What foods contain protein is a pressing question when getting rid of extra pounds and when gaining muscle mass. Eating the right protein foods will help give your figure the necessary slimness and athletic body shape.

The human body constantly needs to restore muscle tissue and internal organs, whose cells age, are injured by foreign microorganisms or as a result of force physical activity, impacts, falls, and therefore need to be replaced.

A major role in this is played by proteins and the amino acids they contain: cystine, cysteine ​​and methionine, which are involved in the synthesis of collagen, a microelement that supports healthy skin, nails and hair.

Proteins also have an effect on hormonal levels, normalizing insulin levels and preventing metabolic disorders, excess weight, diabetes and early aging.

Pay attention! Protein is quite often confused with protein, considering them synonymous; but in fact this is not entirely true: its meaning refers to one of the types of protein, and not the protein itself.

In general, there are two types of protein: simple and complex. Complex proteins form the following solid structures in epithelial (external), bone and connective tissues, ensuring their density, elasticity and low damage:

• collagen– protein of skin, bones, cartilage, joints (foods containing it: turkey, beef, gelatin; salmon, chum salmon, pink salmon, fish oil, salmon; seafood: kelp and other algae);
• keratin– makes up the horny covering – nails, hair (formed by combining lean meat with sour fruits (for example, lemon); found in milk, fish);
• elastin– provides elasticity to the walls of blood vessels and tendons (unlike collagen, it is present mainly in dairy and seafood products, in plant foods: buckwheat, oat and millet porridge, apricots, carrots, pumpkin, avocado, cabbage, sea buckthorn, gooseberries, currants, walnuts and almonds, grape seeds).

Before you find out what foods contain protein, you should know that this substance is presented in two forms: complex proteins (collagen, keratin, elastin) and simple proteins (gluten)

A simple plant protein is gluten. Wheat products are rich in it; gluten is the basis of their gluten. This protein is characterized not only positive influence on the body, quite often it becomes the cause of allergies in adults and children.

What foods contain protein?

IN balanced diet it is necessary to obtain proteins from all types of foods rich in them with a high percentage of digestibility, namely:

• meat: all dietary meats (90%), eggs (97 - 100%);
• fish (90%);
• dairy (95 – 100%);
• vegetable: legumes and cereals (70 - 80%).

Important to know! In a separate diet, foods that contain protein in large quantities, should be used separately from each other, because different types proteins require simultaneous production digestive glands various enzymes.

Not all proteins are digested at the same rate, and some may linger in the digestive system, causing fermentation and indigestion.

Animal products as the main source of protein

According to the results of studies conducted by nutritionists, a person needs to eat from 100 to 200 g of meat, 100–400 g of cottage cheese and 2–3 eggs per day to cover the daily protein requirement. Also, according to WHO recommendations, you need to eat at least 200–300 g of freshly prepared fish per week - then the body will not feel a lack of amino acids that it cannot synthesize.

Which animal products contain protein (from 15 to 30 or more g of protein per 100 g):

100 g of soy meat - 35 g of protein

• Soy meat (35 g).
• Hard cheeses (24–30 g).
• Tuna (20 – 25 g).
• Rabbit meat (21 g).
• Beef (20 g).
• Low-fat cottage cheese (15–18 g).

From 9 to 15 g of protein per 100 g:

• Fat cottage cheese (14 g).
• Eggs (12.7 g).

Doctors' recommendations on What to do and how to treat noise in the ears and head. The main causes of noise in the head.

Nuts and seeds that contain protein

Nuts and seeds include a complex useful substances: potassium iodide, magnesium, zinc, copper, iron, potassium, essential poly- and monounsaturated fats, as well as omega fats, necessary for strengthening the immune system, metabolism, good memory and improving mental abilities.

Interesting fact! The properties of walnut fruits were noticed by the ancient Assyrians: they were forbidden to give them as food to slaves, so that they would not develop extraordinary mental abilities.

No less valuable nuts and seeds are included in the diet of vegetarians; some types of nuts contain 2 times more proteins than meat:

Cotton seeds are also quite rich in proteins

• cotton seeds – 34.5 g;
• rapeseed – 30.8 g;
• large-fruited pumpkin seeds – 30 g;
• plum pits – 28.5 g;
• dried watermelon seeds – 28.3 g;
• peanuts – 26.3 g;
• mustard seeds – 25.8;
• cashews – 25.7 g;
• apricot kernel – 25 g;

pumpkin seeds contain 24.5 g protein

• pumpkin seeds – 24.5 g;
• black walnut, dried – 24 g;
• almonds – 21 g;
• hemp seeds, sunflower – 20 g;
• caraway seeds – 17.8 g;
• hazelnuts – 16.1 g;
• walnut – 15.2 g;
• pine nuts – 11.6 g.

Cereals and legumes that are high in protein

Plant foods, such as various cereals and legumes, contain large amounts of protein. What these products are are discussed below:

IN legumes proteins are present in fairly large quantities

• mung bean – 23.5 g;
• black beans – 8.9 g;
• red beans – 8.4 g.
• lentils – 7.8 g;
• white beans – 7 g;
• beans, peas – 6 g.

The leading cereals are:

Protein-containing cereals include primarily spelled, buckwheat and oatmeal

• spelled – 14.7 g;
• buckwheat – 12.6 g;
• oatmeal – 12.3 g;
• millet – 11.5 g;
• barley – 10 g;
• rye grain – 9.9 g.

What vegetables contain protein?

Among vegetable crops, there are many that contain large quantities of protein. Among the vegetables, the following leaders can be distinguished:

Among vegetables, the champion in protein content is garlic.

• garlic – 6.5 g;
• Brussels sprouts – 4.8 g;
• broccoli – 3 g;
• cauliflower – 2.5 g;
• kohlrabi – 2.8 g;
• Jerusalem artichoke – 2.1 g;

Potatoes contain 2 g of protein

• potatoes, sweet potatoes – 2 g;
• white cabbage – 1.8 g;
• turnips, zucchini, beets, burdock root - 1.5 g;
• onion – 1.4 g;
• sweet pepper – 1.3 g.

Other Protein-Rich Foods

Many other foods are rich in protein. Don’t forget about greens, dried and fresh fruits, berries:

Among dried fruits, dried apricots are richest in protein

• dried apricots – 5.2 g;
• fern – 4.6 g;
• parsley – 3.7 g;
• basil – 3.2 g;
• figs – 3.1 g;
• spinach – 2.9 g;
• dill, dates – 2.5 g;
• bananas – 1.5 g;
• lettuce leaves – 1.2 g;
• black currant, kiwi – 1 g.

Don't miss useful advice from doctors: How to quickly cure jams in the corners of the lips. Effective ways and means.

