Products with low protein content. The best products for saturation of the body protein. What protein products are better to eat for weight loss

Trying to reset extra kilograms and find a slim figure, it is important to remember that the diet should be balanced. In order for the body to look harmoniously, it is necessary to use protein. This is a "foundation", building material for muscle structures. Protein provides the functional operation of the body, is used to form and restore fabrics. It is necessary for health and well-being, so you need to know which products should be in your diet.

Boiled veal

Young veal belongs to the "age" meat from 4 months to 1 year. It has a light pink color. If the calf fed with grain crops, the meat can acquire a saturated pink shade. Veal is appreciated for refined and delicate taste.

Did you know?

People who refuse protein, quickly lose weight. But no extra kilograms disappear, but muscular weight. The body begins to blame, it takes a tone. A wasteless diet causes the body to spend its own stocks - he takes the "building material" from other muscles.

Orekhi

Nuts are a calorie product, so many people try to limit their use, so as not to spoil the shape. But completely refuse them is not worth it - they contain saturated and unsaturated fatty acids, protein.

Most of all Protein in Peanut - 26 g per 100 g. The second place occupies a cashew - 21 in Almond contains 20 g of protein, and in pistachios - 10 g.

This is one of the most protein-containing products of plant origin. Soy use as a substitute for meat, added as an additional ingredient. It is part of the Vegetarian menu - it can be turned into a fragrant "sausage", gentle pate and other "meat" dishes.

Soem caloric content - 381 kcal per 100 g, and protein content - 28-29 g.

Caution!

Excessive consumption of soybeans can provoke the development of a number of diseases: urticaria, dermatitis, asthma, and lead to hormonal failures.

Canned tuna

Canned tuna contains 23.5 g of protein in 100 g. It can be supplied with vegetables or beans.

Did you know?

Fish and seafood are rich in protein, which is perfectly absorbed by the organism. Most of all protein is contained in Tuna, Salmon, Saire, Mackerel. Low-fat fish varieties can be prepared for dinner.

Poultry meat

Poultry meat - a product with a high protein content. It is perfectly absorbed and considered low-calorie, so it can be included in the diet to people who want to lose weight. 100 g of meat contains 18 - 20 g of protein.

This is loved by many product, which is a container of calcium. And in it there is a lot of protein - from 22 to 30 g per 100 g, depending on the type of cheese. The composition has vitamin D and fats, so calcium is well absorbed. Day norm - 30 - 50 g per day.

Liver

This sub-product is affordable and inexpensive, has a high protein content. The liver can not only stew, but also to prepare pies from it. Especially useful goose liver. In addition, it has an incredibly delicate taste - the exquisite dear delicacies are prepared out of it.

In the composition of the liver approximately 15-17 g of protein per 100 g of product.

Quail eggs

This is a dietary hypoallergenic product, there is no cholesterol in its composition. Although they are very small in size, contain a huge amount of vitamins, trace elements and amino acids. Quail eggs normalize metabolism, contribute to blood circulation, activate mental activity.

In 100 g of this product, Protein is contained 11.9 g.

Pumpkin seeds

Seafood

Seafood is useful for the body, they have a lot of iodine, valuable elements, amino acids, proteins that are quickly absorbed. Be sure to include crabs, shrimp, mussels, squid. In 100 g of seafood, it is contained from 22 g of protein.

Learn how to diversify and pump your diet with the help of ten nutrient products containing a huge amount of protein.

The legend of bodybuilding Vins Gironda once said that the growth of muscles is 90% determined by food. I prefer to look at things somewhat differently: a set of muscle mass requires systematic work in the gym against the background of the corresponding diet.

For me, training and diet are not two isolated and independent terms, the sum of which is 100%. Both components are vital. You must maximize your efforts in the gym, and your food. One without another is impossible. Imagine that this is Yin and Yan Bodybuilding.

To look at all hundred, you need to go to the seventh sweat in the gym and reinforce efforts in training with a rich choice of nutritious high-protein products. You cannot count on high sports results without adequate balanced nutrition. Of course, some progress can be achieved in any case, but will it be optimal? Not.

