Protein foods: weight loss without damaging muscle tissue. List of protein foods

Every person who wants to look good and feel great must closely monitor their food and understand why certain dishes are on their menu. To do this, you need to know what they are made from and what the products bought in the store are, what their composition is.

It is important to find a balance and choose a diet that will only bring health benefits. Today we will talk about how to choose foods rich in protein in order to saturate the body with high-quality building material.

Why is protein so important?

Protein that enters the body with food is broken down by digestive enzymes into amino acids, which are necessary for:

• construction muscle tissue;
• the course of restoration processes in cells;
• maintaining skin, hair and nails in healthy condition and a great view.

Children especially need nutrition with increased levels, since their bodies are in the process of growth, as well as professional athletes or those people who visit the gym in order to put their body in order and increase muscle mass.

The daily intake of protein is approximately 2 g per kilogram of body weight, that is, it will not be difficult for anyone to calculate this amount for themselves. For example, a person weighing 60 kg should consume 120 g of protein every day. Nutritionists say that on average, protein foods should make up approximately 40% of the total food intake.

Pros of protein nutrition

The popularity of a diet based on high protein foods is due to its real efficiency. The fact is that protein, even if it enters the body in too large quantities, is not converted into fat, but is processed and excreted naturally.

That is why those who want to lose a little weight and keep their body toned often choose protein-rich foods as the main component of their diet, minimizing the consumption of carbohydrates and fats.

The positive aspects of such nutrition are as follows, if you do not abuse restrictions.

• Really, overweight gradually go away, since the body is forced to draw strength by burning fat reserves.
• The described food and protein-rich dishes are very filling, so you don’t feel hungry.
• By eating meals rich in protein, you can avoid such unpleasant phenomena as hair loss and brittleness, and splitting nails.
• Muscle tissue does not suffer, but it is thanks to the work of muscles that excess fat in the body is burned.

As can be seen from the above, there are reasons to include products with the greatest content There are quite a lot of proteins, but does this mean that you can build your entire daily diet on them? Definitely no!

The Dangers of Excessive Protein Consumption

• The body absorbs and uses only the amount of protein it really needs. By the way, the highest figure is 30 g per meal. This is why it is recommended to eat small meals often. Excess protein is processed, and in this process Calcium is definitely involved. When the body does not have enough of this substance in the incoming food, it has to be extracted from bone tissue, which can lead to diseases of the musculoskeletal system.
• High protein content in the food consumed increases the load on the kidneys, which is harmful even for healthy body. If a person has any problems with the functioning of this organ, then the amount of protein in his diet should be strictly limited to the mandatory daily requirement.
• When talking about which foods are rich in proteins, people are accustomed to mentioning food of animal origin first, forgetting that it is full of cholesterol, antibiotics and other harmful additives that are dangerous to health. Isn't it better to pay attention to the rich variety of plant products that also contain this important and necessary element?

It is clear that the abuse of protein foods will not bring anything good, because even the most best products, eaten in unlimited quantities, turn into food waste and harm the body.

What food should you choose?

Using the table, you can easily calculate the amount of protein entering the body with a particular product and create a suitable menu for the several days ahead.

Of course, the table does not present the entire list of products that contain protein; this is only small part. Nevertheless, it becomes clear that porridge is not only carbohydrates, as is commonly believed, but also proteins! And nuts and seeds can be a quick and very healthy protein snack when you don’t have time for a detailed meal.

Peanut butter deserves a special mention. Being one hundred percent herbal product With a fairly impressive protein content, it should be consumed with caution due to the high fat content of the product. Small sandwich made from whole grain bread and thin layer peanut butter It’s better to eat it for breakfast or just in the first half of the day as a treat, but you shouldn’t get carried away with it.

Vegetables and legumes

Perhaps this will be a discovery for many, but in vegetables and legumes also contains this indispensable healthy eating component! In addition, the gifts of nature have a very rich vitamin composition, which is extremely important.

And the fiber they are rich in is essential for normal functioning. digestive system.

TO plant foods The most significant amount of protein can be safely attributed to soybeans and all products made on its basis.