Top 10 foods with the highest protein content

For athletes and those on a protein diet for weight loss, it is always important to know which products contain the required amount of the substance in question for daily diet. Below is a table with a list of top leaders.

Product name	Protein content (g)	Benefits for the body
Gelatin	87,2	Contains nicotinic acid, elastin and collagen, keratin, calcium, iron
Soy meat	52	Rich in phosphorus, magnesium, iron, calcium, folic acid
Sunflower flour	48,1	Contains large amounts of vitamins (A, B, C), zinc, potassium, iron, magnesium and selenium
Low-fat milk powder	33,2	In addition to protein, it contains cobalt, iodine, phosphorus, calcium, silicon, almost all groups of vitamins
Parmesan cheese	33	Rich in calcium, selenium, iron, zinc, potassium and vitamin complex (groups B, A, C, D, E, K,)
Chicken breast	29,8	Contains a large amount of minerals: potassium, magnesium, iron, zinc, etc. Vitamin PP, thiamine
White tuna (albacore)	27	Contains phosphorus and chromium, rich in potassium, sulfur, retinol, zinc, cobalt
Mung beans	23,5	Rich in iodine, iron, potassium and calcium, contains a large amount of vitamins (groups B, A, PP, E, H)
Chum salmon	22	Contains fluorine, iodine, manganese, iron, silicon and zinc. All groups of vitamins
Rabbit meat	21	Contains ascorbic and folic acid, B vitamins, iron, iodine, zinc and calcium

Important to know! Excess protein can lead to kidney disease, liver disease, joint pain, gastrointestinal disorders, such as flatulence, constipation, microflora disturbance due to fermentation in the intestines caused by residual proteins not absorbed by the body.

A lack of proteins can provoke muscle atrophy, premature skin aging, rashes, swelling, decreased resistance to infections, osteochondrosis, rickets, and dystrophy.

Protein is a useful element for the body; to avoid a deficiency of this component, it is necessary to consume foods rich in it. However, you should not get carried away only with protein products, since their excess leads to negative consequences for the body.

Watch an interesting and useful video about what foods contain protein:

We bring to your attention the TOP 5 foods high in protein:

When we say “protein”, a picture of a mountain of muscles appears in our head. Protein foods help build muscle, but they are also essential for healthy hair, nails, bones and even internal organs. How do you know if you're eating enough protein-rich foods? Which ones are the healthiest and tastiest?

These are the questions that we will discuss in our article.

In short, protein is a macronutrient essential for building muscle mass and maintaining the health of all systems and organs in our body. Chemically, it consists of amino acids and when broken down in the body, it passes into muscle tissue and promotes metabolism, which in turn improves immunity.

Top 48 High Protein Foods

• Eggs and dairy products;
• Meat;
• Seafood;
• Seeds and nuts;
• Cereals and legumes;
• Fruits and vegetables.

Check out our list to include these foods in your diet!

Protein-rich eggs and dairy products

Let's look at the best high protein dairy products.

1. Peanut butter

• Serving Size: 258 grams
• Protein - 65 grams
• Daily intake per serving – 129%

Two spoons of peanut butter per day will provide the body with 8 grams of protein. Peanut butter can be spread on bread, added to protein shakes and smoothies. This is a completely plant-based product that contains large amounts of protein. Regular consumption of peanut butter has been found to reduce the likelihood of developing type 2 diabetes.

How to include it in your diet?

Haven't you heard that most fruits taste better with peanut butter? Add peanut butter to a bowl of fruit you eat in the evening. If you don't have one yet useful habit, will not prevent her from getting one.

2. Swiss cheese

• Serving – 132 grams
• Protein – 36 grams
• Daily intake per serving – 71%

Swiss cheese also contains micronutrients that are beneficial for vision, bones and the immune system. This variety is low in potassium, which is important for those with kidney problems.

How to introduce it into the diet?

Cheese can be added to soup or put on a sandwich.

3. Cottage cheese

• Serving – 226 grams
• Protein – 28 grams
• Daily intake per serving – 56%

A half cup of cottage cheese contains 13 grams of protein. This is great inexpensive product, which contains a lot of protein. In addition to protein, cottage cheese is rich in calcium, which is very good for bones. You can combine cottage cheese with vegetables or fruits to make a delicious snack. Other fermented milk products also contain a lot of protein. It is better to choose those that contain less fat. Cottage cheese is no less satisfying food than eggs. It is perfect for people whose goal is weight loss.

How to introduce it into the diet?

Cottage cheese can be consumed as an independent dish, added to fruit or vegetable salads, spread on a sandwich.

4. Egg whites

• Serving – 243 grams
• Protein – 26 grams
• Daily intake per serving – 53%

Eggs are healthy foods high in protein. Egg whites are especially rich in protein. They have no cholesterol and very little fat. Egg whites are a great healthy and hearty breakfast. One cup of protein contains 26 grams of protein. Such food will provide the body with essential amino acids and energy. It is recommended for an adult to eat one egg per day. According to research, eating egg whites increases muscle strength, especially in women.

How to introduce it into the diet?

Egg whites can be added to salad.

5. Tofu cheese

• Serving – 126 grams
• Protein – 20 grams
• Daily intake per serving – 40%

Tofu is an excellent meat substitute and is often used in Indian dishes. In addition to protein, tofu is rich in magnesium, iron and other microelements. Like other soy products, tofu contains good cholesterol and reduces bad cholesterol, which has a very beneficial effect on heart function.

How to introduce it into the diet?

The peculiarity of tofu is that it takes on the taste of the products it is cooked with. So, you can substitute tofu for beef or chicken in your stir fry.

6. Greek yogurt

• Portion – 150 grams
• Protein – 11 grams
• Daily intake per serving – 22%

In addition to protein, Greek yogurt contains calcium and vitamin B12. Our body cannot produce calcium on its own and we need to get it from food. Calcium is necessary for bones, and vitamin B12 is an important element for the formation of red blood cells and normal functioning brain According to research, Greek yogurt has a good effect on intestinal microflora.

How to introduce it into the diet?

Simply eat Greek yogurt after your main meal.

• Serving – 243 grams
• Protein – 8 grams
• Daily intake per serving – 16%

Soy milk is another good option for vegetarians and can provide adequate amounts of protein. Research shows that drinking soy milk may reduce the risk of osteoporosis.

How to introduce it into the diet?

Add soy milk to your breakfast cereal.

High protein meat

These meat products contain the most protein.

8. Minced beef or chop

• Serving – 214 grams
• Protein – 49 grams
• Daily intake per serving – 99%

Chop is especially rich in amino acids. These substances help prevent various diseases musculoskeletal system. Simply put, they take part in the construction of muscle tissue. Amino acids may reduce blood pressure and strengthen connective tissue.

