List of high protein foods. Foods rich in protein: list for weight loss. List of herbal products

Proteins (they are also called proteins or peptides) are substances that, along with fats and carbohydrates, are the main components of human nutrition. Getting into the body with food, they have a huge impact on the work of many internal organs. Their deficiency is fraught with serious health problems. Therefore, it is impossible not to use them for too long.

Modern dietology has adopted the ability of these high-molecular compounds to be instantly digested and saturate for a long time and began to use protein products for weight loss. They make extra pounds melt away by leaps and bounds and at the same time form a beautiful, embossed figure, as they activate the growth of muscle mass during sports. They deserve close attention.

Action on the body

If you limit the intake of fats and carbohydrates in the diet, protein foods will quickly restore order in the body, which will eventually result in the loss of extra pounds. The mechanism of weight loss in this case has long been scientifically proven:

• there is an effective cleansing of the body from toxins, toxins and other harmful substances that prevent many organs from fully functioning;
• strengthening the heart and blood vessels by lowering blood sugar;
• normalization of insulin, which leads to intensive burning of glucose absorbed by the muscles;
• control of water balance in the body, removal of excess fluid, which is often the main cause of high weight;
• maintaining muscle tone, which leads to weight loss, since only fatty tissues are burned, and there is no loss of nutrients;
• improving metabolism, which is necessary for weight loss;
• decreased appetite, dulling the feeling of hunger due to the long digestion of protein foods.

In addition to losing weight, as a bonus, protein products within the framework will have a positive effect on a variety of organs and body systems. Therefore, at the exit from such fasting, you will feel great.

If you want to know more exactly what will happen to your body, the information in this table will surely make you an adherent of protein nutrition.

A distinctive feature of proteins is that, once in the body, they are not deposited in the form of fats on the sides and are not converted into energy, like carbohydrates. All of them are used to restore organs and systems, decomposing into amino acids - another substance that is incredibly useful for humans. Therefore, it is so important to know what belongs to protein products for weight loss and what are their main sources.

Kinds

Protein products can be of animal or plant origin. Each species has its own advantages and disadvantages, which is why it is so important to eat them in a balanced way.

• Animals

Protein products of animal origin are fast-digesting, but they are quite high in fat, so not all of them are ideal for weight loss. If you choose meat, then chicken, turkey, rabbit meat are allowed as part of any diet, but pork and lamb are prohibited. If it is milk, it must be either fat-free or with a minimum percentage of fat.

• vegetable

Protein products of plant origin are absorbed by the body much more slowly and worse than animals. However, they are good for weight loss because they contain virtually no fat.

Approximate lists of protein products of these two groups will present you with the following table:

For health and well-being, both types of food should be consumed as part of the diet. Therefore, a list of protein products for weight loss with an indication of their protein content against the background of fats and carbohydrates is useful to you.

We will familiarize ourselves with these lists below, and you will learn more about the nuances of such diets by reading one of our articles: "" and "".

List

To make a list of products for weight loss, you need to consider the following factors:

• not only the protein content in them, but also its ratio with fats and carbohydrates: for example, there are much more proteins in pork fats;
• their calorie content: if you eat a piece of goose meat rich in protein, after that you will have to work out well in the gym to use the 319 kcal that it contains.

Therefore, always focus on the table below if you plan to lose weight with protein products. It takes into account both of these factors.

Meat, offal, eggs

Fish and seafood

Milk and dairy products

As you can see, in addition to proteins, many foods contain too much fat or kilocalories, so they are not suitable for weight loss. If only carefully include them in the diet at the end of the hunger strike.

Therefore, nutritionists have compiled a more accurate table of protein products for weight loss that can be consumed without fear of gaining extra pounds.

Quite an impressive table, which included a lot of names. So a protein-based diet cannot be monotonous and boring. Well, those who want to achieve record results should splurge on foods in which the amount of protein simply rolls over and which will definitely make you lose weight.

Top best

Nutritionists call the best protein foods for weight loss that you can eat in almost unlimited quantities during the diet.

• Eggs

Chicken eggs are the richest source of protein. For weight loss, you can eat 7 proteins and 4 yolks per day. There are diets based on 5 eggs for breakfast during the week.

