Proteins (also called proteins or peptides) are substances that, along with fats and carbohydrates, are the main components of human nutrition. When they enter the body with food, they have a huge impact on the functioning of many internal organs. Their deficiency is fraught with serious health problems. Therefore, you cannot avoid using them for too long.
Modern dietetics has taken advantage of 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, sculpted figure, as they activate the growth of muscle mass when playing sports. They deserve to be given close attention.
Effect on the body
If you limit the consumption of fats and carbohydrates in your diet, protein foods will quickly restore order to your body, which will ultimately result in the loss of extra pounds. The mechanism for losing weight has long been scientifically proven:
- the body is effectively cleansed of toxins, toxins and other harmful substances that prevent many organs from functioning fully;
- strengthening the heart and blood vessels by lowering blood sugar;
- normalization of insulin function, which leads to intensive burning of glucose absorbed by 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 tissue is burned, and there is no loss of nutrients;
- improving metabolism, which is necessary when losing weight;
- decreased appetite, dulled feeling of hunger due to long digestion of protein products.
In addition to losing weight, as a bonus, protein products as part of a protein diet will have a positive effect on a variety of organs and systems of the body. Therefore, when you come out of such fasting, you will feel great.
If you want to know more precisely what will happen to your body, the information in this table will certainly make you a fan of protein nutrition.
A distinctive feature of proteins is that when they enter the body, they are not stored as fat 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 protein products are for weight loss and what their main sources are.
Fruits and vegetables
In this group, banana can easily be called the cheapest source of protein. However, it contains a lot of sugar, so you shouldn’t get carried away with the fruit. You should take a closer look at green fruits. For example, avocado. It makes amazing sandwiches, and one fruit with this consumption will last for a long time. It is recommended to take a closer look at cucumbers, zucchini and zucchini, Brussels sprouts and cauliflower, and asparagus. Figs in any form and even potatoes contain a lot of protein. Only it needs to be baked so that the protein received by the body is better absorbed.
Kinds
Protein products can be of animal or plant origin. Each type has its own advantages and disadvantages, which is why it is so important to eat them in a balanced manner.
- Animals
Protein products of animal origin are quickly digestible, but they are also quite high in fat, so not all of them are ideal for weight loss. If you choose meat, then chicken, turkey, and rabbit are allowed as part of any diet, but pork and lamb are prohibited. If it is milk, it should be either low-fat or with a minimum percentage of fat.
- Vegetable
Protein products of plant origin are absorbed by the body much more slowly and worse than animal products. However, they are good for weight loss because they contain virtually no fat.
The following table will provide you with approximate lists of protein products from these two groups:
For health and well-being, you need to eat both types as part of your diet. Therefore, a list of protein products for weight loss, indicating their protein content against the background of fats and carbohydrates, will be useful to you.
We will review these lists below, and you will learn more about the nuances of such diets by reading one of our articles: “Protein-fat diet” and “Protein-carbohydrate diet.”
Foods containing the most protein
If you categorize all protein-rich weight loss foods according to the amount of protein, the list will look like this:
- Soy – 36 g protein / 100 g product.
- Goose meat – 29 g/100 g.
- Tuna – 29 g/100 g.
- Hard cheese – 23-29 g/100 g.
- Chum salmon caviar – 27 g/100 g.
- Salmon – 25.5 g/100 g.
- Chicken – 25 g/100 g.
- Pork – 25 g/100 g.
- Lamb, turkey, rabbit – 24 g/100 g.
- Beef – 23 g/100 g.
- Almonds, black beans – 21 g/100 g.
- Liver – 18-19 g/100 g.
- Chickpeas – 19 g/100 g.
- Chicken egg – 13 g / 1 pc.
- Whole milk – 3 g/100 g.
List
To create 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 is much more protein in pork;
- their calorie content: if you eat a piece of goose rich in protein, you will then have to work out hard in the gym to spend the 319 kcal it contains.
Therefore, always refer to the table below if you plan to lose weight using protein products. It takes both of these factors into account.