One beef patty (85 grams) contains 23 grams of protein, which is 45% of the daily value.

How to introduce it into the diet?

Add beef steak to salad. You can also make beef soup.

9. Pork chops

• Serving – 145 grams (one chop)
• Protein – 39 grams
• Daily value per serving – 77%

Pork chops are an excellent source of zinc. This mineral is essential for many chemical reactions in our body. A lack of zinc can lead to night blindness and a weakened immune system.

How to introduce it into the diet?

You can serve the chops with salad or boiled vegetables. Or season with mushroom sauce and eat with brown rice.

10. Turkey breasts

• Serving – 111 grams
• Protein – 27 grams
• Daily value per serving – 55%

In addition to being one of the best high-protein foods, turkey meat gives you a long-lasting feeling of fullness. Turkey breast has less fat and calories than other types of meat. It contains selenium, which can prevent certain types of cancer.

How to introduce it into the diet?

Avoid chemically processed meats. Choose a fresh, natural, dietary product. Turkey breasts, like chicken breasts, can be cooked for dinner.

11. Chicken breast

• Serving – 71 grams
• Protein – 16 grams
• Daily value per serving – 33%

Eat poultry very useful at any age and in any state of health. This is especially useful for people with an increased need for calories and proteins.

How to introduce it into the diet?

Mentally divide your plate into four equal parts: one for vegetables, one for fruits, one for whole grains, and four for chicken breast. A healthy dinner should consist of these proportions.

Seafood is a protein-rich food

Protein-rich foods that fall under the seafood category.

• Serving – 204 grams
• Protein – 42 grams
• Daily value per serving – 85%

Such fatty varieties Fish like halibut contain omega-3 fatty acids, which reduce the risk of heart disease and lower cholesterol levels. Halibut is low in saturated fat, which is harmful to the body.

How to introduce it into the diet?

Bake or grill fish. You can add seasonings that contain a minimum of salt or fat: lemon, dried herbs and hot spices.

13. Sardines

• Serving – 149 grams (canned or dried fish)
• Protein – 37 grams
• Daily value per serving – 73%

Omega-3 fatty acids in sardines suppress inflammatory processes and reduce the risk of cardiovascular diseases. Fish is also rich in selenium, which prevents oxidative processes in the body, and vitamin B12, which is beneficial for the nervous system and brain activity. Sardines also contain vitamin D, which is essential for healthy bones.

How to introduce it into the diet?

Just chop the sardines into a salad.

14. Pacific cod

• Serving – 116 grams
• Protein – 21 grams
• Daily value per serving – 42%

The advantage of cod is that in addition to its high protein content, this fish contains very little fat. But it contains a large percentage of healthy mono- and polyunsaturated fats. Vitamin D promotes skeletal health, and B12 regulates the functioning of nerve cells.

How to introduce it into the diet?

Cook the cod with fresh green beans and serve with a flavorful sauce.

• Serving – 85 grams
• Protein – 17 grams
• Daily value per serving – 35%

In addition to protein, anchovies are rich in magnesium, calcium and phosphorus - microelements essential for bones. Calcium is also important for cardiovascular system. It tones blood vessels, and magnesium is responsible for their relaxation. These substances support heart function and normal blood pressure.

How to introduce it into the diet?

Anchovies are usually sold canned. Although this option is not inferior, canned foods contain excess sodium, which can be harmful. Hence, it is better to choose fresh anchovies. Stewed or grilled anchovies can be added to pasta or tomato sauce.

16. Octopus

• Serving – 85 grams
• Protein – 13 grams
• Daily value per serving – 25%

Like all seafood, octopus is low in calories. But it contains quite a lot of cholesterol. So you should not overuse this dish. Octopus is rich in iron, a mineral essential for the distribution of oxygen in the body and the growth of new cells. Selenium, also found in octopus meat, acts as an antioxidant and neutralizes free radicals.

In addition, meat contains vitamin B12, which promotes brain function.

How to introduce it into the diet?

Before cooking the octopus, you need to thoroughly remove the film from it. You can stew octopus along with other seafood. Add bay leaf with onions, salt and pepper. Sprinkle the dish before serving lemon juice.

17. Yellow tuna

• Serving – 28 grams
• Protein – 7 grams
• Daily value per serving – 13%

Tuna is rich in vitamin E, which has a beneficial effect on the nervous system and circulatory system. This fish is a source of low-calorie and low-cholesterol proteins. One serving of tuna (154 grams) contains about 39 grams of protein. This represents 79% of the daily requirement.

How to introduce it into the diet?

Grill the fish using a ribbed pan. It's very tasty.

18. Alaska Salmon

• Serving – 28 grams
• Protein – 6 grams
• Daily value per serving – 12%

Salmon is a nutrient-dense food. Omega-3 acids help general health. They relieve inflammation and joint pain and have a beneficial effect on the nervous and cardiovascular systems. Fatty acids also have a good effect on skin condition.

According to a report from the Washington State Department of Health, salmon meat normalizes heart rhythms and prevents stroke.

How to introduce it into the diet?

Add smoked salmon pieces to pasta along with cream sauce.

• Serving – 28 grams
• Protein – 6 grams
• Daily value per serving – 11%

In addition to the fact that tilapia is rich in proteins, it also contains Omega-3 fatty acids, the benefits of which we have already discussed. It is a good source of calcium, which is responsible for strong teeth and healthy bones. In combination with potassium, calcium also strengthens the nervous system.

How to introduce it into the diet?

Tilapia can be prepared any way you like. This meat contains extremely few carbohydrates. Add pieces of meat to a salad or season the finished fillet with your favorite sauce.

High Protein Seeds and Nuts

Let's look at which protein-rich foods are in this category and which ones you can include in your diet.

20. Pistachios

• Serving – 123 grams
• Protein – 25 grams
• Daily value per serving – 51%

Pistachio nuts are rich in fiber, which is good for digestion. Plant fibers make you feel full, which means you won't overeat. Pistachios contain folate, which is very beneficial for pregnant women.

High in nutritional value, pistachios are also rich in antioxidants, making them very healthy.

How to introduce it into the diet?

Sprinkle nuts on your yogurt or salad.

21. Quinoa seeds

• Portion – 170 grams
• Protein – 24 grams
• Daily value per serving – 48%

These seeds contain plant compounds such as quercetin and kaempferol, known for their anti-inflammatory and anti-cancer properties.

How to introduce it into the diet?

Boil the raw seeds in salted water and eat as a snack.

22. Almonds

• Serving – 95 grams
• Protein – 20 grams
• Daily value per serving – 40%

It is a proven fact that almonds reduce the risk of cancer and heart disease, and also lower cholesterol levels. In addition, these nuts reduce the risk of developing diabetes.