• Tofu soy cheese is not only tasty, but also incredibly nutritious, used both as a separate dish and in salads with fresh vegetables and herbs.
• Soy meat. If the product is of proper quality, then it is really very tasty! Supporters of a healthy lifestyle are happy to prepare this healthy food, combining soy meat with boiled or stewed vegetables, porridge and other side dishes.
• Soy milk has a very delicate and pleasant taste; it can serve as an addition to other dishes or as a basis for some of them.
• Beans of all varieties, chickpeas, any lentils, green peas - all these are products whose protein content allows them to be safely included in the diet of an athlete and every person leading an active lifestyle.
• Tender asparagus, spinach, Brussels sprouts - until recently, these protein-rich vegetables seemed exotic. Now there is no need to travel to distant countries to try dishes prepared from these products; everything can be purchased at the nearest supermarket and you can create an exquisite vitamin-rich dinner in your own kitchen.

Of course, vegetables differ in calorie content and composition. For example, Brussels sprouts contain a negligible amount of calories and carbohydrates, while potatoes are quite high in calories and are considered a good source of energy because they contain healthy “slow” carbohydrates.

Fruits

The avocado, also called midshipman's butter, poor man's cow and alligator pear, is recognized as the most nutritious fruit in the world. This delicious fruit is mentioned in many recipes for healthy and healthy dishes.

In addition to avocados, proteins are found in the following fruits: oranges, apples, mangoes, pineapples, pears, kiwis, peaches, nectarines, apricots, plums, etc. It is not in vain that nutritionists insist on the need for it in the menu fresh vegetables and fruits! This natural food contains such an abundance useful substances, vitamins and microelements, that no synthetic multivitamin complexes can replace them.

Mushrooms

A wonderful source of protein and crazy tasty food! Champignons, oyster mushrooms or Forest mushrooms, served on the table in the form of hot soup or goulash, always pleases both the eye and the stomach, gives strength and supplies the body with protein. Of course, forest mushrooms are a real delicacy, but in order to enjoy them without risking your health, you need to have knowledge and experience in this area. Poisoning can have very serious and terrible consequences. It is also important to collect them only in clean forests, where the soil is not poisoned by any chemicals. Mushrooms, like sponges, absorb the juices of the earth.

Let's sum it up

There are a great variety of high protein foods, each of them is worthy of attention. I would just like to note how important it is not only to choose healthy food, but also to prepare it correctly.

Ideally, whenever possible, it is best to avoid heat treatment those foods that are good in their raw form. The word “fry” should be completely forgotten.

Salt and sugar are not the best addition to dishes! Having abandoned them, after a while you can be amazed at the brightness and variety of flavors healthy food. It would be a good idea to replace salt with dried salt. seaweed, and instead of sugar, use a little honey or sometimes enjoy dried fruits.

Nutrition occupies one of the most important places in our lives, because without nutrients we will not be able to grow and develop. All organs of our body require oxygen, vitamins, microelements, and water. We get all this with food.

Our body consumes many different substances. The main ones are proteins, carbohydrates and fats. These substances support our vital functions, give us energy, strength, and help the body grow. They are also involved in the processes of thermoregulation, formation of new cells, maintenance normal level blood sugar and many others. Therefore, the question quite logically arises: " Protein food- what products are these?

What are proteins?

Proteins, or proteins, are very important for our body. These are organic substances that are synthesized in our body from amino acids that have a special peptide compound. Protein foods (the list of products will be presented below) is important for humans, since not all amino acids are produced in the body. Therefore, it is important to provide your body with proteins during meals.

Why do our bodies need proteins?

These substances monitor the quality of human life. They perform a number of functions, without which certain processes cannot take place in the body.

1. Helps with metabolism. Proteins take an active part in the biochemical reactions of the body.
2. Participation in the formation and maintenance correct form cells, providing the cytoskeleton.
3. Ensuring an adequate immune response, participation in the cell cycle.
4. Participation in the transport of various substances through the bloodstream.
5. Formation of bone, connective and muscle tissues.

Entering the body with food, proteins are broken down into amino acids, then from them various substances necessary for different tissues and organs are synthesized. There are a number of important amino acids that have no analogues in our body, so they must come to us every day with food. What food should you eat to replenish your protein reserves?