A high-quality high-blooded diet for a set of muscle mass should consist of:

1. Delicious products; Dishes that you will wait with impatience.
2. Abundance of solid products and fresh ingredients.
3. Product varieties for maximum influx of macronutrients, amino acids, vitamins and minerals.

This article will help you fill the shopping list with a wide variety of high-facular "muscotory" products. Although the proposed list cannot be called exhaustive, I relate the following 10 products to the best sources of protein that you can easily include in your weekly diet.

I also included a number of simple advice in the article regarding how to integrate every ingredient in your diet. It remains to add that products are listed in an arbitrary order.

1. Whole eggs

Whole eggs, not egg whites. Although the egg whites are rich in protein, they lack all those stunning nutrients, which are contained in the yolk.

Whole eggs are among the highest and balanced products known to humanity. And how can it be otherwise? I hope my words will not be too repulsive, but such is reality. When you eat a solid egg, you consume the entire body, and not just the meat of the animal. This makes an egg an incredibly balanced product and an ideal addition to a diet on hypertrophy.

In addition, there are eggs economically profitable, and the ratio of proteins and fats in them is approaching ideal. One egg contains about 70 calories and 7 grams of protein, so that you can add a lot of protein and useful nutrients without risk to load ton calories.

To grow muscles, you will need not only protein. Do not throw out yolks.

Tip 1.. There are several ways to turn eggs into your menu. You can cook them, cut into a salad or prepare a useful and appetizing omelet for breakfast with the addition of fresh vegetables to your taste.

Tip 2.. Do not like to clean the welded boosted eggs from the shell? Try after cooking to put them for 15 minutes in ice water.

Tip 3.. Prepare an egg "protein basket" by placing a chopped bacon (or any meat on your choice), cheese and egg in the form for baking the cakes and baskets. Bake until the egg is ready. Cool, season sharp sauce and enjoy! These miniature baskets are very easy to cook and conveniently store. Try to keep the reserve from 8-12 such baskets in the refrigerator. They are great to help in a difficult moment when you need a high-protected product, and it is not possible to cook.

Tip 4.. Try to prepare chopped meat in a frying pan. On the creamy or olive oil, fry the meat with cubes (beef, chicken, etc.) along with potatoes. When the dish prepares, break a few eggs to the pan and mix thoroughly until readiness. Sprinkle with a cheese and Greek yogurt (to choose). The chopped meat can also be stored in a plastic container for food products and use on weekdays as a finished lunch.

Tip 5.. If you do not like tasteless boiled eggs, try the eggs marinated. Boil eggs, cool and place in an empty tank for marination. Fill the container with equal parts of water and apple vinegar. Add spices, such as crushed pepper halapeno, chopped garlic, onion rings, mustard grains, etc.

Tip 1.. To give the sharpness of baked salmon, try to mix the Dijon mustard with a small amount of maple syrup. Dairy fish fillet with this sauce before baking, and then again apply the sauce in the process of baking at the half-ready stage. Calories and carbohydrates in such a sauce very little, but taste and aroma more than enough!

Tip 2.. Three words: Tacos with salmon.

Tip 3.. Salmon is perfectly combined with pasta. Mix spaghetti with slices of finished salmon, add garlic and creamy sauce.

Tip 4.. Cook salmon and let him cool. Divide the fillet into small pieces, pour their soy sauce, lemon juice or lime juice, add a bow or garlic, grated ginger and sharp sauce. Serve on the table together with rice.

Tip 5.. Make an omelet with salmon, Cheddar cheese, sliced \u200b\u200btomatoes and bell pepper.

5. Mollusks and crustaceans

Edible mollusks, shrimps, oysters, mussels, crabs. The world of bodybuilding does not often recall these protein sources.

Although the crustaceans are not as rich in Omega-3, as salmon and cod, they, however, remain an excellent source of these essential fatty acids. In addition, mollusks are one of the best sources of zinc, as well as relatively rich, B1, B2, B3, iron, magnesium, calcium and other microelements.

