Protein food for weight loss: list of products and recipes

Every person interested in healthy eating has heard and read more than once about the importance of protein, which is often called the basis of life. This is not an exaggeration, but a reality that corresponds to reality. When monitoring your diet, you should always take into account that the amount of protein in it should be at least 30%. A similar number should be for fats, and carbohydrates - 40%.

Drawing up a balanced menu requires knowledge of which foods contain the most protein and how to correctly calculate the daily requirement. In addition, an important aspect of a proper diet is the proper combination of foods with each other.

Importance for the body

Proteins are the main part of the cells of all organs and tissues. Protein is associated with life processes such as metabolism, irritability, growth, reproduction and even thinking.

Flaw

A lack of protein will lead to a deterioration in the body's condition, which is manifested in reduced protection against infections and performance, a drop in immunity, a sharp deterioration in the condition of nails, skin, hair, disruption of the liver, small intestine, nervous and endocrine systems.

For children and adolescents, a lack of protein in the body leads to slower growth and mental development. Therefore, every person needs to know which foods are the most protein-rich in order to control the level of the component in the body.

Oversupply

However, an excess of protein will also not bring anything good, since the accumulation of protein in the body without lack of exercise leads to loss of calcium.

The role of vegetable protein in human nutrition

Proteins (proteins) are valuable components of nutrition, which cannot be compensated for by anything. These are complex compounds containing about 80 different amino acids. Most of them are produced in the body independently, but 8 are essential and come only from food.

Vegetable protein:

• provides the body with vitamins, amino acids, microelements;
• improves metabolism;
• strengthens the immune system;
• normalizes the digestion process;
• promotes weight loss;
• has a positive effect on the condition of the skin and hair.

Fast and slow proteins

Depending on the rate of breakdown and absorption, it is customary to distinguish fast and slow proteins.

If a category where a food is high in protein has a protein absorption coefficient of less than or equal to 1, then that food is the richest source of protein.

Slow

Slow proteins are proteins that take a long time to be broken down by the body, helping you lose weight and stay in a full state for a long time. It is imperative to remember what long-term proteins are contained in; the list of products is indeed very large, but below are the most basic ones.

Slow proteins break down into amino acids in about 6 hours, because they contain fewer calories, and their breakdown requires much more energy. Therefore, long-term proteins are often consumed for dinner 2-3 hours before bedtime, then the body will have enough time during the night to digest food, while the muscles are fully enriched with amino acids.

List of slow proteins in food in the table:

Fast squirrels

Fast protein is very useful for athletes, as it restores strength and energy, helps you feel more energetic, and also promotes muscle gain. The body needs only 60-80 minutes to absorb fast proteins.

List of fast protein products in the table:

How to combine them

When consuming protein of different origins at the same time, the digestive secretions need to secrete different types of gastric juice at different times.

If at lunch, for example, you eat meat, milk and eggs, which have unequal digestion times, the digestion time of the egg will slow down, although it itself breaks down in 1 hour.

The most efficient digestion of protein occurs if each protein product is digested separately.

Possible protein sources

Proteins are found in foods of plant and animal origin. Any protein – plant and animal – is easier to digest after heat treatment.

The diet of vegetarians contains only amino acids found in lentils, beans and other legumes. Such compounds have a serious drawback - low digestibility, so they are not as useful as those obtained from animal products.

But animal products contain a lot of fat, and therefore contribute to the deposition of cholesterol on the walls of blood vessels. When choosing protein foods, you should prefer low-fat varieties: lean meat, chicken fillet, low-fat dairy drinks.

Eggs

You should be careful about products such as eggs. They are exceptionally rich in protein and at the same time they contain a yolk, which consists of a large amount of fat.

If you need to increase the content of highly digestible amino acids in your diet without gaining weight, it is recommended not to eat the yolk. This is what athletes do when they are gaining muscle mass.

Dairy

Dairy products are inferior in protein concentration to meat, but contain calcium. This element is necessary for the body at any age.

Fermented milk products not only supply the body with calcium and amino acids, but also improve intestinal microflora. They can be included in the diet as protein foods, especially low-fat types.

Meat

Poultry, rabbits and cattle are ideal high-protein foods when prepared in any way other than frying.

Pork is a controversial type of meat. It contains a lot of fat. However, if you cut off the fat, the remaining meat will be safe enough to include on the menu. Pork tenderloin contains slightly less protein than beef.