Eating Healthy with Protein

Lack of protein leads to very serious problems with health, diseases such as dystrophy, slow growth, decreased immunity may occur, pathological processes in the liver, decrease in body weight, changes in endocrine system. Protein foods (the list of products is actually small) should be as close as possible to the protein composition of our body. Such identity is valuable and useful, since the structural elements of the body do not spend time processing food, so absorption occurs quickly.

Excessive consumption of carbohydrates and fats leads to many diseases. The most common among them are diabetes and obesity. But large amounts of protein do not have such detrimental effects on the body. Therefore, many programs for losing weight and maintaining it at a certain level are based on the consumption of protein foods. It brings a lot of benefits and keeps you feeling full for a long time.

Protein foods - what are they?

Our daily diet consists of carbohydrates, fats and proteins found in all the food we eat. Experts have found that in the diet healthy person There should be 2 g of protein per 1 kg of total human body weight. It follows that products containing greatest number Proteins, with a balanced diet, should make up 40% of our diet. Protein foods, the product list of which consists mainly of meat, dairy products and fish, contain amino acids and other beneficial substances. After all, we do not consume pure protein; along with it comes a certain percentage of fats and carbohydrates. That is, by eating meat, for example, we “kill two birds with one stone” - we provide our body with fats and fill it with proteins.

Protein products for weight loss

Healthy protein foods, when consumed, contribute to the normalization of body processes that ensure its vital functions. This entails a reduction in excess weight and overall health. What is a protein food? Almost all of it consists of animal products. But it must be taken into account that the balance of fats, proteins and carbohydrates is important. By consuming foods that contain not only a lot of proteins, but also fats, you cannot lose body weight. This means that you will not be able to lose weight and improve general state health by eating jellied meat or fried meat.

Here are the most common protein foods for weight loss (list):

• chicken fillet (contains 24 g of proteins per 100 g of product);
• beef (contains 30 g of protein per 100 g);
• cottage cheese (contains 35 g of protein per 100 g);
• canned fish;
• shrimp (22 g protein per 100 g);
• chicken or quail eggs(contain protein in pure form, if consumed without the yolk).

What does a protein diet consist of?

The basis of a protein diet is to reduce the intake of carbohydrates and fats and increase the amount of protein in food. But you should remember that you cannot completely give up carbohydrates, since they are a source of energy for the body and are involved in the synthesis of amino acids. Try to eat complex carbohydrates: legumes, whole grain cereals and pasta, buckwheat porridge, bread made from coarse flour varieties, rice, vegetables and fruits. If possible, limit your carbohydrate intake to the first half of the day. The consumption of fats should not be completely excluded from the diet, since they are involved in the process of absorption of vitamins and minerals, and are also a colossal source of energy for the body.

You should perceive protein foods for weight loss not as a forced measure, but as balanced diet, according to which the average daily intake of proteins is 100 - 120 g, fats 80 - 100 g, carbohydrates - 300 - 400 g.

The benefits of proteins for expectant mothers

The most important thing is to stick to healthy diet and protein diet for expectant mothers. Protein food for pregnant women, the list of which we have already indicated above, performs the following functions:

1. It is the basis for fetal development.
2. Prepares the mother's body for breastfeeding.
3. Activates immune processes to fight infections and viruses.
4. Responsible for lactation processes.
5. Transports minerals, vitamins, microelements and other useful substances.
6. Strengthens the mammary glands, uterus and placenta, preparing the body for childbirth.
7. Contribute to the regulation of hematopoietic function, protects the mother’s body from anemia.
8. Has a beneficial effect on the intestinal microflora.
9. Improves blood supply to the fetus.

If future mom ignores the list of protein foods for the diet and “eats for two”, this can contribute to the gain of fat mass, which will negatively affect upcoming birth, and in the future may affect the child’s health.

Protein intake standards for pregnant women

The norms for protein consumption by pregnant women are practically no different from the norms that athletes and athletes should adhere to. ordinary people. However, nutritionists recommend that expectant mothers increase their average daily protein intake to 2.5 g per 1 kg of a woman’s body weight. So, if the body weight is 60 kg, then a woman should eat 120 g of proteins per day.

The most acceptable protein diet for expectant mothers is five meals a day. The daily protein intake should be divided into five meals.

1 dose - 30% protein (≈36 g).

2nd dose - 10% protein (≈12 g).

3rd meal - 40% protein (≈48 g).

4th dose - 10% protein (≈12 g).