One Pacific Oyster will give you 4.7 grams of protein and only 41 calories, and the cooked small mollusk contains a 2.4 grams of protein and only 14 calories. In 80-100 grams of crab meat, it contains an impressive 15.5 grams of protein on a background of only 71 calories.

Tip 1.. Avoid repaired dessert sauces. Instead, season the oysters with lemon juice, Italian pesto sauce with the addition of lemon juice or the famous Tabasco sauce.

Tip 2.. Take 250-300 grams of finished crab meat, one big egg, a couple of tablespoons of almond flour, sliced \u200b\u200bbell pepper, onion rings, Dijon mustard, sharp sauce and mayonnaise at will. Mix, form crab cutlets and fry them to a golden crust.

Tip 3.. Pour crushed mollusks to a bowl with fresh spinach. Add mushrooms sliced \u200b\u200bby cubes or circles of tomatoes, as well as vegetable oil and vinegar as refueling.

Tip 4.. Crab meat in butter with chopped garlic. Real jam! Protein, Fireworks from nutrients and useful fats!

Tip 5.. Try crab with rice. Mix ready-made crab meat with rice, add onions, garlic, salt, finely chopped boiled egg and cucumber. Spray this appetizing dish of Lyme juice.

6. Liver

Liver? Yes, liver. Most of us have never thought about including this source of protein in the bodybuilder menu. When the next time you look into the meat shop, look for the liver. I guarantee you will find it there.

The liver is a fantastic product, in one hundred grams of which contains about 20 grams of protein and less than 150 calories. The liver is incredibly rich in vitamins and minerals. It exceeds most of the fruits and vegetables, and even red meat, on the content of 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, she is so rich in nutrients that we must reckon with this.

Tip 1.. Do not love liver taste? Try the beef beef pills. Bodybuilders of the old hardening are aware of the importance of this natural meat product, and therefore they regularly include in their diet from the beef beef.

Tip 2.. Try the "liver with bow" recipe. This is a popular method of cooking liver, and on the Internet you will find a lot of similar recipes.

Tip 3.. Add 30 grams of a well-chopped beef liver into mince for a kitlet to improve its nutritional characteristics.

Tip 4.. Prepare "Muscilate's" meat roll from chopped beef liver, beef minor, eggs and seasonings. The roll can be cut into many portions, which all week is enough.

Tip 5.. To reduce the strong smell of the liver, put it in a bowl, pour the juice of two lemons and a quarter of a cup of apple vinegar. Then place the bowl into the refrigerator and "Fork" the liver for 8-12 hours.

7. Cheese

Cheese is a lot of tastes, the richest choice of varieties (Cheddar, Gouda, parmesan, Dutch, wire, cheese with pepper, cheese with nuts, etc.) and, as a rule, low lactose content. In my opinion, cheese is one of the most universal high-protein products that are at hand. You can use cheese in salads, sprinkle with grated beef or chicken cheese, thereby adding fats in the diet, improving the taste and increasing the nutritional value of dishes.

Threaded cheese also falls into the category of my favorite protein snacks. It is convenient to store it, it can be taken with you to work or study, on a trip or any other event scheduled for you. Three pieces of rotary cheese will be added in your diet 24 grams of protein and only 240 calories.

Cheese contains a lot of useful nutrients, including vitamin K2, which has a tremendous effect on the health of the heart, brain and bones. Also, cheese is rich in accelerating metabolism and preventing carcinogenesis of CLK (conjugated linoleic acid), omega-3 fatty acids, calcium, zinc and vitamins A, D, B2 and B12.

Tip 1.. You need to increase the calorieness of the diet, but you do not want to add another meal or feel that you just can't eat another portion of meat? Add rubbed cheese into potatoes, salad, rice, pasta, meat and vegetables. Little portion of cheese in cauliflower or broccoli is of great importance.