How to introduce it into the diet?

You can add almonds to salads and other dishes to improve the taste. Almonds are also added to smoothies and cocktails.

23. Walnuts

• Serving – 117 grams
• Protein – 18 grams
• Daily value per serving – 36%

Regular consumption of walnuts will help prevent the formation of kidney stones. Walnuts are rich in copper, which strengthens bones, and magnesium, which prevents the development of epilepsy.

How to introduce it into the diet?

Decorate walnuts yoghurts and salads.

• Serving – 64 grams
• Protein – 12 grams
• Daily value per serving – 24%

The seeds are also very rich in zinc, which strengthens the immune system. Zinc is good for prostate gland and prevents the development of cancer in this area. Pumpkin seeds regulate insulin production, which prevents the development of diabetes.

How to introduce it into the diet?

Pumpkin seeds can be eaten as an independent dish or sprinkled on salads.

25. Pecan

• Serving – 109 grams
• Protein – 10 grams
• Daily value per serving – 20%

Pecans contain healthy fats that help maintain a healthy weight. These nuts are rich in antioxidants, making them very helpful in fighting free radicals.

Pecans stimulate hair growth, improve digestion and reduce the risk of stroke.

How to introduce it into the diet?

Baked pecans are perfect for an evening snack.

26. Hemp seeds

• Serving – 28 grams
• Protein – 9 grams
• Daily value per serving – 18%

Hemp seeds are another good option for allergy sufferers who prefer soy products. The seeds contain many essential amino acids needed to maintain muscle mass. Dairy products based on hemp plants and seeds are rich in fatty acids, essential for the functioning of the immune system.

How to introduce it into the diet?

A handful of seeds can be fried with the shell or eaten raw. This snack will be very satisfying and nutritious.

27. Cashew

• Serving – 28 grams
• Protein – 5 grams
• Daily value per serving – 10%

Copper and iron contained in cashews promote hematopoiesis. Nuts contain a lot of magnesium. Eating cashews has been proven to improve vision.

How to introduce it into the diet?

Add a handful of nuts to your favorite smoothie. The result is a healthy and tasty treat.

• Serving – 28 grams
• Protein – 4 grams
• Daily value per serving – 9%

The seeds are rich in fiber and Omega-3. These are excellent energy providers. Although relatively low in calories, they are very high in nutrients.

Chia seeds improve some blood parameters that signal the risk of heart disease and the development of type 2 diabetes.

How to introduce it into the diet?

The best way to consume chia is to add a handful to a shake or smoothie.

High Protein Grains and Legumes

Here are the main protein products in this category:

• Serving – 186 grams
• Protein – 68 grams
• Daily value per serving – 136%

Soybeans are most often recommended. Of all plant products, they hold the record for protein content. In addition, this is the only product of non-animal origin that contains all the amino acids necessary for humans. Soy contains Omega-3 fatty acids that prevent cardiovascular diseases and some forms of cancer. And fiber promotes digestion.

Soybeans are very rich in iron and calcium, which are essential for our health.

How to introduce it into the diet?

Soy milk can often be found on store shelves. Soy cream is added, like regular cream, to tea or coffee. In a recipe for making buns or muffins, you can replace regular dairy products with soy products.

30. Dal (lentils)

• Serving – 129 grams
• Protein – 50 grams
• Daily value per serving – 99%

Lentils are rich in folic acid, fiber and calcium, which has a very beneficial effect on heart function. Folic acid is essential during pregnancy. It has been shown to reduce the risk of miscarriage by 50% and also reduces the risk birth defects fetus Eating lentils helps combat fatigue as they contain a lot of iron.

How to introduce it into the diet?

Lentils can be added to many soups and add fiber and nutrients to the dish.

31. Rajma (red beans)

• Serving – 184 grams
• Protein – 41 grams
• Daily value per serving – 83%

Beans are rich in vitamin B1, which improves memory and prevents Alzheimer's disease. Red beans also contain molybdenum, which cleanses our body of toxins.

How to introduce it into the diet?

Soups and various salads are prepared with red beans.

• Serving – 115 grams
• Protein – 27 grams
• Daily value per serving – 53%

Wheat germ contains a lot of vitamin E, which is necessary to fight free radicals. Wheat germ is also rich in zinc, magnesium, potassium and thiamine.

How to introduce it into the diet?

Adding a handful to yogurt or smoothie will be enough.

• Serving – 156 grams
• Protein – 26 grams
• Daily value per serving – 53%

In addition to protein, oats are rich in soluble fiber, the consumption of which can prevent ischemic disease hearts. Fiber also improves peristalsis and prevents colorectal cancer.

How to introduce it into the diet?

You can add a spoonful of cereal to your smoothie. Or better yet, mix cereal, yogurt, grated apple and a pinch of cinnamon and leave it in the refrigerator overnight. The next morning you will receive a super nutritious breakfast!

34. Barley

• Serving – 184 grams
• Protein – 23 grams
• Daily value per serving – 46%

Barley is rich in fiber, which means it promotes digestion and loss of excess weight. In addition, this cereal lowers blood sugar and cholesterol levels, and also protects us from cancer.

How to introduce it into the diet?

Buy whole grain bread that contains barley. Cook barley porridge or use the cereal for various fillings.

35. Chana (chickpeas)

• Serving – 154 grams
• Protein content – ​​15 grams
• Daily value per serving – 29%

Chickpeas are complex carbohydrates that are digested slowly and provide the body with energy for a long time. This allows you to control your blood sugar levels. Rich in protein and fiber, chickpeas keep you full for a long time. This prevents overeating, which means it promotes weight loss. Fiber helps the digestion process.

How to introduce it into the diet?

Chickpeas are usually added to salads.

36. Buckwheat noodles (soba)

• Serving – 57 grams
• Protein – 8 grams
• Daily value per serving – 16%

Brown Japanese noodles are very rich in manganese, which promotes glucose metabolism and improves the functioning of the nervous system. This, in turn, promotes wound healing. Noodles are also rich in thiamine, a deficiency of which can cause muscle weakness and absent-mindedness.

How to introduce it into the diet?

Add spinach, mushrooms and carrots to a serving of noodles. The result is a very nutritious dish.

37. Green peas

• Serving – 134 grams
• Protein – 7 grams
• Daily value per serving – 14%

Green peas are rich in micronutrients such as iron, copper, zinc, calcium, manganese and vitamin K. The whole cocktail prevents brain damage that can lead to Alzheimer's disease.

The fiber in peas also greatly helps our digestion.

How to introduce it into the diet?

Just add raw peas to your salad.