Offal - liver, tongue and other internal organs - contain less protein, but more microelements. People who care about their health should not ignore them. They must be included in the diet as a source of proteins and other nutrients.

Fish

Many amino acids are found in fish and especially in caviar. In addition, they contain enough useful phosphorus.

Caviar from inexpensive varieties of fish, such as capelin, is almost as good as sturgeon in its beneficial properties. It is a cheap source of easily digestible essential amino acids.

Legumes

Peas and beans contain enough protein so that a person who does not engage in sports or heavy physical labor and eats 100-200 g of grains daily does not experience a deficiency. If more amino acids are required, you can include soy isolate in your diet - a specially processed product containing a record percentage of proteins for plant foods - up to 35.

Soy protein isolate is used as sports nutrition. This plant protein is absorbed faster than milk or meat.

Cereals

In this group, the “record holder” for protein content is buckwheat. Cereals are valuable because they are absorbed quite well by the body - 50-60%.

The same amount of protein is contained in oatmeal and pearl barley. Rice, which is often used as a dietary product, is almost three times inferior to buckwheat in protein content.

Fruit

In last place in terms of protein are fruits and vegetables. They cannot be called protein foods, but some contain slightly more amino acids than others.

Types of proteins

Proteins have 2 sources of origin and according to this criterion are divided into:

1. Animals are the most valuable for the body, since in addition to a large amount of protein they contain several elements that cannot be replaced by anything. Animal protein plays a vital role in the food list and is found in meat, offal, fish, seafood, eggs, caviar, and fermented milk products.
2. Vegetables are sources only of protein, which is important for the construction of tissues and cells. Much of what belongs to plant protein foods (the list is generalized) is consumed by people as often as food of animal origin: legumes (peas, chickpeas, lentils, green and red beans), various types of flour, nuts. This also includes grains, green vegetables, flax seeds, pumpkins, seaweed and seaweed.

Do not forget that among foods that contain a lot of protein, there are also those that are also rich in fat, and this fact can become a significant obstacle to losing weight. To avoid this, you must carefully read the composition of the product you purchase.

The list of protein products for weight loss is given in the table, taking into account the amount of protein and fat per 100 g:

Features of protein foods and the norm in the diet

The protein molecule is assembled from 20 basic amino acids, 12 of which are synthesized directly in the body.

The protein norm for a modern person is 1 g per kilogram of weight. People undergoing intense physical activity and athletes should get 2 g of protein per kilogram of body weight.

A person should get a third of the calories they consume from protein foods of animal and plant origin.

There are no proteins in nature that would be ideal for the human body, but certain types are more fully absorbed.

Protein absorption rate:

• milk –1.0;
• soybean isolate –1.0;
• eggs –1.0;
• beef – 0.92;
• peas – 0.69;
• beans – 0.68;
• oats – 0.57;
• peanuts – 0.52.

An important characteristic of amino acids is their indispensability. The body cannot produce most of these compounds on its own; they must come from outside.

For an adult, only 8 amino acids are essential. They are found in protein foods:

• meat,
• legumes,
• nuts,
• eggs,
• liver,
• cereals,
• fish.

The healthiest protein foods

There are many protein products available today. However, you can still identify the healthiest protein foods; the list of products consists of 4 main sources:

1. Chicken breast. For an athlete and anyone watching their weight, this is an integral part of the diet. 190 grams of breast contains only 200 kcal, 40 g of protein, and only 2 g of fat. To get the most benefit from the product, you need to boil or grill the breast, excluding the use of oil.
2. Beef meat. A person cannot survive on one breast for long, so beef is an excellent alternative that will also not harm your figure. Per 200 grams there are 340 kcal, about 40 g of protein, 15 g of fat.
3. Chicken eggs. To get 40 g of protein from chicken eggs, you need to consume 7 eggs, which contain 520 kcal and 35 g of fat. Chicken proteins are mostly beneficial for the body, but yolks are also necessary for better absorption of the purest protein.
4. Salmon fillet is a storehouse of healthy Omega 3 fats. 200 g of salmon contains 368 kcal, 40 g of protein and 28 g of fat. The fillet of this rather expensive fish can be replaced with hake or pollock.