• low-fat kefir

The main protein product in any weight loss system. The protein contained in it is easily digested with a minimum total calorie content. Improves digestion, rids the body of toxins. Extra pounds disappear quickly enough. Protein content - 28 gr. All these beneficial properties of this protein product formed the basis of the kefir diet (as an example,).

• Cottage cheese

A protein product that is very fast digestible. For a long time provides a feeling of satiety, which has a positive effect on weight loss. Keeps nails, bones, teeth in good condition. Protein content - 20 gr.

• natural yogurt

For weight loss, only a natural protein product without dyes, sweeteners and other additives is suitable. Such yogurt will be stored for no more than 3 weeks.

• Milk

Compared to meat and fish, milk is higher in this rating, as it contains protein, which is much better absorbed by the body. At the same time, losing weight on milk alone will not work, since it does not have a very good effect on the work of the stomach. But for the preparation of protein dishes (the same cocktails) with a minimum fat content, this product will be ideal.

• Meat

First, it's chicken breast. 200 grams of meat contains about 40 grams of protein, 2 grams of fat, 200 kcal. An essential protein product for weight loss. Second, it's beef. The ratio of the main substances is about the same, but there is a little more fat. It is an alternative to white meat chicken for a variety of diet in the process of losing weight.

• Fish

The best protein product is salmon fillet. Contains fats, but much more proteins, as well as omega 3 acids. For weight loss, twice a week is to treat yourself to such a tasty morsel.

• Legumes

These are vegetable protein products that are able to maintain normal muscle mass even in the process of rapid weight loss. In addition, they give a long and pleasant feeling of fullness, so hunger does not threaten you.

• Protein Powder / Shake

Always keep this top protein food for weight loss in front of your eyes when making a menu. After all, it is these products that should be included in the recipes, thanks to which any diet will seem like a holiday, not a test.

Dish recipes

We invite you to try cooking various dishes from protein products: there are recipes for soups, salads and second. With such a variety, this weight loss system can hardly be called a hunger strike.

First meal

Do you think that making soups exclusively from protein products is impossible? Indeed, traditional first courses are a combination of protein (broths from meat, fish) and carbohydrates (various vegetables, cereals, pasta, noodles). But nutritionists do not get tired of repeating that liquid foods improve weight loss results, so it should not be excluded from diets. So we are learning to cook first courses from protein products.

• spinach soup

Remove skin from turkey breast or drumstick. Boil, remove from the broth, let cool. Finely chop the spinach package (the frozen product will not spoil the dish), cook in the broth for 10 minutes. Separate the meat from the bones, finely chop, return to the broth. Cook spinach and turkey together for another 10 minutes. Cool the soup, turn it into a puree with a blender, adding 50 ml of skimmed milk, spices, 2 cloves of garlic. There is hot.

• Salmon with milk

Pour boiling water over 4 medium-sized tomatoes, peel, finely chop. Peel and chop a large onion. 1 PC. grate carrots. Fry with onions, adding tomatoes to them at the end. Transfer to a saucepan with a liter of cold water, boil. Cook over low heat for 10 minutes. 450 g salmon fillet cut into cubes, put in the broth. After 5 minutes, add 500 ml of skimmed milk. After boiling, add spices. Insist 20 minutes.

• Soup with meatballs

Prepare chicken broth. Make minced chicken breast, make meatballs out of it. Drop them into the boiling broth. Add after boiling 50 grams of chopped bell pepper, the same amount of green beans, greens. Cook for 20 minutes. Serve hot.

Main dishes

Second courses of protein products are the basis of the diet. Recipes include only low-calorie ingredients - especially for weight loss.

• Chicken in kefir

Cut 100 g of selected, fresh chicken fillet, mix with salt, pepper, chopped herbs. Add 50 ml fat-free kefir, 50 ml filtered cold water. Put in the refrigerator for 3 hours. Put in a hot pan, simmer for 10 minutes on each side.

• Scrambled eggs

Crack 5 eggs into a plastic container. Whisk. Put in the microwave for 2 minutes. It turns out healthy and incredibly tasty scrambled eggs. If you want to diversify the menu for weight loss, you can add chopped chicken breast and greens.

• Baked fish

Pour salmon fillet with lemon juice, sprinkle with dried herbs and spices, bake in the oven on foil until tender.

