, it is better to choose skim milk and cottage cheese, foods rich in 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 diseases of the musculoskeletal system. It is very important to remember that calcium plays an important role in the processes of 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
- Fats 1 g
- Carbohydrates 10 g
Highest protein content in protein powders. Whey concentrate protein shakes contain 80 grams of protein per 100 grams of product. Such cocktails are quite expensive, but they have their own 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 content, as well as additional substances, including enzymes, which improve digestion and protein absorption. I wouldn't 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 content of amino acids in their protein. Therefore, it is difficult to single out one best source of protein for muscle growth. At least because everyone has different organisms, 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, you need to use different sources of protein to gain muscle mass. This way you can maintain an optimal anabolic environment in your body.
Time of protein intake
In order for the protein obtained from food to be absorbed and spent on building new muscle fibers, and not on restoring energy costs after training, you need to choose the right time to eat. High-protein foods should be consumed when the body needs them most. The daily rate of protein should be evenly distributed throughout the day, dividing it into 5-7 meals. It is especially important to consume enough protein just before bed. Because we grow when we sleep, which means that the material for muscle growth is needed most of all at night.
But do not forget to feed the body with carbohydrates and vitamins. Energy is needed for any process that occurs in the body, whether it be physical activity or building new muscle mass. And vitamins are needed for a better flow of all processes, because they act as catalysts. Without enough calories (unless there is an excess of calories consumed over calories expended), you will not be able to grow and increase muscle mass. And without vitamins, all processes will be slowed down or will not occur at all.
Protein intake norms
There are certain daily requirement for protein, which limit protein intake and set clear limits on the amount of protein eaten per day, so as not to worsen well-being.
So, 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 55, then even 27.5 g.
But if you are actively involved in fitness or classify yourself as a strength athlete, then the weight ratio of protein should be increased to 2 or even 3 grams per day.
"Fats are not the enemy if you know all about them"
If a person is faced with the choice of which product to eat - fatty or low fat - almost everyone will give preference to the second. People are always looking to lose weight. And to do this, you need to eat dietary products. Fat, on the other hand, has consistently been touted as the enemy of the diet that can only do harm, so it's no surprise that people are baffled when doctors and nutritionists rave about fat. In fact, there are healthy fats for weight loss. You probably know that avocados are one of those that became popular in the diet and boomed on Instagram a few years ago, and only recently calm has been established. So you can take into account olive oil, the pearl of the Mediterranean food system. In addition to those mentioned, there are quite a few healthy fat-rich foods that are definitely worth incorporating into your diet on a regular basis. Here's what you need to know.
What fats are good for the body? These are usually considered to be monounsaturated and polyunsaturated fatty acids. They help reduce arterial-clogging cholesterol levels, in addition to their other heart-health benefits. Research also shows that these fats help regulate 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., MSc, researcher and developer, senior nutritionist at UCLA Medical Center and visiting assistant professor at Fielding Public Health. "They are anti-inflammatory, reduce the risk of cardiovascular disease and are full of good nutrients, and are also beneficial for weight loss."
Polyunsaturated fats may also be beneficial. The two main types are omega-3 and omega-6 fatty acids, which our body needs for brain function and cell growth. Omega-3s are good for heart health and are mainly found in fish and algae, nuts and grains. “Other omega-6 polyunsaturated fats can be found in some vegetable oils,” Hanns adds. "They're not particularly bad, but they're not always healthy either, unlike omega-3s and monounsaturated fats." Omega-6s work together with omega-3s to help lower cholesterol levels, but studies show that eating more omega-6s than omega-3s can contribute to inflammation and weight gain, so the bottom line is you need to make sure that you consume more omega-3s than omega-6s.
What are bad fats
One simple rule: Trans fats should always be avoided - they are listed as "partially hydrogenated oils" on the label. They really do not carry anything but harm. Most of them are artificial and increase the level of bad cholesterol and reduce the level of good cholesterol, which helps to cleanse the blood vessels. According to the American Heart Health Association, trans fats increase the risk of heart disease and stroke and are associated with a higher risk of type 2 diabetes.