Tip 2.. Prepare a corporate cheese sauce for pasta and meat dishes. To do this, you will need half a package of cream cheese (melted), a quarter cup of cream or a Greek yogurt, a quarter of a glass of water and 150-200 grams of your favorite cheese. Mix the ingredients in a saucepan, slightly negotiate the sauce on slow heat, and then pour them meat or spaghetti from solid wheat varieties.

Tip 3.. Nachos! Do you adore nachos? Forget about chips and try this recipe. Take any finished meat (chicken, beef, bacon), throw it on the pan and sprinkle with grated cheese top. Briefly put the frying pan on fire to melt cheese. Season sharp sauce, pepper halapeno, sour cream or Greek yogurt.

Tip 4.. Fueling with a piggy cheese, solid cheese and cheese. Keep these delicacies at hand in cases when you need to quickly eat a good high-protein product.

Tip 5.. Take note of this simple recipe and arrange a week of "muscotory" dishes on lunch. You will need a beefstex or steam cutlets, a 200-250 grams of grated cheese and one packaging of spices on your choice. Mix all the ingredients thoroughly, add rice, divide into five portions, spread out in tanks for products, store in the refrigerator.

8. Chicted

For many decades, the chicken was and remains the basic source of high-quality protein, but, admit, you rarely hear about the nutritional value of chicken meat. In addition to the high protein content at a low fat percentage, the chicken is rich in vitamins A, B6, B12, iron and magnesium.

The chicken will become the perfect choice for those who seek the set of muscular mass, but forced to consider each calorie consumed. In the three ounces of chicken fillets, 26.7 grams of protein and only 142 calories and 3.1 grams of fat are contained.

Tip 1.. Season dry and tasteless chicken fillet spicy sauce of 2 tablespoons sour cream and quarters of a glass of salsa. It will add only 75 calories and a sea of \u200b\u200btaste and aroma to your diet.

Tip 3.. Prepare a simple anabolic salad: Chicken cut into cubes, take the spinach (or arugula), add a copper of a boiled movies, pieces of almonds and onions. Fill the appetizing salad with red wine vinegar or olive oil.

Tip 4.. Mix the chopped cubes boiled chicken with salsa and movies to create a high-protein nutritional dish. The recipe is easy to prepare, and the dish as if created for storage in plastic containers. Take it with you to work and devote yourself a truly delicious and useful lunch.

Tip 5.. Make your own chicken sticks or nuggets. Cut the pieces of chicken in egg squirrel (a raw egg is divided into a bowl and add spices) and almond flour, and then fry them on olive oil to a golden crust.

9. Greek yogurt

Greek yogurt is a universal source of protein. It can be eaten for breakfast, and with slices of fresh fruits, the dish will be especially appetizing. In addition, Greek yogurt can be used as a basis for simple sauces and refueling to salad, and you can simply sprinkle a salad from your favorite vegetables.

When choosing a Greek yogurt, be sure to look for a natural product. Avoid yogurts with flavors, preservatives, dyes and other artificial additives.

A 150-gram portion of a skimming Greek yogurt contains 100 calories and 18 grams of protein. A similar portion of greasy Greek yogurt will give you about 144 calories and 15 grams of protein. Depending on your nutritional needs, both options are a worthy choice.

Greek yogurt is rich in calcium and magnesium, and in general it is much more useful than traditional yogurt. It has more protein, less carbohydrates and, as a rule, less sodium.

Tip 1.. Mixing Greek yogurt with lemon juice, you will create a stunning sauce for salmon dishes.

Tip 2.. Throw a large piece of Greek yogurt and a range of fresh fruits into a batch of oatmeal to raise the proportion of protein and give the dish unique creamy taste.

Tip 3.. Greek yogurt, protein powder, fresh fruit and ice will help you prepare a delicious high-protein cocktail.

Tip 4.. Pulls on sweet? Mix the Greek yogurt with walnuts and a small portion of honey, and get a nutritious and rich protein "dessert"!

Tip 5.. Prepare a lot of salad dressing, mixing Greek yogurt, olive oil and crushed garlic. Salt and pepper add to taste.