Snacks

Salads from protein products are indispensable for any weight loss system. They are nutritious, healthy, contribute to the diversity of the menu. They allow you to cook a quick dinner for yourself and at the same time not gain extra pounds.

• Protein salad

Boil 3 soft-boiled eggs, chop chicken breast (150 gr), chop 50 gr of squid. Mix everything thoroughly.

• Asparagus salad with chicken

Boil 3-4 inflorescences in one container with 100 g of chopped asparagus and 300 g of chicken breast. Grind 2 medium-sized fresh cucumbers and 60 g of celery root. Mix everything thoroughly. Add 2 tablespoons canned green peas. Add chopped boiled and already chilled products. Season with 4 tablespoons of apple cider vinegar.

When choosing recipes for your protein menu, carefully look at what products are listed in them. Sometimes olive oil or lean lamb is allowed, but these should be exceptions to the rule, indulgences so that the diet does not seem completely debilitating.

But pure fats and carbohydrates are strictly prohibited. So there should not be anything starchy, sweet and fried in such a diet.

To lose weight with protein foods, you need to know how to use them correctly. A few useful tips will allow you to reduce your weight by an impressive figure.

1. Meat protein products are best consumed in boiled form. For a variety of diet, stewing, baking and steaming are allowed.
2. During the diet, in addition to protein foods, the body must receive fiber in order to burn excess fat as quickly as possible and ensure the proper functioning of the organs. Therefore, be sure to eat greens, fruits and vegetables, dairy products, cereals, whole grain bread.
3. Many people ask what protein foods you can eat at night: an hour before bedtime, you are allowed to drink a glass of fat-free kefir or natural yogurt. Everything else is prohibited.
4. Sweet dairy products (yogurts, curds with fillers), mayonnaise, sauces and other protein substitutes are harmful to health and do not contribute to weight loss.
5. At one meal, the body is able to absorb only 30 grams of protein, no matter how many eggs, for example, you ate. The daily norm for men is about 2 grams of protein per 1 kilogram of body weight, for women - only 1 gram.
6. To improve the digestibility of proteins by the body, you can put into practice the principles of fractional nutrition. According to them, food is taken up to 6 times a day in small portions.
7. Dinner must be no later than 19.00.
8. If you go in for sports during weight loss on protein products, you will not only reduce your waist, but make your ass more elastic and your chest tightened, since protein is an excellent building material for muscle tissue with sufficient physical activity.

As for each specific protein product that can contribute to weight loss, the features of their use as part of the diet are conveniently collected in the following table:

Now you know what protein foods include, and what foods are needed for quick, and most importantly, healthy weight loss.

It is important to remember that such diets are still a serious shake-up for the body. Therefore, firstly, they must continue or , but no more than that. Secondly, it is recommended to turn to such a figure correction system no more than once every six months, and even less often in case of health problems.

Our body needs protein like air. This substance is responsible for the building processes in the body, metabolism, helps to grow, multiply, better absorb vitamins and minerals. How to eat properly so that the body receives the necessary norm of protein?

All proteins found in food can be divided into animal and vegetable, depending on the source of their origin. For many years now, there have been endless disputes between fans and opponents of vegetarianism: the former are sure that only vegetable proteins are enough to maintain an excellent state of health, while the latter insist that it is extremely important to introduce meat and dairy products into the diet.

Protein: the main problem

Lentils and beans can boast the same amount of protein as beef or pork. However, the most problematic is not the amount of such an important substance, but its digestibility. It turns out that in nature there are no food proteins that our body would perceive ideally, but still certain types are absorbed much better.

In the digestibility rating, the proteins that make up eggs and dairy products hold the championship. They are followed by proteins from poultry and mammals, fish and soybeans, and then legumes and nuts. Protein from cereals is the most difficult for the body to digest.

Remember that protein is best absorbed after heating (or as a result of heat treatment).

What foods contain protein?

The main source of protein is food of animal origin: meat (beef, pork), eggs, cottage cheese and other dairy products, poultry, fish and other seafood.

A large amount of protein is found in nuts and seeds: hazelnuts, peanuts, cashews, almonds, pine nuts, pumpkin, sunflower and hemp seeds.