Saturated fats are a bit trickier to work with. Older nutritional studies said that saturated fat was really bad for cholesterol levels, but newer information says it has a neutral effect. The topic is very sensitive, and the recommendations of the USDA and the American Heart Association are still to limit saturated fat intake and favor monounsaturated and polyunsaturated fats. Many of the healthy foods listed below contain saturated fats, but they do not make up a large proportion of all fats and therefore do 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 a 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. In addition, a medium avocado contains 40% of the daily fiber requirement without sodium or cholesterol, and is a good source of lutein, an antioxidant that helps protect eyesight. 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 avocados are 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, specifically alpha-linoleic acid, found in plants. A recent study found that one handful of walnuts a day lowered overall levels of bad cholesterol and also improved the functioning of blood vessels. Studies have also found that eating nuts reduces the risk of blood clots that can cause heart attacks and also improves the health of the arteries. 
3. Other nuts like almonds and pistachios
Nuts like pecans, pistachios, cashews, and almonds are also high in healthy fats. Almonds are the richest in vitamin E, while pistachios are richest in lutein and zeaxanthin, while carotenoids are important for eye health. All that is required is to eat about 30 grams of nuts daily to see a positive effect. Some varieties are fatter than others, such as cashews and macadamia nuts, so you 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 peel them helps you eat them more slowly, making portion control easier. Peanuts (legumes) contain both monounsaturated fats and polyunsaturated omega-6 fats, indicating that they are good for the body. 
4. Nuts and seed oils
Nut oils and oils from various seeds are where the healthy fats are found. Try almond, cashew, and sunflower oils for the right dose of monounsaturated and polyunsaturated fats from a plant source. All you need is 2 tablespoons, which can be spread on toast or eaten with fresh apple slices. Choose natural nut butters with minimal ingredients. 
The fat in one cup of black olives is 15 grams, but again, that's mostly monounsaturated. Plus, no matter which type of olives you like, they all contain many other beneficial nutrients, such as hydroxytyrosol, which has long been known as a cancer preventative. New research shows that 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 studies show 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 norm. 
The reason olive oil is showing up in more and more cuisines is its richness in monounsaturated fats. But do not pour it in large quantities. One tablespoon contains as much as 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 a great source of omega-3 fatty acids, so for vegetarians (or those who don't eat fish), it becomes the key to satisfying your need for healthy fats. In addition, flaxseed contains up to 800 times more lignans than other plant foods. These nutrients contain both plant estrogen and antioxidants, and studies show they may help prevent certain types of cancer. Last but not least, flaxseed contains both insoluble and soluble fiber, so it can help keep you feeling fuller for longer, as well as lower cholesterol and promote heart health. Sprinkle flax seeds over yogurt or oatmeal, 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 Health Association recommends eating at least two servings of fish per week to get the most benefit. 
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, limit your tuna to 340 grams (twice a week total) to avoid overexposure to, for example, 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 that is saturated fat, while the other half is rich in healthy fats and a host of other essential nutrients—vitamins A, B, and E, calcium, iron, potassium, magnesium, and flavonoids (plant-based antioxidants). And did you know that one serving of dark chocolate also boasts 3 grams of fiber? It can be said that chocolate is practically a vegetable. To get the highest levels of flavonoids from chocolate, buy bars with at least 70% cocoa beans.
This product does not contain much fat. Foods above or below may boast more, 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's natural - from soybeans. Tofu is considered a healthy food for a reason - it's a low-sodium, solid plant protein that provides almost a quarter of your daily calcium requirement.
12. Young soybeans
Rich in both polyunsaturated and monounsaturated fats, soybeans are also an excellent source of plant proteins and fibers. Enjoy them boiled or salted, as a delicious snack or hummus puree. 