10. Black beans

In my opinion, black beans are similar to "bean candy". The taste is awesome, it is impossible to tear off!

A glass of black beans contains 227 calories and over 15 grams of protein. The beans is an excellent source of protein for vegetarians bodybuilders and a good option for meatseeds, which strive for a more diverse and balanced diet.

Black beans are very useful for the digestive system, as it contains a lot of non-digestive components (dietary fiber). Studies indicate that the use of black beans is accompanied by a decrease in the risk of colorectal cancer. High content in the beans of food fibers may be an explanation.

Black beans is also a good source of many mineral elements, including molybdenum, copper, magnesium, manganese and iron.

Tip 1.. Mix black beans, rice (or movies) and salsa. Sprinkle all this with Greek yogurt and get a high-flow and very nutritious dish rich in vegetable fiber.

Tip 2.. To speed up the preparation of fresh (not canned) beans, soak it overnight.

Tip 3.. From the black beans you can make a high-protected creamy sauce for cutting from vegetables (vegetable assorted). Mix one bank of black beans, a third of a glass of Greek yogurt, garlic, lemon juice, olive oil, kinse, salt and pepper to taste.

Tip 4.. For the preparation of the next dish, we will need black beans, cheese and meat minced meat. Take the 200-250 grams of the black bean, a large piece of solid cheese and add it to 0.5 kg of meat minced meat. We form cutlets, fry or cook them for a couple, we feed on the table!

Tip 5.. Take a note as a recipe for a fast and simple acute sauce of black beans, fresh salsa and a small amount of finely chopped onions. Heat to high temperature, add pepper halapeno, grated cheese and an impressive portion of Greek yogurt.

We have prepared a list of protein products, with a detailed table and description of the application. Protein products are useful not only for weight loss, but also for a set of muscular mass of athletes. It all depends on the amount of consumption and the physical need of a person.

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High protein products play an important role in human nutrition. They are needed to maintain the viability of all organs, for the development of force and endurance. Protein - building material of the human body. Therefore, he must be present in the diet of healthy people regardless of their age and gender.

During weight loss, many denounce themselves in protein food, considering it an unlockingal one. However, to ensure good well-being and performance, such products acquire a functional value, and it is necessary to use them. The main thing to know in which ingredients how much protein is contained and how they are absorbed. To do this, there is a list of products that can be used in dietary nutrition and not fear for a figure.

A little about proteins

Protein is one of the 3 components that are actively used by the human body for normal existence. He participates in all processes of his life activity. In one protein there are about 20 amino acids. Approximately half of this number, the body itself is not able to work out, and can not do without them. Therefore, the admission of proteins occurs with food.

On certain organs and functions of the body, this component has a different action.

Squirrel exposure table on the body.

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From whom: Lyudmila S. ( [Email Protected])

To: Administration Taliya.ru

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Without proteins, the body can not do. So, it is necessary to use the products in which it is present. And for this you need to know what kind they are and what is their value.

Types of proteins

Proteins have different origins. They are 2 species:

• animals;
• vegetable.

The number and quality of this component depends on the number of amino acids that are present in it. An animal protein is considered the most valuable. It has several absolutely indispensable elements. In vegetable - only protein is contained. But it plays an important role in the construction of cells, tissues, blood, etc.. It is impossible to completely exclude it from nutrition.

Read more:

Green slimming coffee

The optimal solution for people using dietary food is to skillfully combine products containing those and other proteins. In order to balance the total amount of amino acids, it is necessary to include in the diet of ingredients consisting by 60% of animals and 40% of plant proteins. You can get them from different products.

Table: types of protein.

Choosing protein products for weight loss It is important to take into account that most natural ingredients having an animal origin contain a significant amount of fat. This adversely affects the status of the figure.

Vegetable protein is very slowly learned and its value below. But there are no dangerous fat in the products rich.

Both types of protein are needed for health and wonderful well-being. Therefore, it is important to use animal and vegetable products.