5th meal - 10% protein (≈12 g).

It is advisable to take the first meal no later than an hour after waking up. Dinner should be no later than two hours before bedtime. This scheme will ensure optimal absorption of nutrients and will serve as the basis for the healthy development of the child and wellness future mother.

Contraindications to the use of proteins by pregnant women

A situation often arises when pregnant women do not want to eat protein foods prescribed by specialists. This can lead to a decrease in hemoglobin and oxygen starvation fetus, its slow intrauterine development, liver diseases, renal failure and a general deterioration in the health of both mother and child. However, not everyone is recommended to eat a protein diet. If a pregnant woman has problems with the heart, kidneys, liver, there is increased risk hypertension or there is a tendency to swelling, and her body refuses to consume a sufficient amount of foods containing protein, consultation with specialists is required: nutritionists, obstetricians-gynecologists and neonatologists.

Protein food: list of products, menu

We recommend that pregnant women make two lists: a menu for the day and a list of foods prohibited for expectant mothers. To the list of prohibitions include fresh bread, sauces, sweets, salted fish, hamburgers and other street food, canned vegetables and mushrooms. Try to avoid fried and stewed foods. All cooked food should be done in a steamer, oven or air fryer.

• meat (especially turkey, beef and rabbit);
• all varieties of red fish;
• salmon caviar;
• seafood (but remember that they overuse may cause allergies in a child);
• fermented milk products - kefir, matsoni, natural yoghurts, yogurt;
• quail eggs;
• fresh vegetables and fruits (must be present in the daily diet).

Make delicious and balanced menu every day, eat only those foods that you like, then any meal and any protein diet will benefit both you and your baby.

Sample menu for one day of a protein diet

Breakfast: a piece of boiled meat (beef, rabbit or poultry) weighing no more than 200 grams, grated fine grater carrots with sour cream, unsweetened tea.

Lunch: boiled lean fish- 200 grams, 100 grams of boiled beans or beans, salad from any raw vegetables (cucumbers, tomatoes, cabbage, onions and others).

Dinner: 150 grams of cottage cheese with a fat content of no more than one, one glass of kefir and biscuits.

This diet is suitable not only for pregnant women, but also for those who want to lose weight. excess weight. Knowing what constitutes protein foods, using imagination and foods recommended by a nutritionist, you can achieve desired results behind short term. There are many types of protein diets. Many of them provide meals at least 5 times a day. Don't forget to use large quantity water if you want to lose weight. It should be noted that no diet provides for the consumption bakery products and sweets (except honey).

Before you start using a protein diet, you need to make sure there are no contraindications. It is also important not to forget about physical exercise during protein nutrition. They will only bring benefits, since the process of getting rid of extra pounds will accelerate at active image life. Experiment, get healthier and lose weight with pleasure.

We are glad to welcome you to our website, make yourself comfortable, we will begin. You write us many letters in which you ask to see a list of protein foods, tell us about the properties of protein and what role they play in construction muscle mass. Someone is interested in how you can lose weight with high protein foods. Well, since they ask us, we’ll tell you. First, let's figure out what protein is, and then we'll go through the list of products with big amount squirrel.

Protein, in scientific terms, is a high-molecular substance that consists of amino acids united by a special bond. Clever, isn't it? So we'll tell you in simple language. Protein is the main part of human nutrition, in whose body the same amino acids cannot be synthesized on their own, and in order for them to enter our body, it is necessary that a sufficient amount of protein food be present in your daily diet.

Protein plays a big role in maintaining and building muscle mass, so it is very important for athletes to consume as much as possible. more protein. Most experts recommend using it for people who lead healthy image life, about 2 grams of protein per kilogram of their own weight. In their opinion, this number is enough to maintain the current amount of muscle mass and build new ones. Also, experts say that the diet of any person should consist of 40% protein foods.

Animal products contain the highest quality proteins. Animal products include: meat, dairy products, fish, eggs. These products contain everything necessary for humans essential amino acids, and their number is balanced. Well, to finally clarify, let's look at the most popular products foods that contain the highest amount of protein.

Protein food - list of products

To make our article informative and useful to you, we have compiled a food list consisting mainly of protein foods. The amount of protein in these products is large and consuming them daily will help you gain the amount of protein you need. Let's get started.