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 loaded with 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 in fat, fiber and protein, or soak them overnight for a quick breakfast. You can even use them in 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's true that egg yolk contains some fat, it's also rich in important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams of saturates. Eggs are also a good source of choline (one egg yolk contains about 300 micrograms), a B vitamin that helps the brain, nervous system, and cardiovascular system. When it comes to 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 are high in saturated fat and should be eaten more carefully. But they can also be part of a healthy diet.
16. Beef and pork
It is believed that high-fat foods, such as steak, are unhealthy. But it actually has less fat than you think, especially if you choose lean meats that have 5 grams of fat and less than 2 grams of saturated fat per 100 grams (on average). What's more, lean beef is a great source of protein, iron, and zinc, all important nutrients for active women. One 100 gram serving of lean beef contains a whopping 25g of muscle-building protein and three times the iron (important for transporting oxygen from the blood to the brain and muscles) than 1 cup of spinach, while getting a third of your daily zinc intake supports immune system. Lean pork can be a good source of fat when consumed in moderation. Processed pork, such as bacon, often contains sodium and other preservatives such as nitrates (which increase heart disease and cancer risk), so other white meats should be used instead.
17. Whole milk
As we have said, eating whole dairy products versus low-fat or low-fat dairy products has benefits for weight management. 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 has none of them. Other proponents of the fat content of dairy products point out that fat is needed for the absorption of vitamins A and D from milk, since they are fat-soluble vitamins.
18. Whole yogurt
When shopping for yogurt, choose one that contains active cultures to reap the benefits for gut health. Take the classic version without filler - fruity flavors sin with a surprisingly large amount of additional sugar. Add healthy nuts and fresh fruits to your yogurt.
19. Parmesan
Cheese completes the review of healthy fats and the list of products. 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 fats than plant-based foods, they (especially Parmesan, which contains just 27 grams of fat and 18 grams of that per 100 grams of saturated fat) provide a host 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 as much protein as any other food, even when 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 rigid diets. Those who eat right 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, often on the table we have empty, useless and even harmful food. By thinking about the composition of the food you eat and applying the knowledge gained from this article, you can significantly improve the quality of life, put your body in order and keep it in shape, and improve your overall well-being.
Let's see why protein is so important for a person who wants to be healthy and beautiful.
First, protein is a natural building block in the body. Without 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 protein that comes with food is processed by the intestines into amino acids and delivered through the liver with 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 are involved in metabolic processes, provide energy, restore, nourish and protect tissues.
Signs of protein deficiency are especially noticeable in people under 30 years of age: flabbiness of 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 stress levels.
According to modern research, the daily intake for an adult healthy person is 1-1.5 g / kg of body weight (minimum 40 g per day) from the 4th month of pregnancy - 2 g / kg of 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 liters. – 3 g/kg; from 11 l. Up to 16l. – 2.5–2 g/kg. It is important that the amount of protein supplied with food in a child is greater than that excreted by the body (positive nitrogen balance), otherwise development and growth are disturbed.
Contrary to popular belief, it's not just people who cut out animal products that suffer from protein deficiencies. Consuming low-quality meat products, and even combining them incorrectly, a shortage of the daily dose of protein, even the minimum 40 grams, is observed in a very large number of people, especially among people with a low income level.
Protein in food
For a long time it was believed that the body can obtain essential amino acids only from animal products, but in fact this is not the case (confirmed by research by Swedish scientists at Karolinska University, German scientists from the Max Planck Institute). There is also a theory that all amino acids are capable of producing a healthy human intestinal microflora (the work of Academician A. M. Ugolev in 1958 on adequate nutrition for species).
In addition to animal products, many plant products contain absolutely complete and better digestible proteins in the right amount. We get proteins or proteins by eating meat, dairy products, eggs, legumes, cereals, nuts, fruits, vegetables, organ meats (liver), seafood and mushrooms.