• Serving – 88 grams
• Protein – 3 grams
• Daily value per serving – 6%

Brussels sprouts are a storehouse of vitamins, minerals, fiber and proteins. This plant also contains many organic compounds that have powerful anti-cancer properties.

How to introduce it into the diet?

Chop the sprouts into thin strips and add to the salad.

High protein fruits and vegetables

Below is a list of the most protein-rich fruits and vegetables.

• Serving – 91 grams
• Protein – 3 grams
• Daily value per serving – 5%

Broccoli is positioned as one of the best products to fight cancer due to its richness in special phytochemicals. This vegetable is also rich in fiber (especially soluble fiber), which helps regulate glucose and cholesterol levels. Therefore, consuming broccoli reduces the likelihood of developing diabetes and heart disease.

In addition, broccoli contains vitamin K, which affects the absorption of calcium, and therefore maintains the health of the skeletal system.

How to introduce it into the diet?

Eat half a cup of broccoli in any form. Broccoli is good in fresh salads.

• Serving – 134 grams
• Protein – 3 grams
• Daily value per serving – 6%

Among other things, asparagus is a natural aphrodisiac. Folic acid and vitamin B6 can increase sexual desire.

How to introduce it into the diet?

The advantage of asparagus is that it does not require spices. It has its own unique aroma. The easiest ways to eat asparagus are to steam it or serve it raw with yogurt sauce.

41. Sweet corn

• Serving – 154 grams
• Protein – 5 grams
• Daily value per serving – 10%

Corn has very low fat content. It is rich in potassium and vitamin A. Potassium is usually lost through sweat, so it is very important to replenish this mineral in a timely manner. It keeps the heart muscle and bones healthy. Vitamin A works as an antioxidant.

Corn is also high in fiber, the features of which we have already discussed.

How to introduce it into the diet?

Sweet corn is often added to many soups. And also in salads and casseroles.

• Portion – 100 grams
• Protein – 2 grams
• Daily value per serving – 4%

Another variety of cabbage that is rich in choline. This compound improves memory, sleep and enhances learning ability. It also promotes muscle activity. Choline takes part in the transmission of nerve impulses and is able to absorb excess fats.

Vitamin K contained in vegetables helps strengthen bones. Cauliflower contains a high percentage of fiber and water, which prevents constipation and reduces the risk of colon cancer.

How to introduce it into the diet?

The original way to cook cauliflower is to mash it like potatoes. Add garlic and cheese there. This dish will not leave anyone indifferent!

43. Dried apricots (apricots)

• Portion – 155 grams
• Protein – 2 grams
• Daily value per serving – 4%

In addition to potassium and fiber, dried apricots contain non-heme iron (a type of iron found in plant foods). High iron content in the diet prevents anemia. Non-heme iron is not as easily absorbed as regular iron. For this reason, dried apricots are best consumed together with foods containing vitamin C, which specifically promotes this process.

How to introduce it into the diet?

Cut the dried apricots into small pieces and add to the salad.

• Portion – 145 grams
• Protein – 5 grams
• Daily value per serving – 3%

Tangerines are loaded with flavonoids, compounds with anti-cancer properties. They neutralize free radicals that cause disease. Flavonoids are also beneficial for the cardiovascular system.

Folate promotes the formation of new healthy cells. And potassium helps fight osteoporosis.

How to introduce it into the diet?

You can use tangerines as healthy snack. Fruits divided into slices are also added to salads.

45. Coconut

• Portion – 80 grams
• Protein – 3 grams
• Daily value per serving – 5 grams

Both coconut milk and pulp are very nutritious. Coconut milk is very healthy. It is especially recommended to drink it in the summer season.

Raw coconut contains medium chain triglycerides, which can help you shed extra pounds. One serving of coconut meat contains several beneficial minerals. Some of them help strengthen the immune system.

How to introduce it into the diet?

Don't throw away the shells after drinking the milk. Coconut pulp is no less healthy and also rich in proteins. Plus it is very tasty. You can eat it on its own or add it to salads. Coconut milk is also rich in protein and healthy fats.

• Portion – 225 grams
• Protein – 2 grams
• Daily value per serving – 5%

High amounts of fiber help prevent cardiovascular diseases and diabetes. Bananas contain amino acids. These fruits can be used as cosmetic masks for dry facial skin.

How to introduce it into the diet?

Bananas are a great addition to porridge for breakfast. These fruits make very tasty cocktails and smoothies.

• Portion – 150 grams
• Protein – 3 grams
• Daily value per serving – 6%

Avocados are rich in folate, an essential element during pregnancy. It reduces the risk of miscarriage and premature birth. Eating avocados also prevents the buildup of homocysteine, a substance that can contribute to depression by interfering with the circulation and delivery of nutrients to the brain.

Regular consumption of these fruits improves the functioning of the heart muscle.

How to introduce it into the diet?

You can replace regular butter with avocado pulp when making a sandwich. If you are making chicken or egg salad, replace the mayonnaise with avocado.

• Serving – 165 grams
• Protein – 4 grams
• Daily value per serving – 8%

The fiber-rich fruit improves digestion. Guava fruit contains vitamin C, which strengthens the immune system and gives healthy skin.

How to introduce it into the diet?

Eat whole fruits and make fruit juice. Guava pieces make a great addition to the salad.

We looked at natural products containing protein that will be accessible to everyone. But one fruit or one vegetable will not be able to provide the body with the required amount of protein, given that modern agriculture does not always preserve all the beneficial properties of crops. You need to stick to variety. But is this always possible?

Let's look at the alternatives that may exist.

Whey Protein Supplements

Milk contains two types of protein: casein and whey. When a coagulant is added to milk, it separates into whey and curd mass. The resulting whey is a soluble milk protein which is used for cooking food additives.

Whey is often used as a dietary supplement when it is necessary to increase your daily protein intake. This type of supplement is absorbed faster than others and can increase natural protein synthesis in the body.

Whey also contains high amounts of L-cysteine, an amino acid that is usually deficient with age or develops with diabetes.

Although this dietary supplement is harmless to the liver and kidneys, it can aggravate existing health problems. So taking whey supplements is contraindicated for people with diseases of these organs. Before taking, be sure to consult your doctor.

And now the most important question:

Is your body getting enough protein?

If the answer is no, expect bad news. Below are the signs of protein deficiency. You don't have enough proteins if:

• You often feel anxious and depressed. Protein contains amino acids, which are the building blocks for neurotransmitters (which control our mood).
• You cannot exercise or play sports for a long time. Protein is essential for maintaining strength during workouts.
• You have trouble sleeping. Protein is involved in the production of serotonin, low levels of which can cause insomnia.
• Your cholesterol levels are high despite eating a healthy diet. Cholesterol levels also increase due to hormonal imbalance, which can be corrected by sufficient protein intake.
• You cannot concentrate or maintain attention for long. A lack of protein means a lack of amino acids, and therefore a lack of neurotransmitters, which are responsible for the ability to concentrate.
• Your periods are irregular. This may be a consequence of polycystic ovary syndrome. This condition is partly due to protein deficiency.
• The resulting wounds heal slowly. As we know, protein is a building material for our body. Its deficiency can delay the healing process.
• You often feel tired. Metabolism depends on a sufficient supply of amino acids.