Meat, offal, egg
Fish and seafood
Milk and dairy products
As you can see, in addition to proteins, many foods contain too much fat or calories, so they are not suitable for weight loss. If only you carefully include them in your diet when you come out of a 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 includes many items. So a protein-based diet cannot be monotonous and boring. Well, those who want to achieve record-breaking results should focus on products in which the amount of protein is simply off the charts and which will definitely make you lose weight.
Lentils
High protein content is one of the benefits of lentils. Half a glass of this culture contains about nine grams of protein, the necessary potassium and phosphorus, as well as nicotinic and folic acids. The product lowers blood pressure.
This material is for informational purposes only. You can learn more about a healthy lifestyle and ways to prevent excess weight from our general practitioner. Contact him by phone 8 (495) 356 3003 at a convenient time.
Innovative Technologies LLC thanks you for reading the information.
Top best
Nutritionists name the best protein foods for weight loss, which you can eat in almost unlimited quantities during a diet.
- Eggs
Chicken eggs are the richest source of protein. To lose weight, you can eat 7 whites and 4 yolks per day. There are diets based on 5 eggs for breakfast during the week.
- Low-fat kefir
The main protein product for any weight loss system. The protein it contains is easily digestible with minimal total calories. Improves digestion, rids the body of toxins. The extra pounds disappear quite quickly. Protein content - 28 g. All these beneficial properties of this protein product formed the basis of the kefir diet.
- Cottage cheese
A protein product that is very quickly digestible. Provides a feeling of fullness for a long time, which has a positive effect on weight loss. Keeps nails, bones, teeth in good condition. Protein content - 20 g.
- Natural yogurt
For weight loss, only natural protein products without dyes, sweeteners or other additives are suitable. This yogurt will be stored for no more than 3 weeks.
- Milk
Compared to meat and fish, milk is higher in this rating because it contains protein, which is absorbed by the body much better. At the same time, you will not be able to lose weight on milk alone, since it does not have a very good effect on the functioning of the stomach. But for preparing protein dishes (the same cocktails) with minimal fat content, this product will be ideal.
- Meat
First up is 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. Secondly, it's beef. The ratio of main substances is approximately the same, but there is a little more fat. It is an alternative to white chicken meat to diversify your diet while losing weight.
- Fish
The best protein product is salmon fillet. Contains fats, but much more protein, as well as omega 3 acids. To lose weight, you should treat yourself to this tasty morsel twice a week.
- Legumes
These are plant-based protein products that can maintain normal muscle mass even during the process of rapid weight loss. In addition, they give a long-lasting and pleasant feeling of fullness, so you won’t be hungry.
- Protein powder/shake
Effective protein nutrition without fat. Recommended if you supplement your diet with exercise in the gym. Instantly absorbed by the body. It makes the figure not only slim, but also sculpted, as it promotes the growth of muscle mass.
Always keep this top protein diet for weight loss before your eyes when creating a menu. After all, these are the products that should be included in recipes that will make any diet seem like a holiday and not a test.
Dish recipes
We invite you to try preparing various dishes from protein products: here there are recipes for soups, salads and main dishes. With such diversity, 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 (meat and fish broths) and carbohydrates (a variety of vegetables, cereals, pasta, noodles). But nutritionists never tire of repeating that liquid food improves weight loss results, so it cannot be excluded from diets. So let's learn how to cook first courses from protein products.
- Spinach soup
Remove the skin from the turkey breast or drumstick. Boil, remove from broth, let cool. Finely chop a package of spinach (frozen product will not spoil the dish), cook in broth for 10 minutes. Separate the meat from the bones, finely chop it, and return it to the broth. Cook the spinach and turkey together for another 10 minutes. Cool the soup, use a blender to puree it, adding 50 ml of skim milk, spices, and 2 cloves of garlic. Eaten hot.
- Salmon with milk
Pour boiling water over 4 medium-sized tomatoes, remove the skin and finely chop. Peel and chop a large onion. 1 PC. grate carrots. Fry the carrots and onions, adding tomatoes at the end. Place in a saucepan with a liter of cold water and boil. Cook over low heat for 10 minutes. Cut 450 grams of salmon fillet into cubes and add to the broth. After 5 minutes, add 500 ml skim milk. After boiling, add spices. Leave for 20 minutes.