By adhering to some principles, you can increase the amount and quality of digestible protein in food:
- during the day, each meal should contain some amount of protein;
- the maximum dose of protein - for dinner;
- to gain muscle mass, it is recommended to consume proteins 30 minutes before and 15 minutes after training;
- cottage cheese contains a hard-to-digest protein, so it is better to use it separately from everything, adding only fermented milk products;
- of the cheeses, the most useful are young and homemade, like feta cheese, Adyghe, suluguni, that is, cheeses similar to cottage cheese, and it is better to eliminate excess salinity by washing the cheese in boiled water. Processed cheeses are not healthy;
- meat, fish, offal is best consumed in boiled, baked, stewed form.
- Combine with legumes, herbs or vegetables (except potatoes). Smoked products, lard, semi-finished products are not healthy foods, they are rather half empty, half harmful. When eating meat with alcohol, be prepared to reduce the dose of incoming protein and release alcoholic poisons that interfere with the digestion of animal proteins;
- milk is also recommended to be consumed separately, as it coagulates under the action of gastric juice, clings to other food, preventing it from being digested, and then it rots in the intestines. Drink better in small sips (for example, make “golden milk” with turmeric for the evening), holding it in your mouth, and after milk, eat dried fruit;
- eggs also contain hard-to-digest protein, combine them with greens and vegetables, neutralizing cholesterol from the yolk;
- the absorption of proteins is hindered by acids like citrus fruits, tomato - inhibiting the process of digestion at the output, we again have processes of decay in the intestines;
- bread (except whole grains), cereals, potatoes - high-starchy carbohydrate food, 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, it can be used together with starchy foods (do not add butter or vegetable oil, cut off the skin and fat from meat).
Meat products
Getting a complete, easily digestible protein from meat is the easiest way. In beef and lamb, 75-80% of complete protein, in 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 protein digestibility in its meat. Pork is better digestible than bovine meat.
During heat treatment (for example, boiling), especially in small pieces, the rigid 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) can be destroyed; salting meat practically does not reduce the content of amino acids, but canned meat has a protein value almost half as much. Remember that meat cannot be fully digested in any form and is digested up to 5 hours.
Dairy
Dairy products are indeed relatively rich in casein protein and other important trace elements, but protein from them is not very well absorbed, especially by adults. Increasingly common among the population is such a feature of the body as intolerance to lactose (milk sugar).
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. Of course, we are talking only about natural food. Forget about yogurt, cheese, sour cream products and carefully read the labels on the packaging in the supermarket if your health is important to you.
Dairy products should not be abused, as they increase the acidity in the stomach, and the body uses up its mineral reserves, including calcium, to neutralize the acid. This happens because after the age of 10, people no longer produce special enzymes that can break down casein proteins and lactose.
Another trouble with dairy products is related to the way large livestock concerns operate - dairy animals are injected with antibiotics in large quantities, and they also have an increased level of hormones, which affects the immunity and oncological predisposition of meat and milk consumers in a bad way.
Casein in the process of processing by the body turns into casomorphin and is addictive - especially cheese.
Eggs
The egg has an excellent balance of all amino acids, it was even taken as an ideal when compared with other products in terms of protein usefulness. Egg white protein is highly digestible. Boiled eggs are best eaten, a raw egg causes the binding of certain vitamins, destroys enzymes, and also carries the risk of salmonellosis. The yolk is much less useful 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 (cereals on the water). But the protein of them is absorbed only by 45-50%. Also, cereals are valuable in useful complex carbohydrates. Do not add sugar and butter to cereals - greatly increase the dietary value of this product. The amino acid set becomes complete when cooking cereals with milk.
Most of the protein is in quinoa (quinoa), buckwheat, semolina, millet, pearl barley, and now rare amaranth groats (shiritsa). Fresh sprouts of cereals and beans are rich in amino acids and proteins: soybeans, flax, wheat, beans and others.
Cooking cereals at high temperature, grinding them improves digestibility. Cereals such as: wheat, rye, barley and oats, when abused, are dangerous due to their high gluten content, but a plate of porridge in the morning will not cause harm, unlike sausages, semi-finished products, chips and other "goodies", where gluten is added on an industrial scale. In the case of an existing allergy to gluten (celiac disease), even cereals with its content should be excluded.