Chicken breast

Famous chicken breast main source protein for bodybuilders and simply people leading a healthy lifestyle. One hundred grams of breast contains 24 grams of protein, and only 2 grams of fat, consuming even 200 grams of this meat, you will get half daily norm squirrel. Chicken breast Easy to prepare, you just need to cook it. But when boiled, it is tasteless, so we recommend that you cook it on the grill or in the oven. You can also make everyone’s favorite kebab from it.

Turkey fillet

Another high protein, low fat product. Turkey breast contains about 25 grams of protein and 3 grams of fat. Unfortunately, one of the main disadvantages of turkey meat is that the meat is too dry, and it is practically impossible to eat it when boiled. Therefore, we recommend marinating turkey meat and cooking it on the grill or open fire.

Beef

Beef, unlike its predecessors, on the contrary, is very tasty when boiled. And most importantly, it’s soft, you don’t have to chew a small piece twice. In 100 grams of beef tenderloin, almost 30 grams of quality proteins, which are just asking to come to you. The downside is that the price of meat per kilogram is high; we prefer poultry meat.

Cottage cheese

In our humble opinion, cottage cheese is the king among all protein products. Just think, one package of cottage cheese, weighing 200 grams and priced at 26 rubles, contains 34 grams of protein. Moreover, cottage cheese contains so-called casein, a slow protein, the absorption of which takes more energy from the body than usual. This means that by eating a pack of cottage cheese at night, you will know that your muscles will have something to eat during the night.

Tuna canned

Another product from the “royal” category. In one can of tuna, weighing 180 grams, 46 grams of protein and a few grams of fat, mostly from the oil in which the tuna is preserved. Tuna is delicious enough that you don't need to cook it. We did not identify any significant disadvantages. The price of one can of tuna is about 50 rubles; you can safely buy 3 - 4 cans a week and enjoy almost 200 grams of pure protein.

Pink salmon

Another canned fish on our list. One hundred grams of pink salmon contains about 20 grams of protein and about 5 grams of fat. Like tuna, pink salmon contains fats called Omega-3, which are extremely beneficial for the body. Therefore, we recommend eating either pink salmon or tuna at least 2 times a week.

Chicken eggs

Chicken eggs are one solid protein, in one egg there is almost 8 grams of protein, as well as a few grams of fat. Many people are afraid to eat yolk because of cholesterol, which, by the way, was invented pharmaceutical companies, in order to sell your miracle pills, but we hasten to reassure you: eat the yolk as much as you can, it contains the lion’s share of protein, almost 5 grams. Don't be afraid of cholesterol; it's better not to eat chips and drink beer.

Shrimps

Another seafood product with a lot of protein. Per hundred grams there are about 22 grams of protein and not a single gram of fat. But shrimp are quite expensive, so we recommend using them when preparing salads.

Here's a simple salad recipe for you. Take 600 grams of shrimp, 100 grams of rice, 4 boiled eggs, a jar of green peas, onions, soy sauce - 100 ml, herbs to taste.

Method of preparation: boil shrimp and rice, onion And egg white finely chop and mix the yolk with soy sauce. Mix all the ingredients, add herbs and enjoy delicious, and most importantly healthy food.

We stop there. Of course, there are still a lot of products that contain protein; we have only given, so to speak, a list of the highest protein products, that is, products that contain a large amount of beca per 100 grams. Also, all these products are available to almost everyone, they are easy to find in any supermarket or market, and the second option is preferable.

Protein food for weight loss

Losing weight with protein foods is a great way. The idea behind the protein diet is that you need to increase your protein intake and decrease your carbohydrate and fat intake. There is no need to completely give up carbohydrates, as our body needs them as energy. Also, you should consume carbohydrates with such a diet only in the first half of the day and it is better that they are slow carbohydrates, for example, buckwheat or oatmeal.

As we have already written, the body spends a large amount of energy on digesting protein, and if this energy is not given to it from the outside (carbohydrates), the body will use your fat reserves as it. And increasing your protein intake will prevent your body from using your muscles as energy. This is the simple essence of the protein diet.

To build muscle and recover after workouts, you need to add enough protein to your diet. Proteins are involved in fat burning metabolism and reduce hunger.