If you have discovered at least one of these symptoms, this is a reason to think about it. How much protein should we consume? Below is a table that will help us calculate this.

Pregnant and breastfeeding women need to consume 71 grams of protein per day. These are averages. Actual protein needs may vary from person to person and vary from person to person.

Simply put, we need between 0.8 and 1.3 grams of protein per kilogram of body weight per day.

How to increase your protein intake?

It's not difficult. By making changes to your diet and lifestyle, you can increase your intake of protein foods. Here are some examples:

• Replace your morning cereal with eggs. Most breakfast foods, including cereals, are low in protein. And 3 eggs will provide you with 19 grams of high-quality protein.
• Introduce Greek yogurt into your diet. This is food rich in protein. One serving of Greek yogurt contains 20 grams of protein, which is twice as much as regular yogurt.
• Protein foods should be eaten at the beginning of the meal. This is because they trigger the production of an intestinal enzyme that makes us feel full. This approach will prevent you from overeating.
• Add almonds to your dishes. In addition to magnesium and vitamin E, it is a very good source of protein. In addition, the food will only become tastier.
• Do protein shakes for breakfast. Adding protein powder will solve the problem. Although smoothies contain a lot of fruit, they may not contain enough protein. Add one scoop of protein powder to a smoothie and drink it for breakfast.
• Eat protein foods with every meal. Add high-protein foods from the list above to every meal.
• Peanut butter goes well with fruit. But fruits don't always contain enough protein. Together with peanut butter, you will gain the required amount of your daily dose of protein.

We discussed which foods contain a lot of protein, daily norms its use and options for increasing the amount of protein in your diet. Now let's reveal some secrets of nutrition experts.

10 Experts Reveal the Secrets of the Best Protein Products

To help our readers gain more information about high-protein foods, we invited a number of experts. The best specialists in the field of nutrition and nutritionists will give useful advice on protein foods.

1. Natalie Gill

• Whey protein. You can mix it with water or almond milk. You can drink a tatka cocktail before and after training. To replace one meal, the whey is mixed with fruit and peanut butter. Whey protein is easily digestible, great for taking during exercise and suppresses your appetite.
• Greek yogurt. Greek yogurt is my favorite! While high in protein, it contains less sugar than regular yoghurts. The thick texture makes it very tasty. I like to mix this yogurt with different berries and sprinkle with crushed almonds.
• Turkey meat. Completely organic and nitrate free. Bacon pieces have a rich taste, aroma and excellent crunch. The meat can be chopped and added to a salad to make the dish filling. Another interesting way The best way to eat turkey bacon is to wrap it around fried shrimp.

Natalie Jill: NatalieJillFitness.com

2. Cynthia Paskella

• Hemp. Hemp is considered one of the most ideal food plants. The protein found in hemp, along with the fiber, is absorbed slowly, so you won't get sharp jump blood sugar The feeling of fullness will last for a long time. Hemp protein is considered a complete protein that contains all nine essential amino acids for our body.
• Quinoa. Like hemp, it contains complete protein. Just a cup of boiled seeds contains 8 grams of protein! Quinoa contains more protein than rice, millet and wheat.
• Beans. You can get as much protein from a cup of beans as from a serving of chicken. Legumes contain phytochemicals that are not found in animal protein. They contain large amounts of antioxidants that neutralize free radicals.

Cynthia Pasquella: cynthiapasquella.com

3. Christina

• Egg white is the best source of Omega-3
• Chilean sea bass
• Smoked turkey, thinly sliced

Christine: christineavanti.com

4. Joy McCarthy

• Fish, chicken and eggs
• Plant proteins – chia, quinoa, hemp seeds and leafy greens

Joy McCarthy: joyoushealth.ca

5. Amy Valpone

• Flax seeds
• Hemp seeds

Amie Valpone: thehealthyapple.com

6. Daniel Omar

• Greek yogurt
• Eggs!

Danielle Omar: foodconfidence.com

7. Carolyn Scott

• Spinach
• Quinoa
• Tempe

Carolyn Scott: healthyvoyager.com

8. Lisa DeFazio

Animal sources of protein have a higher percentage of pure protein, and are absorbed by the body better and faster. My choice is:

• Eggs. They are easy to make, versatile and inexpensive. You can eat them as a snack or main meal, prepare an omelet, salad, or hard-boil them.
• Tuna. Cheap and cheerful. I take a can of canned tuna and add light mayonnaise, celery, dill and red onion. I always keep this salad in the refrigerator in case I want a snack.
• Sliced ​​turkey breast. You don't need to cook it anymore! Great for lunch or snack.

Best vegetarian sources of protein:

• Nuts. They're filling, contain healthy fats, and are great for snacking or salads.
• Beans. Add to salads or make sandwiches.

Lisa Defazio: lisadefazio.com

9. Rosanna Davison

The three protein-rich foods I recommend to my clients are all plant-based because modern research show that plant based diet is the best against diseases resulting from an unhealthy lifestyle. Many plant foods contain fiber, omega-3 fatty acids, antioxidants and other beneficial substances that are not found in animal foods. And they contain no cholesterol or saturated fat.

• I encourage my clients to regularly eat quinoa, which is an excellent source of fiber, complete protein, iron and magnesium. It is extremely versatile.
• In second place is lentils. It contains all the necessary amino acids, minerals and dietary fiber.
• Hemp seeds are another favorite protein source of mine. It has an ideal ratio of Omega-6 and Omega-3, it is a biologically complete protein.

Rosanna: rosanna.ie

10. Mat Fitzgerald

I'm not a fan of "best lists" because I believe the best thing is to eat a varied diet. So I will offer you a list of healthy, rich in proteins food that I like.

• Yogurt (dairy product)
• Quinoa (cereals)
• Lamb (meat)

Matt Fitzgerald: mattfitzgerald.org

Experts' answers to readers' questions

Is there such a thing as too much protein?

Excessive consumption of protein foods can lead to obesity and kidney problems.

What high protein foods are good for you during pregnancy?

Beans, lean meats, eggs, cheeses, poultry and yogurt. The products mentioned in this article are quite sufficient.

Should women avoid soy products?

Women who are undergoing hormone therapy or have breast cancer (who are estrogen receptor positive) should avoid soy protein and soy supplements because they contain isoflavones. Women with any other medical condition should consult their doctor.