Seitan is an artificial vegetable "meat", almost 100% gluten, 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, which really like to settle in them. They poison the whole package with cereals with the products of their vital activity, not to mention the fact that it looks very unappetizing. Buy cereals only in their original packaging without damage and holes, follow the expiration date and follow the rules for 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 the ecologically clean area closest to you (usually this information is on the packaging).
Foods high in protein
Summing up the above, it is best for the body to get the required amount of protein by eating the following foods properly cooked: meat, fish, eggs, cottage cheese, buckwheat, soy (in the form of tofu, soy meat), beans, peas, pearl barley, quinoa, and mushrooms and nuts.
Let's talk more about the last two products. Edible, organically harvested and properly processed mushrooms have a high nutritional value. When grinding (especially when grinding dried mushrooms into powder), cooking, chitin is destroyed, due to which the protein digestibility in them reaches 70%, and the protein content on average becomes 20 g. Mushrooms contain 18 amino acids, including all essential. The danger of mushrooms (except for 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 the content of both protein and essential fatty acids, vitamins, micro and macro elements. You can’t eat a lot of them because of the high fat content (albeit healthy), 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. Most of the protein is in peanuts (although in general it is not a nut, but a legume, moreover, it is very high-calorie), cashews, pistachios, almonds, and also in sunflower seeds (and this is a cereal). With nuts, the main rule is moderation.
Even among plants, corn, Brussels sprouts, broccoli, spinach, pumpkin seeds and cocoa powder can boast a relatively high content of easily digestible protein.
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 chicken eggs 12
natural yoghurt 2% 4
sour cream 10% 3
cow's milk 2.5% 2
cream 20% 2
Seafood
Dried vobla (Caspian) 46
salted red caviar 31
salted salmon 21
tuna in own juice 21
boiled squid 21
shrimp boiled 18
salted Atlantic herring 17
pollock baked 16
squid stewed in sour cream 12
Mushrooms
dried boletus 35
dried boletus 24
dried white 20
boiled boletus 9
chanterelles fried with onions 6
white fresh 4
fresh champignons 4
mushroom cream soup with cream 2-6
milk mushrooms fresh 2
pickled mushrooms 2
mushroom soup with buckwheat 0.6
nuts
Manchurian walnut 28
pistachio 20
almond 18
walnut 14
brazil nut 14
pine nuts 11
almond milk 3
Cereals, legumes, cereals
sunflower seed sour cream (urbech) 25
sunflower seeds raw 20
soy meat boiled 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
pea cream soup 2
semolina 3
boiled rice 3
soy milk 3
Vegetables, fruits, berries, herbs
pumpkin seeds 24
canned olives 18
dried beets 9
dried onion 8
dried celery 8
dried carrots 7
Brussels sprouts 5
dried wild rose 4
parsley 4
dried apricots 3-5
blackberry 2
bananas 1.5
citrus fruits 0.9
Harm of protein foods
Regular excess of the daily dose of protein has a bad effect on the body: the processes of decay in the intestines begin, poisoning with decay products, metabolism is disturbed and the state of the nervous system worsens. Excessive consumption is considered to be 1.7 mg/kg of body weight more than normal, especially with a sedentary lifestyle.
The liver will not cope with the excess intake of nitrogenous compounds, it will accumulate fat, acidity will increase and calcium stores 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. On the part of the nervous system, there will be increased excitability, aggressiveness, and therefore, the cardiovascular system also suffers.
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 value of the daily norm, while the protein will replace some of the fats and carbohydrates. Nutritionists have developed various protein diets, consider the most famous and popular:
1. Kremlin (astronaut diet)
The appearance of this method of weight loss and muscle gain is attributed to nutritionists from the United States, which later migrated to the USSR. The point is to reduce your carbohydrate intake by replacing them with protein foods.