Cereals are also not inferior in protein content: buckwheat- the queen among cereals in terms of protein content. Such a side dish as rice also rich in protein. And do not forget about the most useful oatmeal!

Lots of protein in legumes: beans, peas, lentils, soybeans.

Protein can be replenished with regular consumption whole wheat or rye flour bread. Hard wheat pasta also rich in protein.

Vegetables contain the most protein in asparagus, cucumbers, zucchini, zucchini, potatoes, Brussels sprouts, figs, avocados and etc.

10 foods 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 - 15 to 18 grams

Eggs - 12 grams

Hard cheese - from 25 to 27 grams

Cottage cheese - from 14 to 18 grams

Legumes - from 20 to 25 grams

Cereals - from 8 to 12 grams

Nuts - from 15 to 30 grams.

Daily nsquirrel form

The daily requirement of an adult in protein is 1.3-1.4 g per 1 kg of body weight; for people who are engaged in physical work, this rate is 1.5 g of protein per 1 kg of body weight or more. Athletes need an average of 2.0-2.5 g of protein per 1 kg of body weight per day. Based on this standard, on average men need96-132 g of protein per day and 82-92 g for women.


Protein advice from nutritionists

According to nutritionists, it is desirable to combine protein products of both plant and animal origin in one dish. The most successful unions, which contain a sufficient amount and good quality of protein, can be considered cereals and muesli with milk, scrambled eggs with beans, sushi with rice and fish, rolls, as well as meat and poultry with a side dish of cereals or legumes.

You should also keep in mind the correct protein to fat ratio. Very often, foods rich in protein (such as cheese or nuts) contain a lot of fat. Due to their calorie content, they should not be abused.

Too much protein in the body

Lack of protein can cause extremely serious health problems, and therefore every day it is necessary to consume a sufficient norm of protein foods. But if the protein is abused, the state of health can also be significantly worsened.

First of all, it can happen intoxication, because during the digestion of protein, especially if it is of animal origin, many toxins are released into the body, which it needs to have time to remove.

Plus, animal protein provokes increased cholesterol in the blood and can cause cardiovascular disease.

And finally, scientists recently came to the conclusion that any excess protein is converted by our body into fat. Therefore, you should not abuse protein products - everything should be in moderation!

Proteins are those substances without which the normal functioning of most processes in the body is impossible. In addition, they are involved in the construction of many connective tissues.

Why proteins are especially useful for humans, which foods are rich in protein, how to use protein products for weight loss and much more, we will analyze in detail.

Sufficient protein intake immediately affects the life and appearance of a person. Energy increases, tone rises, weight loss is easier and faster. Proteins perform significant functions in the body.

• Many cells in our body contain proteins. Therefore, the state of the cells directly depends on how much of this substance is in the food consumed. With enough protein, cells remain elastic and healthy.
• Protein enzymes help to break down food into simpler constituents and therefore help to produce energy to a greater extent.
• Proteins are directly responsible for the transport function. Thanks to them, oxygen freely moves through the blood to the organs.
• Proteins protect and strengthen the immune system.
• The well-coordinated work of the human muscle structure is impossible without foods containing a lot of protein.

If you consume little protein, then you will not be able to avoid the deterioration of health. The lack of this element provokes all kinds of deficiencies, stunted growth and development (this is especially dangerous for children), causes pathological changes in the body.

We get proteins only from food. Therefore, it is extremely important to compose your diet in such a way that it contains a lot of proteins. So what foods are high in protein?

First, this meat products that are high in protein.

• Beef. One of the richest in quality and quantity of protein product. For the best assimilation of the protein found in beef, it is recommended to boil or stew it.
• Pork. Especially a lot of protein in low-fat, dry parts of the carcass. The more fat and fat, the less protein content.
• Bird. Chicken and turkey also contain sufficient amounts of protein.

Meat is an excellent source of protein, as it also contains beneficial amino acids and protein compounds that make the product easy to digest. Among other things, meat quickly and permanently satisfies hunger.

There is also a lot of protein in the liver - beef, chicken, turkey, etc. Liver dishes, pâtés, mousses are excellent, easily digestible dishes rich in protein and iron. They are very useful for anemia.