Can I eat protein once in a while instead of every day?

This will not meet your daily protein requirement. It is better to consume the required amount of protein every day. In addition, our body cannot store protein for future use, so they need to be replenished in a timely manner.

Protein is very important. But, unfortunately, many of us don’t think about it.

From our article we learned which foods contain protein. Including them in your diet will make a huge contribution to your health.

Let us know if you found this article helpful. Do you have any suggestions for additions to our list of high protein foods?

Greetings, friends! Today we are looking at protein-rich foods. From it you will learn everything about the usefulness and necessity of this nutrient, learn how to choose protein products correctly, and also get acquainted with... I won’t reveal all my cards in order to maintain some intrigue.

So, everyone pricked up their ears and prepared to absorb megabytes of useful information.

Protein-Rich Foods: Theoretical Framework

It just so happens that bodybuilding is not only about stupidly pulling weights, but also about a responsible approach to nutrition. However, the vast majority of people visiting gym, negligently (not clothes :)) relate to nutritional issues, and in particular to the main building element for muscles - protein. You should not blame them (you) for this, this is a normal phenomenon, and it is due to the fact that initially the human diet is depleted in this nutrient. And introducing a new habit - consuming more protein-rich foods - is a rather unpleasant and slow process.

In general, if you look up the statistics, then the majority (about 80% ) “gym girls” and fitness ladies don’t grow (in terms of increasing muscle volume), because their diet lacks quality (high protein and low fat) protein products. Our article today is dedicated to the answers to these and many other questions.

Note:

Before powerfully plunging into the theory, I would like to remind “new” and already experienced visitors and readers that in our pantheon there is already one entry devoted to building and nutritional issues, and it sounds like this. Therefore, I strongly recommend that you first familiarize yourself with this creation, and only then move on to its logical continuation.

So, I would like to start with a brief “historical” information about protein.

Protein-Rich Foods: The Truth About Protein

From a bodybuilder’s point of view, protein is the building block for creating new muscle structures. This is a fundamental nutrient in the diet of an athlete (and not only), on which muscles are based. In food sources, protein is in the form of amino acids (raw material for building proteins), which are replaceable, irreplaceable (not synthesized by the body) and conditionally irreplaceable.

Visually, the classification looks like this.

Very often in literature (especially foreign) You can find the following image of essential amino acids.

Those people who want to gain “good” weight (not fat), build muscle or just exercise healthy image life, you should include protein-rich foods in your diet. This is due to the fact that protein is one of the main factors for muscle repair and growth. A diet consisting (including) of high-protein foods is the basis for building a harmonious body.

Therefore, it is very important to understand, especially for beginners, that before you even think about “how to build muscle?”, you must first think about your diet, replacing various simple carbohydrates(bread, cookies, rolls, etc.) for protein.

Most people start their training adventures from scratch (impatient and went) and in the end (after 2-3 months and no visible results) I miss training with iron. And this happens because, even after a well-done workout, what is thrown into the body’s furnace is not building material, but usual diet (potatoes, sausages, bread, etc.). Or quality (percent protein content) and the amount of protein consumed does not reach the bar for triggering growth mechanisms.

Protein-rich foods: how to choose the right one

Now let's look at how you need to choose the right protein-rich foods. Not many people know how to wisely buy food in stores or supermarkets. The following tips will help you always stay properly fed.

Tip #1. Protein mix

When choosing nutritional building blocks, always strive for a combination of animal and plant proteins. If you are actively engaged in building your body, then you should consume 1,5 gr (women) and 2 grams (men) of protein per kilogram of body weight. Always remember that:

• animal proteins are more complete proteins. They contain all the necessary amino acids to create new protein structures in your body. Animal proteins include: poultry, fish, meat, eggs, dairy products (kefir, fermented baked milk, Varenets), cheese and milk;
• Protein sources from vegetables, grains, fruits and nuts are incomplete. They lack one or more amino acids needed to create new proteins. The body uses them by breaking them down into individual amino acids. The latter are then combined with other amino acids (from other products) to create new building blocks;
• always read the product ingredients information (nutritional value) On the other hand, sometimes the most expensive product does not mean the most useful. Position “amount of proteins in 100 gr” - the higher the value, the better (low fat).

Compare two products that were on the same fish shelf in the store.

Tip #2. Soybeans

Soy is a complete form of protein, good alternative animal protein from red meat. Include foods such as soybeans or tofu in your diet. This will significantly increase your protein levels.

Tip #3. Food rating

Many types of protein (eg nuts, beans, whole grains) include dietary fiber (fiber). It helps digest food better and gives you a longer feeling of fullness. On the other hand, some protein foods (whole milk, beef) contain saturated fats, which lead to clogged arteries. Choose healthier protein alternatives, such as lean meats (poultry) and skim milk.

Tip #4. Avoid

Avoid in every possible way various semi-finished products rolled up in jars or vacuum packaging. Often, to extend their service life, various chemicals are added. (preservatives, class E additives, etc.). Also avoid various sausages and sausages. In fact, they contain much less meat (protein) than stated by the manufacturer.

Tip #5. Balance

Keep a balance between the amount of carbohydrates and protein you consume. On average, the latter should account for 25-30% , and for carbohydrates - about 55-60% . Protein-rich foods help control weight by delaying the feeling of hunger.

Tip #6. Changes

It is very problematic to change your usual diet for so many years at once. Therefore, smoothly and gradually introduce new eating habits. For example, replace Ground beef for turkey or sausage for chicken breast. Change your cooking methods - instead of frying, simmer or grill, a microwave and a double boiler will also help you. Use only egg whites instead of whole eggs, eliminating bad cholesterol from your diet.

Note:

In fact, concerns about excess cholesterol from chicken eggs greatly exaggerated. You can calmly, without a second thought, consume up to 3-4 eggs every day.

Tip #7. Meal schedule

All your efforts to choose foods rich in protein will be in vain if you do not learn to manage your diet. To do this, you need to keep a food diary in which you write down at what time and what dish you want to eat. This system will eliminate various snacks and long breaks between meals.

Tip #8. Ingenuity

No matter how strong-willed a person you are, sometimes there come moments when you want to stop eating right and eat to the fullest :). To avoid such breakdowns, periodically experiment with your diet - try new products (combinations), new recipes and dressings.

So, here, it seems, that’s all, let’s move on to the highlight of the program, namely...

Protein-rich foods: what are they?

I don’t know about you, but I am very sensitive to nutrition issues, and I always devote the greatest amount of time to choosing the right foods, including protein foods. In fact, now my choice is always predetermined, because... I know which gastronomy contains the most protein, but I used to pore over studying the packaging and reading the ingredients.