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Skin Food: Product List

When organizing food on protein food for weight loss, it is important to make a diet correctly. Depends on the choice of products, how quickly will get rid of extra kilograms, as will affect the human health. In order for the power to be full and balanced, and the number of necessary useful components in it corresponded to the standards, pay attention to the following factors:

1. the amount of protein in 100 g of the product;
2. cooking method;
3. features of the use of the ingredient when weight loss.

Table of protein products:

Proteins are the main element of biological life on our planet. This is very diverse in structure and on specifically specificity compound - polymer based on carbon, nitrogen, hydrogen, oxygen, and other elements. The fullness of products - sources of proteins (proteins) is determined by the presence of such essential amino acids and the possibility of their assimilation. Also, in addition to proteins, the products contain additional organic and inorganic compounds that affect their fullness and digestibility, as well as the ability to adjust the biochemical processes in the body after their assimilation.

Why it is important to use high protein products

Provide your diet with products containing proteins in large quantities, is very important for a number of reasons. One of them is the fact that protein (or protein, as it is also called) is involved in the structure of muscle tissue. It is for this reason that high-blooded nutrition recommends professional athletes, fitness people, as well as children. Products with the highest protein content.

Supporters of a healthy lifestyle and high-quality food should know that their daily need for proteins is calculated based on weight. For each kilogram, the mass of man per day should have 2 grams of protein. That is, if the weight of a person is equal to 70 kilograms, then on the day it should include about 140 grams of proteins in his food. Studying a list of products, proteins in which there are many, it can be noted that some of them are rather calories, and others, on the contrary, give very little energy. This fact should also be considered by selecting the right diet.

On the other hand, according to specialists, the daily need for proteins should generally be 40% of the total volume of food. This is one of the pledges of rational nutrition.

The protein is very important to eat physically active people in food, because it is able to restore the human energy spent. When in the body there is surplus protein, it does not turn into fats and does not lead to the appearance of unnecessary kilograms, in contrast to carbohydrate food. Before the main table of proteins in products is described, it is worth paying attention to the negative qualities of protein food.

Energy value of Belkov

In energy consumption of the human body, the protein performs important functions of the energy source. In the process of digestion from products, energy is released extremely important for the life of the body - this is the energy value or calorie content, which is measured in kilodzhoules (CJ) or kilocalorias (kcal).

The average energy value of the protein is 3.8 kcal / g or 16 kJ / g. It can vary depending on the composition of the product.

Protein in cheese, cottage cheese and milk

Cottage cheese contains about 14% protein. It is very useful for the body. It has a high calcium content, which in some cases may be required for protein processing. Depending on the fatty of cottage cheese and the protein content in it can change slightly. It is recommended to add low-fat curd to the diet. How much squirrel in one egg.

Solid cheese is made of cottage cheese. But the content in it protein is twice as much. So, on average, 100 grams of cheese contains about 30 grams of protein. It is worth noting that solid cheese is very caloriene, and add it to the diet in small quantities.

The protein table in the products contains information that the milk consists only of 5% of them, despite the fact that cottage cheese and cheese are its derivatives.

The content of protein in meat products

Very important for the body and animal, and vegetable protein. The list of products containing it is worth starting from the first. The protein of animal nature is also called a full protein. This is due to the content of a full amino acid complex in it. List of protein products.

Products containing protein in large quantities of animal origin are meat products. Their list begins with chicken and turkey. Each 100 grams of chicken or turkey meat contain about 20 grams of protein. From these products, it is easily absorbed. In addition, these two types of meat are considered dietary due to their low calories. They must be added to a balanced diet.

Products with the highest protein content may attract a different type of meat - beef. At 100 grams of beef meat accounts for about 25 grams of protein. But he is absorbed much more difficult to organism. That is why it is better to use it in the boiled form in food.

A large amount of protein is contained in beef, pork or branch of the liver. About 18 grams per 100 grams of product. It is recommended to use it in stewed.

There are other products, animal proteins in which are contained in large quantities. This is fish and seafood. This is a storage protein and other useful trace elements. Any fish is easily digested by the body that absorbs all the useful substances. Supporters of healthy nutrition must necessarily include this type of product containing protein in their diet.