Content

• 1 Best Protein Foods 1.1 Food Sources of Protein

High Protein Foods

An expanded list of high-protein products is given in the table, calculated per 100 g.

Tips for use

There are several tips to help you plan your diet correctly:

1. If you have a busy day ahead, a good option is to have cottage cheese or a yogurt-based smoothie for breakfast, because these are foods with a lot of protein.
2. It is advisable to have dinner with slow-cooked, steamed animal proteins.
3. After physical activity, a sufficient amount of fast protein is extremely necessary.
4. Don't skip meals, but if this happens, then stock up on energy with slow-acting proteins.
5. To invigorate the body and set it up for fast work, consume foods with fast proteins before mental stress.

Cooking methods

It is definitely worth remembering that in order to get the greatest amount of nutrients, vitamins and the maximum amount of digestible protein from a product, you need the correct thermal effect when preparing dishes.

A double boiler will be a true friend for people who are losing weight or trying to eat foods containing protein for the proper functioning of the body. It will provide a gentle mode for preparing food, and this will preserve the maximum of useful components:

1. For cereals, a suitable option is pre-soaking in water. With this soaking, for example, buckwheat overnight, the thermal effect is minimized. This means that a person will be sure that with this unique weight loss product he will receive all the microelements and enzymes that buckwheat is so rich in.
2. To speed up the absorption of protein, do not neglect the blender and meat grinder. If you eat crushed foods, it will be easier for your body to break down protein foods into enzymes.

What products are combined with?

Let’s select the main categories of products, which foods contain a lot of protein, and select for them, accordingly, a product that is compatible and not compatible with the protein of a given origin:

• fish and seafood are combined with vegetables (except potatoes), but absolutely not combined with bread;
• meat goes perfectly with herbs, but not with flour products;
• eggs are compatible with buckwheat, but not with other cereals;
• legumes are combined with fruits and dried fruits, but are incompatible with potatoes;
• eggplants are well digested when eaten together with berries, but not when washed down with juice;
• nuts are compatible with various oils, but do not tolerate combinations with sugar.

Remember, the wrong combination of foods quite often leads to bloating and indigestion.

How to replace animal protein for vegetarians?

Vegetarians are advised to include lentils, soybeans, broccoli, onions, asparagus, red peppers, couscous and wheat germ in their diet. Among fruits and vegetables, spinach, avocado and bananas are great (but they are not suitable for weight loss). Brazil nuts are very nutritious and healthy, as well as almonds, hazelnuts, sunflower and pumpkin seeds. Peanut butter is also rich in protein, but it is also not suitable for weight loss, but it is quite suitable for gaining muscle mass.

A popular product among vegetarians is seitan, which is made from wheat gluten, which absorbs the flavors of dishes that are cooked nearby. One hundred grams of this “meat” contains 57 g of protein and perfectly replaces duck or chicken meat. Soy cheese tofu is also important for the functioning of the body and for weight loss. It can be fried, added to soup, pureed, etc.

Green soybean pods are also popular among vegetarians. It is a healthy and nutritious snack, but its protein content is about 7 g/100 g.

We also recommend that vegetarians eat quinoa, zucchini, hummus, black beans, and green peas. You can prepare many dishes from them, showing your imagination. All these products contain a minimum of fat and are very good for weight loss.

The right combination of protein with other foods

If you decide to go on a protein diet, then you don’t need to think that eating protein in itself will solve your problem of excess weight. There are some foods that, when combined with protein, can add extra pounds to you. Therefore, follow these combinations:

• eggs plus beans;
• eggs plus potatoes;
• eggs plus corn;
• eggs plus wheat;
• soybeans plus millet;
• milk plus rye.

There are simple rules that, if followed, will allow you to maintain healthy animal protein in your diet without compromising your health and figure:

• If the diet contains meat, its amount should not exceed 1/3 of the total number of vegetables - the golden rule of Chinese cuisine.
• Raw (not heat-treated) vegetables promote better protein absorption.
• Do not combine two or more types of foods high in animal proteins.
• You should not combine proteins with sugar.
• Forget about meat and potatoes and butter, especially when fried.

Both fast and slow proteins are needed by those who are losing weight, those who are gaining muscle mass, or simply want to be healthy. Remember - a healthy combination of animal and plant foods and compliance with calories will allow you to achieve the desired result!

How to replace animal protein?