Fish and seafood are also useful for replenishing the lack of protein. At the same time, having almost the same amount of this useful element compared to meat, fish is still a dietary product. It is lighter, more tender, but at the same time very tasty and healthy.

Most protein in salmon, tuna, mullet, lobster, anchovies. Fish fibers contain many amino acids and minerals that are so important for our body - iodine, potassium, magnesium, etc.

But not only in meat delicacies you can find such a useful protein. Many plant foods are also rich in this substance - dried fruits, legumes, nuts.

Fruits and vegetables come to mind first. Of course, there is protein in fresh fruits, but its content is small. To get your daily dose of protein, you have to eat a lot of fruits and vegetables at a time, which is not always possible.

So which plant foods are high in protein? Let's consider in detail.

Legumes are one of the main plant sources of protein. Given their low cost, we can say that they are ideal protein products. List of leaders of legumes, by protein content:

• lentils;
• peas;
• beans;
• green fresh peas;
• string beans.

In addition to protein, legumes are rich in fiber, which helps cleanse the body. From these products you can cook a huge number of tasty and healthy dishes. Legumes are the best sources of protein besides meat. They are ideal for weight loss or a vegetarian diet.

Nuts are incredibly high in protein. They contain many useful elements, but they are also high in fat and calories. This should be taken into account, since nuts are unlikely to be suitable for weight loss. So, nuts in which the largest amount of protein is:

• peanut;
• cashew;
• pistachios;
• almond;
• hazelnut;
• walnuts.

In this order, from largest to smallest, nuts are listed by protein content.

Milk proteins

Not only meat and legumes are rich in protein. Dairy and sour-milk products also boast a high protein content. These products contain beneficial casein, which contributes to satiety and a long-lasting feeling of satiety. Dairy products are great for weight loss.

So what are the products contain a lot of casein?

• Cottage cheese. Moreover, in low-fat cottage cheese there is more protein than in fat.
• Cheese. And especially such types of cheeses as Cheddar, Parmesan, Brie, Feta.
• Serum. Especially its concentrate is the richest source of protein and beneficial amino acids.

It should be noted that fresh milk, curdled milk and smoked cheeses cannot boast of a large amount of protein per 100 grams of the product.

Protein, in addition to the main useful properties, has another excellent quality - it promotes satiety. By eating a small amount of food with a high protein content, you satisfy your hunger for a long time. For losing weight, protein foods are a really important nutritional element.

If you want to lose weight then You should include the following foods in your diet:

• low-fat cottage cheese;
• soy cheese;
• lean meat;
• fish;
• eggs;
• buckwheat;
• legumes.

For best weight loss results, you should also adhere to a certain lifestyle that includes sufficient physical activity. You don't have to rely entirely on proteins.

Finally

Proteins are amazingly useful substances for our body. On the one hand, they saturate us, form muscle mass, increase energy, and, on the other hand, burn fats and promote purification. At the same time, it is not necessary to calculate in which foods the maximum amount of protein and carbohydrates, and eat exclusively from them.

Nutrition should be balanced, varied. Eating Parmesan cheese alone is wrong. Everything should be in moderation. Although there are few proteins in fruits and vegetables, they contain other elements that are useful for our body.

A protein diet can be useful not only for those who lose weight, but also, for example, for athletes. Probably, many have heard such words as "protein shake". Indeed, for the formation of a large amount of energy and muscle mass, the amount of protein consumed must be very high.

But, like all substances, proteins have contraindications. So, a protein diet is contraindicated for people with liver failure, stomach ulcers, gastritis, and dysbacteriosis. Therefore, before starting a protein diet, you should consult with your doctor, who will draw up a nutrition table for you and offer you to pass the necessary tests.

Mother of two children. I have been running a household for more than 7 years - this is my main job. I like to experiment, I constantly try various means, methods, techniques that can make our life easier, more modern, richer. I love my family.

The basis of human nutrition is fats, proteins and carbohydrates. An important component responsible for the formation of muscle tissue in the human body, strong nails and beautiful hair is protein - a simple protein. The substance consists of amino acids, most of which are found in food. In order for nutrition to be correct and healthy, it is necessary to consume foods containing protein.

For the normal functioning of the body, eat foods rich in protein.