In addition, protein slows the release of carbohydrates into the blood, which will help prevent blood sugar spikes that stimulate fat storage and reduce vital energy levels.

An ordinary person needs at least, 1 g of protein per kilogram of body weight to maintain muscle mass.

Protein intake to build muscle needs to be increased 2-3 times. To achieve this value, you need to fill your grocery basket with foods high in protein.

Animal products

Many animal products contain the full range of essential amino acids.

These foods are generally low in carbohydrates, but the fat content may vary.

• Eggs. One large egg contains about 6 g of protein - this is almost an ideal food for growing muscles, since its bioavailability (i.e. how much protein from food can be absorbed by the body) is higher than in any other product. However, in egg yolk high in fat, so it is better to separate it from proteins to reduce the amount of fat in the diet.
• Pork. High-quality pork protein supplies the body with branched chain amino acids (BCAAs), allowing muscles to maximize recovery after training. Choose lean fillets for grilling or oven-roasting steak—this will provide 1 gram of protein for every 7 to 11 calories of meat.
• Beef. In addition to protein, beef is a source of creatine and iron, which help muscles function properly. Limit yourself to lean cuts of meat with 5% fat content.
• Skinless chicken or turkey breasts. White meat chicken and turkey provide more protein than other parts of the bird with minimal fat content, making this product a must-have on your menu.

Dairy

Among dairy products there are many options with different fat content.

Do not completely eliminate fat - its absence will interfere with absorption fat-soluble vitamins and calcium, which are beneficial for bone health.

• Cottage cheese. This product is loaded with casein, a slow-breaking protein that supplies vital amino acids to your growing muscles.
• Yogurt. In addition to the protein component, yogurt is rich in probiotics, which will help the intestines function properly. Choose yogurt without additives or sugar.
• Cheese. Be careful - in addition to protein, cheese contains a significant amount of fat. Choose hard cheese with reduced content fat
• Milk. This product is a source of premium whey protein with a biological value slightly less than that of eggs. Choose 2% milk for an optimal balance of fat and protein.

Fish and seafood

Seafood is an excellent source of protein because it contains almost no fat.

Fish contains fat, but it is rated as beneficial to the body due to the presence of omega-3 fatty acids.

• Tuna. This fish is easily digested by the body and contains premium quality protein. You'll also get a bunch of B vitamins and a powerful dose of the antioxidant selenium along with the tuna.
• Halibut. Among white fish, halibut contains the optimal ratio necessary for the body microelements. Pacific halibut is generally more valuable biologically than Atlantic halibut.
• tilapia. This fish contains a noticeable amount of protein combined with a mild, delicate taste.
• Salmon. Red fish is quite fatty and has a high protein content. However, omega-3 fatty acid, contained in it, help fight fat accumulation.
• Shrimps. This product contains high-quality protein with a minimum amount of fat and carbohydrates, as well as B vitamins and iron.

Plant products

Plant foods, along with protein, include significant amounts of carbohydrates.

Vegetable protein provides an incomplete spectrum of amino acids, so it is ideal to use such products as a side dish for meat or poultry. This is a great way to increase your protein intake, as well as fiber and a range of vital minerals.

• Lentils. In addition to protein, lentils are a source of iron, molybdenum and folic acid necessary for the functioning of muscle fibers.
• Buckwheat. Healthy product, which improves blood circulation, lowers cholesterol and controls blood glucose levels.
• Legumes. Soybeans, beans and peas are rich in protein; soybeans are even higher in protein than meat. Add legumes to soups, salads and side dishes with meat dishes.
• Tofu. Soy cheese is a concentrated source of all the proteins provided by soy. It can be added to salads, grilled or fried with eggs.
• Quinoa. This whole grain contains iron, magnesium and manganese in addition to protein.
• Nuts. Walnuts, cashews, almonds along with high protein content are rich in healthy fats. Choose small quantities of unsalted nuts for a snack or to add to a salad.

Rating of high protein foods

The products in the table are ordered by protein content per 100 grams of uncooked product. When choosing, pay attention to the quantitative ratio of proteins and fats.