If you are not going to become a vegetarian, or just want to observe Lent, then you cannot completely give up protein. Beans, peas, soybeans and lentils are considered excellent substitutes for animal protein. At the same time, soy is in first place - the main competitor to meat in terms of protein content. Fish rich in Omega-3 and vitamin B2 will be replaced by seaweed and cereal seeds. Sesame will compensate for the lack of calcium - the amount in it is the same as in animal food. Natural milk with its vitamin D and B12 will replace soy or rice milk. During Lent or the temporary abolition of animal proteins, it would not be a bad idea to include vitamins and increase the portion size in order to replenish the body’s daily requirement of protein.

Low Protein Foods List

Foods low in protein do not have a beneficial effect on the body, but eliminating them from the diet completely is not recommended.

So, what foods are low in protein:

• marmalade – 0 grams;
• sugar – 0.3 grams;
• apples – 0.4 grams;
• raspberries – 0.8 grams;
• unprocessed russula – 1.7 grams;
• prunes – 2.3 grams.

Purposes of use

Since proteins help build muscle mass, people who start tracking their protein levels do so for one of two main purposes.

To build muscle mass

A person who systematically engages in physical activity increases the need for certain substances, which relates mainly to proteins. This happens because muscles need to recover after sports - therefore, they need to be provided with a sufficient amount of protein for “construction”.

For weight loss

To lose weight, of course, you need more protein than when gaining weight. But you definitely shouldn’t overuse protein.

Review of popular protein diets

Protein diets are very popular and quite effective, since the main sources of food for this form of weight loss are dishes high in protein. Diets of this kind have many advantages and disadvantages.

Advantages:

• Protein is the best component for restoring energy if you combine diet with exercise;
• protein diets are designed for no more than 7 days, and this is a fairly quick achievement of results in a short period of time;
• Protein foods satiate the body for a long time, which means that this diet is not one of the “hungry” diets.

Minuses:

• with unlimited protein consumption, the human body removes fluid and calcium reserves;
• Also, playing sports provokes an increased load on the kidneys, which will affect the appearance: the skin dries, the hair loses its color saturation, the nails peel off;
• when on a protein diet, you need to alternate product categories to avoid allergies;
• You should carefully monitor the amount of fat.

The list of foods that you can eat on a protein diet is in the table:

Ducan's diet

This diet is the most popular weight loss system in the world. The author identifies 4 stages:

1. The attack is a major weight loss that lasts about five days.
2. Alternation is a continuation of weight loss, lasting up to several months.
3. Consolidation - establishing the results at the same level; the duration of the stage can be found by multiplying each kilogram of weight lost by ten.
4. Stabilization – maintaining results throughout life.

Each stage of the Dukan Diet requires a unique list of foods.

Atkins diet

The Atkins diet was the first low-carbohydrate diet. Reducing carbohydrates means that on this diet you mainly eat protein foods, the list of which is very wide.

Basic Rules:

1. Reduce carbohydrate intake.
2. Eat according to your appetite.
3. Take multivitamins.
4. Practice physical activity.
5. Drink enough water.

This diet shapes eating habits, and the results appear over time, but are permanent if you follow the recommendations.

Diet Hayley Pomeroy

Hayley Pomeroy's weight loss system has five basic principles:

1. No stress and a positive attitude.
2. Don't cut out foods that bring you pleasure from your diet.
3. Abandon strict dietary rules.
4. Don't count calories.
5. Try to build a diet so as not to feel hungry.

The Monday and Tuesday diet on this diet consists of cereals, fruits, vegetables and protein. From Wednesday to Friday - protein and vegetables. Saturday, Sunday – protein, vegetables, fruits, healthy fats.

What are the purposes of using protein foods?

Protein food, more than any other food, helps to maintain a slim figure. The amount of protein in the daily diet is especially important for those who want to lose weight or build powerful muscles.

The amount of amino acids in the diet is increased by following special diets - sports or aimed at reducing body weight.

For weight loss

In order not to exhaust yourself with hunger and lose a few kilograms, it is enough to increase the share of protein foods in your daily diet. It takes a long time to digest, eliminates the feeling of hunger, and promotes satiety. On protein diets, metabolism speeds up and the fat layer decreases, and there is no feeling of hunger - that’s why they are so popular.

The basis of the diet in protein diets is eggs, boiled chicken, fish. It is important that there are more of these products on the menu than fats and carbohydrates.