Basic functions of proteins

Proteins are compounds of amino acids that are responsible for important tasks:

• are a building material for the formation of the cellular and tissue structure of organs;
• responsible for the production of hemoglobin;
• act as a material for the formation of substances and compounds that protect the body from infections;
• take part in the assimilation of useful components (minerals, carbohydrates, fats) by the body.

Protein compounds are absorbed by the body and do not accumulate, which makes them indispensable substances. This means that for the normal functioning of the internal organs, it is important to regularly replenish protein reserves.

Main functions of proteins

An insufficient amount of protein in a person leads to:

• dysfunction of the endocrine and endocrine glands;
• deterioration in the composition of the blood;
• disruption of the brain;
• slowing down the growth and development of young children.

Foods high in protein

The combination of plant and animal products allows you to ensure a balanced intake of the necessary amino acids in the body.

It must be remembered that the diet should not consist of pure protein, otherwise it may adversely affect the condition of the internal organs:

• cause malfunction of the liver and kidneys;
• enhance putrefactive processes in the intestines;
• disturb the acid balance;
• create a large load on the secret function of the digestive tract.

To roughly control the daily intake of important amino acids, you need to know which foods have the most of them.

You need to use not only animal products, but also vegetable

List of herbal products

What plant foods are high in protein? Fruits, dried fruits, vegetables, legumes and grains - their use can fully satisfy the body's need for essential amino acids.

Table of plant foods high in protein.

Protein compounds can be complete (peas, beans, soybeans) and inferior (whole grains). Their presence in the daily diet should be in the ratio of 60% to 40%, respectively.

List of animal products

Almost all species are the main source of animal protein:

• meat;
• seafood;
• birds.

Table of food products of animal origin with the maximum amount of protein.

Not all of the listed high protein foods are good for the body. So, hard cheeses, full-fat cottage cheese, some types of meat and fish contain a lot of fats, which, if used frequently, are harmful to health.

Foods containing proteins for weight loss

Amino acids contribute to the normal metabolism in the body and the absorption of nutrients. If the diet is properly organized, protein foods help to lose excess fat without losing muscle mass.

protein diet

Pure protein is used by many athletes to build muscle. In addition to special supplements, you need to eat right - food should contain a lot of protein and little fat. This principle has been applied to weight loss. Among the many options for rapid weight loss, protein diets are the most effective.

1. Chicken breast (in 180 g of the product - 41 g of protein and 2 g of fat). It goes well with rice dishes, boiled vegetables.
2. Lean beef contains all kinds of replaceable and non-replaceable amino acids. 200 g of the product contains 42 g of protein and 14 g of fat.
3. Boiled chicken eggs are easily digestible food. For 7 eggs, 40 g of protein and 35 fats fall.
4. Salmon fillet (in 200 g - 40 g of protein, fat - 28 g). With a protein diet, it should be eaten at least 2 times a week for dinner.
5. Rabbit meat (21 g of protein and 4 g of fat) contains B vitamins and iron, is a valuable dietary product.

An important condition for a protein diet is to exclude flour and sweet foods as much as possible. Otherwise, this method of losing weight will not give positive results.

Restrictions for using a protein diet:

• elderly people (due to age-related changes in the body, pure protein can provoke an increase in blood clotting, blood clots);
• obese people;
• diseases of the digestive system (increased gas formation, pancreatitis, colitis;
• disorders in the work of the kidneys.

Do not resort to a protein diet for obesity

The protein diet is ideal for athletes and bodybuilders, as well as young people who want to lose weight. The main thing is to properly organize the diet, and the results will not keep you waiting.

Proteins in foods play an important role for the full functioning of internal organs. It is important to understand that not all foods that are high in protein are healthy. In fatty cheese, cottage cheese, milk, meat and fish, in addition to protein, there are also fats and carbohydrates. They are responsible for energy production, and in excess they can harm the body, causing an increase in blood cholesterol levels, obesity and other abnormalities. Therefore, you need to know exactly what contains protein, and give preference to easily digestible food.

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 a healthy adult 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.

Milk products

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 work - 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, if 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 reserves in the body will suffer. Regular abuse of meat leads to the accumulation of uric acid salts in the joints, which will create conditions for the development of gouty arthritis. 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 make 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.