Protein in eggs

When it comes to protein-containing products, the question of how many protein in one egg is considered regularly. Plant protein product list.

Chicken eggs can be of different size and weight, but on average two eggs make up 100 grams of total weight. Accordingly, one egg may contain about 50 grams of mass. At 100 grams of such a product account for 17% proteins. So in one egg about 8.5 grams of protein.

It is from this product that the protein is absorbed best. Calorie is quite low. Chicken eggs contain many useful acids that are involved in important metabolic processes of the human body.

Protein in Crup

Protein is contained in a number of croup. In addition, each of them is useful for good work of digestive organs. Protein in food products, that is, in the croups in this case, is contained in different quantities. But digested equally well. In which products are many proteins.

Buckwheat cereals by 12% consists of proteins of plant origin. It is very useful for the body. Oatmeal croup is no less useful and comes second in the protein content list. In it, 11 grams of protein per 100 grams of cereals. Wheat croup stands on one position with oatmeal. It also contains 11 grams of protein.

Complete the list of cereals rich in protein, it is rice and corn. They contain 7-8% of protein content. Kashi are very useful for the human body, but adding them to the diet, it is worth remembering that their main part is carbohydrates.

Other products with high protein

There are other favorites for the content of protein. What products are many proteins? First of all it is soy, lentils and Brussels cabbage.

Such a product, like Brussels cabbage, contains only 9% of proteins from the total mass. But it is low-calorie, and in order for it to be learned by the body, a large amount of energy will be required. Therefore, 9 grams of protein per 100 grams of such a product are considered quite a lot. Because of this, this product belongs to the list with a high protein content. Protein in food products.

Soy contains vegetable protein. The list of products containing protein puts it on top positions. It contains about 14 grams of protein in every 100 grams of the product. It can be called the first protein in the products of vegetable nature. It is known as a product that is often used instead of meat in the food industry. But in the daily diet she is better to take place the sideline. She can replace porridge.

The final table of products rich in protein (per 100 gr.)

Meat and fish:

Eggs:

Milk products:

Nuts:

How to lose weight with protein food

Not rare the question concerning the discharge of excess weight by means of food containing a lot of protein. This is possible. Diets with a predominance of protein food are considered fairly successful. This is due to the fact that the protein is not processed into fat. It is worth noting that with such a power system it is strictly forbidden to abandon carbohydrates. There must be at least 100 grams per day. For weight loss It is worth using only a list of products, proteins where quite a lot and which are easily absorbed and considered low-calorie. First of all, it is chicken, turkey, cottage cheese, eggs, Brussels cabbage, soy.

Protein food: menu for a week

Protein food most often choose those who follow the figure are engaged in fitness, bodybuilding or professional sports. Much popularity won protein diets for weight loss. The principle of such a diet is that the shortage of carbohydrates is created, which are the main sources of energy. In addition, there is a restructuring of metabolic processes, and fat deposits begin to be consumed.

For weight loss, a large number of diverse protein diets has been developed. Some diets include a complete rejection of carbohydrates and fats, some allow them to be small. All diet have virtues and disadvantages, as well as one common minus - unbalanced nutrition. Nutritionists advise the use of protein diets with caution and only for weight loss.

The protein power menu includes low-fat products. Products are recommended to boil, stew, bake or cook for a pair.
Completely excluded sugar, all rapid carbohydrates and calorie sauces. It is necessary to eat at least 4 times a day.

First day

• Breakfast - low-fat cottage cheese.
• Lench - yogurt and one grapefruit.
• Lunch is two chicken breasts, broccoli, a cup of prostrochashi.
• Dinner is a cup of cottage cheese, 1 medium grated carrot.

Second day

• Breakfast - yogurt, apple.
• Lench - any low-fat meat, cheese, tomato, Bulgarian pepper.
• Lunch - 200 g of fish, carrot salad, 0.5 apples and celery.
• Dinner - vegetable salad, two eggs.