Amino acids for weight loss do not have to be taken from meat. This product is consumed 2-3 times a week. The rest of the time you need to eat:

• low-fat fish;
• nuts;
• seeds;
• beans;
• peas;
• low-fat dairy products;
• eggs without yolk.

The products listed on the list are quite high in calories, but it is impossible to lose weight without them. They speed up metabolism and help the body burn fat rather than destroy muscle. The digestive system spends a lot of energy processing protein products. This means that the body burns more calories, which allows a person who consumes enough protein to lose weight quickly.

Rules for eating protein foods for weight loss:

• Carbohydrates cannot be completely excluded from the diet - a small amount of them is necessary for the normal functioning of the body;
• dietary restrictions should not last more than 2 weeks;
• you need to eat every 3 hours;
• You need to eat protein foods with every meal;
• for a side dish you should use not potatoes and cereals, but vegetables with a minimum amount of starch - leafy ones, tomatoes, cucumbers;
• carbohydrate foods are allowed to be eaten only before 2 pm;
• all carbohydrates must be represented by complex polysaccharides (cereals); simple polysaccharides (sugar, bread) are prohibited.

A low-carbohydrate diet is contraindicated in cases of liver disease, kidney disease, and pregnancy.

For drying

Drying the body in bodybuilding is the process of giving muscles relief. At this time, they follow a special diet aimed at burning subcutaneous fat.

Drying is not ordinary weight loss, but a professional sports measure that requires adherence to strict rules.

Protein consumption during drying is maintained at 1.5 g per kilogram of body weight. Exceeding this dose is not recommended.

When drying, avoid dairy products as they contain a lot of fat. Even low-fat cottage cheese is considered too high in calories and fat. The required amount of proteins is obtained from seafood, sea fish, and lean veal.

Healthy protein recipes

In the modern world, it is very easy to find recipes for protein dishes for weight loss.

Turkey Broccoli Pie

A quick protein pie made from broccoli with turkey (can be replaced with chicken) and cheese would be a great dinner.

We prepare it like this:

1. It is necessary to boil the broccoli - about 200-300 g - and grind it in a blender.
2. Cut the poultry breast into thin pieces and lightly beat.
3. Grate cheese (choose low-fat), 100 g is enough.
4. Grease a baking dish with a small amount of oil and lay out the layers in this order: poultry pieces, broccoli (mashed potatoes), cheese. Layers can be continued until the products run out.
5. Bake this pie at 200 degrees for 30-40 minutes.

Healthy fish salad

The next recipe will be one of the protein salads for weight loss with lightly salted salmon.

To prepare you will need:

• several lettuce leaves;
• several pieces of tomatoes;
• lightly salted salmon – 30 g;
• leek – 1 pc.;
• olive oil;
• salt and pepper to taste.

Cooking steps:

1. Cut the salmon into cubes and halve the tomatoes.
2. Tear lettuce leaves into pieces.
3. Add finely chopped onion.
4. Season with oil and your favorite spices. Ready!

Cream soup with beans

We will complete the selection of recipes with puree soup with green beans and chicken.

You will need:

• chicken fillet – 2 pcs.;
• green beans – about 300 g;
• bell pepper – 1 pc.;
• several medium tomatoes;
• spices to taste.

Cooking steps:

1. Boil the breast.
2. We take out the bird, add chopped tomatoes and peppers.
3. Boil the vegetables for 10 minutes, chop with a blender.
4. Add green beans to the resulting mixture.
5. Grind the chicken.
6. Add spices.

Crabs[edit | edit code]

The food of aristocrats, rolled up in jars, turns into a democratic source of quality protein, as well as zinc. This trace element is known to be a direct participant in the synthesis of testosterone, the most powerful anabolic hormone. In addition, zinc strengthens the immune system, and this is useful at the stage of heavy basic training, which, alas, reduces resistance to infections. If you think that crabs can be replaced by tablets from the pharmacy, then you are mistaken. Pharmaceutical preparations contain zinc salts, which are toxic, and therefore can only be taken in microdoses. As for crabs, here we are talking about a “live” bioactive form of zinc, which is safe in any quantity. In addition, crabs contain a lot of selenium. This mineral with antioxidant properties is again very useful for the bodybuilder under conditions of frequent oxidative stress.