Nutrition rules include tracking food eaten on special tables, scoring. For 20-40 points per day, it is proposed to create a menu for yourself from the products of the list for 4 weeks: 20 points per day in the first week, 25 are allowed from the third and 30 from the fourth.
Cereals, bakery and pasta, potatoes, sugar are strictly excluded for the duration of the diet. After 4 weeks, do not attack everything forbidden - eat 60 glasses a day and you will 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 allowed foods, perform exercises, alternate protein and carbohydrate days.
3. Atkins
Dr. Atkins is an American nutritionist who seduced many Hollywood stars with his two-week weight loss system. The principles are similar: at first, the most severe rejection of carbohydrates and fats is the basis of the diet - 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 method is more likely to adjust the appearance of the body than weight, relevant for athletes. Drying gives the figure a beautiful relief, reveals the muscles. Sugar, bakery products are completely excluded (you can have a little whole grain bread or with bran).
Carbohydrates are consumed only slow (cereals, vegetables), a lot of fat-free protein - cottage cheese, meat, eggs, nuts, mushrooms, fish, soybeans, special sports nutrition helps a lot - pure protein. On drying, it is important to consume fewer calories than they are spent 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, hemoglobin.
With a lack of this element in the body, serious violations occur. What foods contain protein? Plant and animal foods are an excellent source of it.
What 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 get the maximum benefit.
- The liver is an important offal for humans, enriching nutrition with protein. It is better to use it boiled or in the form of pastes.
- Poultry - in addition to easily digestible protein, poultry meat has a low calorie content.
- 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 element, but it is characterized by high calorie content.
- Cottage cheese - for better absorption of protein, use with yogurt or kefir with the addition of a small amount of sugar.
- Fish - rich in protein, perfectly digestible. It is better to choose anchovies, tuna, mackerel, sardines, salmon, mullet, pollock.
- Brussels sprouts are the number one vegetable in terms of protein content.
- Soy is a plant-based meat substitute.
- Cereals - contribute to good digestion, are easily digested, contain vegetable protein.
List of plant protein foods
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 devoid of fat, which has a beneficial effect on the liver. Soy protein is digested almost completely. Beans, other legumes and grains are also great alternatives to meat. Buckwheat is among the cereals in the first place, it abounds 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 food and become a vegetarian, then you should replenish your vitamin B12 reserves. He takes an active part in the processes of metabolism, the activity of the nervous system. As an alternative, choose baker's and brewer's yeast, seaweed, lettuce, green onions, spinach. They are excellent sources of plant-based protein.
List of animal protein products
Proteins of animal origin are the most complete, so their quality indicators are higher. Consumption of animal proteins has a positive effect. Their entry into the body of pregnant women at a later date guarantees the birth of a child with normal weight. Positive reactions from the use of proteins were observed in the elderly. The protein intake per day is 1.5 grams per kg of body 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 abounds in minerals, vitamins and water. Be sure to eat poultry, beef, lamb or pork, as they contribute to recovery processes. A valuable supplier of a building element is a rabbit. Game and chicken are better digested by the digestive tract. The protein of fish and seafood is also very valuable. Dairy and dairy products are rich in calcium and protein.
Table of foods containing a large amount of protein
Since protein is considered the basis of life, it is necessary to eat foods containing a large amount 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 indispensable element. It presents different varieties of meat, fish and dairy products, which will also enrich the 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 varieties | ||||
| Lean pork varieties | ||||
| caviar | ||||
| Cod liver | ||||
| Cow's milk 1% | ||||
| hard cheese | ||||
| Sour cream
An important function of protein is the synthesis of collagen. Protein increases the elasticity and tone of the skin. Thanks to this, the muscles do not lose their elasticity, which often happens with improper weight loss. Protein food helps to avoid fluctuations in insulin, blood sugar. What allows you to control hunger, the protein does not allow excess glucose to turn into fat. Protein amino acids transport fatty acids, vitamins, 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 such proteins:
Video: Protein diet for weight lossThe video below describes the list of products that contribute to the acquisition of a slim figure, provided they are included in your daily diet.
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