The third day

• Breakfast - yogurt and a glass of strawberry.
• Lench - a cup of grain cottage cheese with parsley.
• Lunch is two chicken breasts, spinach, 0.5 glasses of ryazhenki.
• Dinner - 200 g of meat, zucchini and tomato salad, 2 pieces of ham.

Fourth day

• Breakfast is a cup of cottage cheese.
• Lench - Prostokvash, 0.5 glasses of raspberry.
• Lunch - 200 g of any low-fat meat, carrots, milk.
• Dinner - vegetable with greens, 2 eggs.

The fifth day

• Breakfast - yogurt, two mandarin.
• Lench is a grain cottage cheese.
• Lunch is 200 g of any sea fish, tomato salad with parsley and red pepper, yogurt.
• Dinner - 200 g of cottage cheese, apple and one carrot.

Sixth day

• Breakfast - cottage cheese, milk.
• Lench - Prostokvash.
• Lunch - two chicken breasts with beans, yogurt.
• Dinner - two pieces of ham with corn and broccoli, egg.

Seventh day

• Breakfast - kefir, half of the cup of any berry.
• Lench is a grain cottage cheese, ham slice.
• Lunch is a roast chicken liver, a leaf salad with an apple.
• Dinner - yogurt with fruit.

The prerequisite for the given diet is to drink 2 liters of water and take the vitamin complexes so that the body has no deficiency of nutrients in the body. The menu is approximate, and products can be changed.

Everyone interested in healthy nutrition, a person has repeatedly been heard and read about the importance of a protein, which is often called the basis of life. This is not an exaggeration, but the corresponding reality reality. Watching the diet, always need to take into account the fact that the amount of protein in it should be at least 30%. A similar number should be on fats, and 40% for carbohydrates.

Drawing up a balanced menu requires knowledge of which products most of the entire protein, how to correctly calculate the daily rate. In addition, the important aspect of the correct diet is the competent combination of products with each other.

For women, it is one gram for every kilogram of its own weight. And if a wonderful sex representative weighs 60 kilograms, it needs 60 grams of protein. The number increases to 1.2 grams when the sports hall is visited.

Men who are not engaged in sports should be 1.2 grams of protein on every kilogram of their mass. This quantity increases, if it comes to an active lifestyle, implying visiting the gym.

Provide the body with the required amount of protein during the day allows knowledge of what products are rich in this important compound for humans.

10 products with the highest protein content

• Poultry meat - from 17 to 22 grams (per 100 grams of product)
• Meat - from 15 to 20 grams
• Fish - from 14 to 20 grams
• Seafood - from 15 to 18 grams
• Bean - from 20 to 25 grams
• Nuts - from 15 to 30 grams.
• Eggs - 12 grams
• Solid cheese - from 25 to 27 grams
• Cottage cheese - from 14 to 18 grams
• Cereals - from 8 to 12 grams

The data cited in the tables are an absolute value, but the percentage of the assimilation of the protein by the body does not achieve one hundred percent marks.

Belka digestibility table

To find how much protein enters the body, the above calculation add 50%, which will be 90 grams, that is, 65x1 + 50%.

Distribution of protein during the day

Comes by two main schemes:

First.It assumes the distribution of food with a high protein content for five servings, which are eaten throughout the day.

Second.For breakfast and dinner, they eat 20%, and for lunch - 45% protein. The rest of the daily rate is distributed 5% per snacks, after the main meals.

Regardless of the selected scheme, it should be taken into account that each portion should be no more than 300-350 g. The main thing is to choose products for yourself most of all to taste.

Approximate day menu

To breakfastyou can submit a lean piece of meat, protein (protein) cocktail, whole egg or protein, Greek yogurt.

For dinner and lunchthe tofu, turkey meat, chicken breast and sausage, lean minced beef, salmon, shrimp, tuna and cod are perfect.

As a snackyou can eat peeled seeds, drink protein cocktail, eat nuts, any of the legumes.

30 grams of protein in food Proper nutrition athlete: what products are needed for a full-fledged diet