- Meatball soup
Prepare chicken bone broth. Make minced chicken breast and form meatballs from it. Drop them into boiling broth. After boiling, add 50 grams of chopped bell pepper, the same amount of green beans, and herbs. Cook for 20 minutes. Serve hot.
Second courses
Main courses made from protein products are the basis of the diet. The recipes include only low-calorie ingredients - specifically for weight loss.
- Chicken in kefir
Cut 100 grams of selected, fresh chicken fillet, mix with salt, pepper, chopped herbs. Add 50 ml of low-fat kefir, 50 ml of filtered cold water. Place in the refrigerator for 3 hours. Place in a hot frying pan and simmer for 10 minutes on each side.
- Fried eggs
Break 5 eggs into a plastic container. Beat. Microwave for 2 minutes. It turns out healthy and incredibly tasty scrambled eggs. If you want to diversify your weight loss menu, you can add chopped chicken breast and herbs.
- Baked fish
Pour lemon juice over the salmon fillet, sprinkle with dried herbs and spices, and bake in the oven on foil until cooked.
Snacks
Salads made from protein products are indispensable for any weight loss system. They are nutritious, healthy, and contribute to menu diversity. They allow you to whip up dinner without putting on extra pounds.
- Protein salad
Boil 3 soft-boiled eggs, chop chicken breast (150 g), chop 50 g of squid. Mix everything thoroughly.
- Asparagus salad with chicken
Boil 3-4 cauliflower inflorescences in one container with 100 g of chopped asparagus and 300 g of chicken breast. Grind 2 medium-sized fresh cucumbers and 60 grams of celery root. Mix everything thoroughly. Add 2 tablespoons of canned green peas. Add chopped boiled and already cooled products. Season with 4 tablespoons 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 rules, concessions, so that the diet does not seem completely debilitating.
But fats and carbohydrates in their pure form are strictly prohibited. So there shouldn’t be anything floury, sweet or fried in this diet.
Tips for use
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 amount.
- Meat protein products are best consumed boiled. To diversify the diet, stewing, baking and steaming are allowed.
- 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 organs. Therefore, you definitely need to eat greens, fruits and vegetables, dairy products, cereals, and whole grain bread.
- Many people ask what protein foods can be eaten at night: an hour before bedtime, you are allowed to drink a glass of low-fat kefir or natural yogurt. Everything else is prohibited.
- Sweet dairy products (yogurt, curds with fillings), mayonnaise, sauces and other protein substitutes are harmful to health and do not contribute to weight loss.
- In one meal, the body can absorb only 30 grams of protein, no matter how many eggs, for example, you eat. The daily norm for men is about 2 grams of protein per 1 kilogram of weight, for women - only 1 gram.
- To improve the absorption of proteins by the body, you can introduce the principles of fractional nutrition into practice. According to them, food is taken up to 6 times a day in small portions.
- Dinner must be no later than 19.00.
- If you go in for sports while losing weight on protein products, you will not only reduce your waist size, but will make your butt firmer and your chest firmer, since protein is an excellent building material for muscle tissue with sufficient physical activity.
As for specifically each protein product that can promote 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 products you need for quick, and most importantly, healthy weight loss.
It is also important to remember that such diets are still a serious shock to the body. Therefore, firstly, they should last two or four weeks, but no more. Secondly, it is recommended to use such a figure correction system no more than once every six months, and even less often in case of health problems.
The role of protein foods in weight loss
When protein is called a building material for body cells, what is often overlooked is that this substance is an indispensable participant in metabolism. With its participation, catabolism (the breakdown of various complex substances into simpler and easier to digest) and anabolism (the creation of new compounds from several others) are impossible. Taken together, this allows you to maintain all body functions at the required level, provide the body with the necessary level of energy, heat exchange, etc. But during weight loss, something else is much more important: active and high-quality metabolism is the key to active breakdown and utilization of fat cells that form subcutaneous reserves. In addition, protein requires quite a lot of energy to be broken down into its constituent amino acids, which also adds to the effectiveness of weight loss.
Fun Fact: The NSCA Sports Nutrition Guide recommends an intake of 1.3-2 g/kg body weight per day for gaining lean muscle mass.