Crab salad with mango[edit | edit code]

PRODUCT INGREDIENTS

• 1 can crabs, drained
• 1 mango, peeled and cut into slices
• 1/2 red onion, chopped
• 1/2 cucumber, chopped
• 1/4 cup mint leaves, chopped
• Leaf salad
• Sauce Juice of half a lime
• Juice of half an orange
• 1 tsp. honey
• 2 tbsp. l. extra virgin olive oil
• 1 tbsp. l. wine vinegar

COMPOUND

: 360 calories, 21 g protein, 28 g carbohydrates, 20 g fat, 8 g fiber, 16 g sugar, 308 mg sodium (Makes 2-3 servings)

Recipe

:

In a large bowl, mix all ingredients. In a separate bowl, prepare the sauce by mixing the juice, honey, olive oil and vinegar. Divide the lettuce leaves among plates and then spoon the crab salad on top of the leaves. Then pour the prepared sauce on top.

Advice

: Keep the sauce in a separate container in the refrigerator. Pour it over the salad before serving.

Pita with crab[edit | edit code]

Ingredients:

• 2 tbsp. l. extra virgin olive oil
• Juice of half a lemon
• 1/4 tsp. ground black pepper
• 1 can crabs, drained
• 1 stalk of celery, chopped
• 1 apple half, chopped
• 1/3 cup chopped red onion
• 1/4 cup parsley, finely chopped
• 1/2 jalapeno pepper, chopped
• 1 pita, cut in half
• 1 cup spinach avocado, chopped

COMPOUND

: 647 calories, 65 g protein, 62 g carbohydrates, 32 g fat, 16 g fiber, 12 g sugar, 795 mg sodium (Makes 2 servings)

Recipe

:

In a deep bowl, combine the oil, lemon onion and ground pepper. Then add the remaining ingredients and mix well. Open the pita halves and fill them with crab mixture. Compact the mixture with a spoon or other tool and serve the dish

Advice

: To add fiber, wrap the crab mixture in a large lettuce leaf before adding to the pita bread.

Errors and misconceptions

Many people think that anyone can lose weight on a protein diet, but this is absolutely not true. To lose weight, you need a balance of both fats and calories consumed, because you can not only not lose weight, but also gain weight if the combination is incorrect. This is especially true for lovers of sausages - they are fatty, but low in protein.

It is better to accompany a protein-rich meal with fiber in the form of vegetables; it is difficult to gain weight from such a combination. It is worth remembering that the body cannot do without carbohydrates for a long time; this will certainly affect appearance, mental abilities and metabolic disorders.

How to calculate the daily allowance

First you need to calculate your metabolism.

For women:

• for women aged 18 to 30: [0.06 * weight (kg) + 2.04] × 240;
• for women aged 31 to 60: [0.03 * weight (kg) + 3.54] × 240;
• for women over 60: [0.03 * weight (kg) + 2.75] × 240.

For men:

• for men aged 18 to 30 years: [0.06 * weight (kg) + 2.90] × 240;
• for men over 60 years of age: [ 0.05 * weight (kg) + 2.46] × 240.

We calculate daily caloric intake . Scientists have derived certain coefficients:

• Multiply by 1.1, with fairly low physical activity.
• We multiply by 1.3, with moderate activity, which includes sedentary work and several hours of sports activities per week.
• We multiply by 1.5, with high activity, including systematic exercise in the gym.

To get the daily norm, we multiply the metabolic value from the first point by the coefficient corresponding to the activity.

1. Nutritionists have calculated that 1 g of carbohydrates = 4 kcal, 1 g of protein = 4 kcal, and 1 g of fat = 9 kcal.

For a person, for example, with a daily caloric intake of 1800 kcal, the number obtained as the daily energy volume must be divided into 6 parts (1 part protein + 1 part fat + 4 parts carbohydrates). Part of fats and proteins is 300 kcal, therefore, with carbohydrates - 4 parts of 300 kcal each, that is, 1200 kcal.

• required amount of protein per day - 300 kcal: 4 kcal = 75 g;
• required amount of fat per day - 300 kcal: 9 kcal = 33 g;
• the required amount of carbohydrates per day is 1200 kcal: 4 kcal = 300 g.

As you can see, it is not so difficult to calculate and create a complete diet for yourself, saturated with all the necessary substances.