Place	Product	Protein content per 100 g of raw product	Protein:Fat Ratio	Calorie content
1	Soybeans	35	2:1	381
2	Pork	27	2:1	242
3	Beef	26	5:3	250
4	Cheese	26	1:1	360
5	Chicken breasts	23,6	25:2	113
6	Tuna	23	23:1	101
7	Red lentils	21,6	20:1	314
8	tilapia	20	12:1	96
9	Salmon	20	3:1	142
10	Nuts	20	2:5	607
11	Shrimps	19	17:2	95
12	Halibut	19	6:1	102
13	Cottage cheese 5%	17,2	7:2	121
14	Turkey breasts	17	10:1	104
15	Egg yolk	16	4:7	322
16	Quinoa	14,1	5:2	368
17	Eggs	13	6:5	155
18	Buckwheat	12,6	4:1	313
19	Egg white	11	55:1	52
20	Red beans	8,4	28:1	93
21	Tofu	8,1	2:1	73
22	Peas	5	25:1	73
23	Yogurt 2%	4,3	2:1	60
24	Milk 2.5%	2,7	1:1	52

Not covered in the article

Protein-rich foods

The qualitative composition of our food, which we consume daily, largely determines the development and condition of the body, its individual systems and organs. Since by adjusting the ratio of products containing certain preferred components, you can influence not only a person’s well-being, but also the structure of his body and appearance, it is extremely necessary to know the quantitative composition of the most valuable ingredients in the food that is present on our table every day.

Everyone knows that protein food is a must for those who want to increase their weight, and muscle function is ensured by the proteins actin and myosin. But not everyone knows that protein takes an active part in burning fat when consumed correctly. Therefore, a simple dietary restriction and eating without a certain, absolutely necessary amount of protein may absolutely not give results if you want to reduce weight. In addition, protein enzymes found in saliva, stomach and small intestine actively participate in the digestion of food entering the body, and proteins called alpha-creatines determine the condition of hair and nails.

Protein-rich foods contribute to the production of sufficient amounts of hemoglobin, a protein involved in the oxygen supply of every cell in our body. And antibodies, thanks to which the immune system of each of us reacts to any viral intervention, are also proteins.

Based on the amount of protein contained in 100 g of product, all protein foods can be divided into separate subgroups:

• the most protein products, which include cheeses, cottage cheese, meat and fish products, soy products, nuts and legumes, which contain over 15 g of protein;
• protein products, including some types of meat and sausages, eggs and cereals, pasta and containing protein in an amount from 10 to 15 g;
• low-protein foods - bread, potatoes, rice, which contain only 5-9 g of protein;
• low-protein foods, which include almost all berries, vegetables, except those mentioned above, fruits, as well as mushrooms, since the protein content is only 0.4-1.9 g.

If you rank protein-rich foods in order of increasing priority based on their protein content, the top 10 would look like this (in units per 100g of product):

10. Brussels sprouts - despite the low protein content of vegetables, this product contains up to 9% protein. This type cabbage has twice more content than other varieties. With a completely low calorie content and no fat, it becomes simply an indispensable dietary product, and the juice of this type of cabbage is used as effective remedy in the treatment of cancer and other tumor diseases.

9. Cereals are considered an excellent source of proteins and vitamins with very low fat content and average calorie content. The most “protein-rich” of all cereals is considered to be quinoa, which can contain up to 18% protein! Rice, depending on the variety, contains from 2 to 6% proteins with a calorie content of 80-100 kcal. The proportion of protein in buckwheat and millet groats is higher, equal to 12.6 and 11.5%, respectively. Oatmeal and semolina contain slightly less protein, namely 11% protein. In addition, all cereals help improve digestion and are well absorbed by our body.

8. Soy products - they could well occupy a higher position among protein-containing products, but due to their low popularity they are rarely used. And in vain, because soy protein isolate can contain up to 90% protein, and this is not the lowest absorption coefficient. 100g of soy milk or textured soy protein products contains up to 40-50% protein with a fat content of just over 17% and low calorie content. For those who are not ardent fans of soy products, you can use them not as a meat replacement, but as a side dish for meat dishes.

7. Meat by-products are one of the most valuable not only in terms of the content of protein components, but also due to the presence of large amounts of iron, vitamins and minerals, which is extremely important for the nutrition of athletes and people who control their weight. In addition, the cost of these products is much lower than the price of whole meat. With a calorie content of 165-180 kcal per 100g of beef stewed liver contains more than 17g of protein and 9.6g of fat with no carbohydrates. High percentage of protein content and low fat content with good digestibility due to low content connective tissue have a tongue and a heart. Brain tissue contains more fat (more than 8%) and less protein (up to 12%).

6. Cottage cheese and other dairy products. Calorie content 100g low-fat cottage cheese ranges from 80 to 100 kcal, while it contains up to 18 g of protein, 0.6 g of fat and 1.8 g simple carbohydrates. For better absorption It is recommended to mix cottage cheese with low-fat yogurt or kefir.

All dairy products are a good supplier of proteins, but it should be noted that milk itself contains casein, which slows down the process of protein absorption. On average, low-fat natural milk contains 3% proteins, while for low-fat kefir and yogurt, this figure ranges from 4 to 5% with almost equal calorie content and better digestibility.

5. Cheeses - in hard types of cheese, with a low fat content of 15% and calorie content from 190 to 255 kcal, there is a high protein content (up to 25-30%), which makes it possible to successfully use this product, excellent in taste, in dietary and, moreover, due to High in calories, it is recommended to be consumed before training.

4. Eggs - with a calorie content of 13-15 kcal, one egg contains approximately 3-6 g of protein, depending on the size, which is almost completely digestible human body. With a low content of starchy carbohydrates (0.15g) and no fat egg becomes one of the leaders among protein-rich foods. And the misconception about the harmfulness of cholesterol contained in eggs has no scientific basis. However, it is worth remembering that it is preferable to use boiled eggs, the protein of which does not contain ovomucoid and avidin, enzymes that suppress the functioning of the digestive system and are destroyed during cooking.

3. Fish meat and fish products - contain highly digestible proteins and such a valuable component as methionine. The percentage of protein and fat content, and, accordingly, calorie content, depending on the type of fish, fluctuates within a fairly wide range. Thus, tuna and salmon meat contains up to 24% protein, and pink salmon - 22% with a fat content of 7-8% and a calorie content of 160-170 kcal. The meat of pike, hake, crabs and shrimp, cod, carp and perch is quite high in protein components (from 17 to 21%), with a fat content of only 1-3% and low calorie content, which makes fish one of the most preferred dietary products.

One of the most valuable fish products for protein nutrition is caviar, which contains not only a large amount of protein - more than 30%, but also rare phosphorus, potassium, as well as fat and water-soluble vitamins with a low fat content (up to 15%).

2. Beef, veal and other types of meat - the calorie content of boiled veal is about 135 kcal with 21 g of protein and 0.9-1.5 g of fat. Boiled beef contains a little less, 20 g of protein, but its fat content is 15 times higher and its calorie content is almost twice that of veal. In addition, calf meat aged from 1 to 2 years has better taste and more valuable nutritional properties.

Rabbit meat is an excellent dietary product with a high content of valuable proteins (up to 21-24%), B vitamins, as well as iron and phosphorus, magnesium and potassium. Lean types of pork contain up to 19% protein, but at the same time have a high fat content of up to 20-30%. Horse meat has a significant protein value (up to 20%) with low fat content (4%), which is superior in taste and availability. useful minerals lamb

Sausages and canned meat in the presence of a sufficiently high protein content, they are characterized by a high fat content, which is extremely undesirable for sports and dietary nutrition. The only exceptions may be sausages, sausages or dietary boiled sausages.

1. Poultry meat - with a calorie content of 170-195 kcal, contains up to 30 g of protein depending on the part of the carcass, 7-10 g of fat with zero carbohydrate content. Chicken meat is preferable because the proteins it contains are not only complete, but also easily digestible, unlike other types meat products. The most valuable part of the carcass is the white breast meat, which contains, in addition to a large amount of proteins, the necessary combination of vitamins and minerals.

It should be noted that this list is very relative, since there are a number of equally useful and valuable products containing significant amounts of protein and other useful components. Among them, it is worth highlighting lentils, which contain 24% protein and only 1% fat, almond butter and almonds with 8g of protein per 100g of product, sunflower, pumpkin and flax seeds, containing 21, 19 and 8% proteins, respectively.

When including these protein-rich foods, it is worth remembering that oversaturation of the body with protein foods also has negative consequences, as well as their lack. Equally important is that proteins should be varied, and their quantity should be properly balanced with the necessary carbohydrates and vitamins.

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