In general, it is customary to highlight the following protein sources: (presented in descending order of value).

Now let's go through the highest protein foods from each protein source.

Protein Rich Foods: Protein Sources

No. 1. Meat and poultry

Many people consider meat, due to its fat content, to be a bad source of protein, on the one hand this is true. But on the other hand, who is stopping you from choosing low-fat varieties? Include the following types of meat in your diet:

• lean beef (steak, beef stroganoff);
• chicken (breasts, fillet);
• turkey (fillet);
• rabbit meat;
• deer meat.

Note:

In all further figures, the following notation is used: the protein content/fat content in 100 g product.

No. 2. Fish and seafood

Fish is perhaps the best source of essential amino acids necessary for the repair and growth of muscle tissue. It contains six times more protein than dairy products, making it one of the richest sources of building material. Remember this and include the following types of fish and seafood in your diet:

• tuna (natural);
• salmon (fish fillet);
• sardines;
• mackerel;
• anchovies;
• mullet;
• tilapia;
• shrimps;
• squid;
• lobsters;
• milk.

No. 3. Fruits and vegetables

Fruits and vegetables are an excellent source of protein and other essential nutrients. They contain fiber and many vitamins that the body needs to function properly. However, it must be remembered that many vegetables (eg potatoes) contain a large amount. Therefore, it is necessary to approach the selection of such products with knowledge.

Include the following types of fruits and vegetables in your diet:

• Chinese fuzhu (soy asparagus);
• tofu;
• soybeans;
• beans;
• brown rice;
• spinach;
• asparagus;
• avocado;
• banana.

No. 4. Nuts and seeds

In addition to being relatively high in protein, nuts and seeds are also rich in fats that are good for the brain and nervous system. And because to 60% The human brain is made up of good fats, then include the following types of seeds and nuts in your diet:

• pumpkin seeds;
• sunflower seeds;
• (peanut butter);
• almond;
• hazelnut;
• walnuts;
• Brazil nut.

No. 5. Eggs, cheese and dairy products

Eggs are an excellent source of protein (egg white) for building muscle mass. High in calcium and vitamin D, dairy products are an ideal post-workout snack.

Include in your diet:

• eggs (chicken, quail);
• cottage cheese (low fat or up to 5% ) ;
• kefir (low fat);
• milk (low fat cow);
• skimmed milk powder;
• cheese (Oltermani 9% , Adam).

Note:

Protein-rich foods and their effects on the human body have been the subject of numerous studies and many scientific reports. Even though meat contains more protein, some studies suggest that it's better to eat more fruits and vegetables because they contain fiber and other vital nutrients.

When compiling your food basket, it is important to remember that your diet should be balanced in all nutrients, and not just in proteins. Therefore, always rely on the base - and you will always be well-fed and healthy.

Well, in conclusion, as promised, a little scientific.

Protein-Rich Foods: What Science Says

IN 2012 year at the Pennington Research Center (USA) one research regarding protein, calories and weight gain. It produced unusual results that suggested that weight gain depended on the amount of calories consumed, not the amount of protein consumed.

Most nutritionists believe that the proteins, fats and carbohydrates contained in a person's diet have a greater impact on weight gain than the number of calories consumed in food. This study proved the opposite.

During it 25 laboratory rats of brave people were imprisoned in the metabolic ward for a period 12 weeks Volunteers were required to eat approx. 1000 extra calories per day beyond what they needed to maintain their weight. Their diets contained 5% , 15% And 25% calories from protein respectively.

All volunteers gained weight (which is not surprising), although the group with low content squirrel ( 5% ) gained slightly less weight. Most of the extra mass is fat. In the medium and high protein groups, people also gained muscle mass. The low protein group lost muscle.

Any differences in weight between people are most likely due to differences in energy expenditure for activity and staying warm. (protein causes higher heat loss).

Results say low protein diet caused muscle loss (which is bad for an athlete). Additionally, there is not much difference between a diet containing 15% squirrel and higher ( 25% ) . The study also found that higher protein diets will not help a person lose weight unless they reduce the number of calories they consume. Calories make the biggest difference in weight gain, and their reduction is consistent with other studies. Of course, the quality of the diet also matters: it is easier to reduce the number of calories consumed if a person eats a lot of vegetables, fruits, and whole grains.

Afterword

Another note is written, today we continued to deal with nutritional issues and talked about the topic - high protein foods. After reading, you have only one thing left to do - hit the grocery store and stock up on the right products. Well, you can handle this just fine without me, bon appetit!

PS. Whoever writes a comment will immortalize himself in history!

P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points for karma, guaranteed :) .

With respect and gratitude, Dmitry Protasov.

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 serious problems with health. 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;
• loss of appetite, dulling of hunger due to long digestion protein products.

In addition to losing weight, as a bonus, the protein products included 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 surely make you a devotee. 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.

Species

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 wellness As part of the diet, you need to eat both types. 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: “” and “”.

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 results should invest heavily in products in which the amount of protein is simply off the charts and which will definitely make you lose weight.

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 - richest source squirrel. 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. Extra pounds disappear quite quickly. Protein content - 28 g. All these beneficial properties of this protein product formed the basis kefir diet(as an example,).

• 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. Supports in good condition nails, bones, teeth. 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 of all, 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. Secondly, it's beef. The ratio of main substances is approximately the same, but there is a little more fat. Is an alternative to chicken white 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 protein products that can support in good condition muscle mass even in 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

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.

Recipes

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

First courses

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 skim milk, spices, 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 piece grate carrots. Fry with onions, adding tomatoes at the end. Place in a quart saucepan cold water, 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. 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 salmon fillet and sprinkle dried herbs and spices, 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. Allows you to cook your own dinner a quick fix and at the same time not gain 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 inflorescences in one container with 100 g of chopped asparagus and 300 g of chicken breast. Grind 2 fresh cucumber medium size and 60 grams of celery root. Mix everything thoroughly. Add 2 tablespoons canned green peas. Add chopped boiled and already cooled products. Season with 4 tablespoons apple cider vinegar.

Choosing recipes for your protein menu, carefully look at what products are listed in them. Sometimes allowed olive oil or lean lamb, but these should be exceptions to the rules, indulgences, 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.

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

1. Meat protein products are best consumed boiled. To diversify the 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 organs. Therefore, you definitely need to eat greens, fruits and vegetables, dairy products, cereals, and whole grain bread.
3. 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.
4. Sweet dairy products (yogurt, curds with fillings), mayonnaise, sauces and other protein substitutes are harmful to health and do not contribute to weight loss.
5. 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.
6. To improve the absorption of proteins by the body, you can put into practice the principles fractional meals. 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 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 each protein product specifically 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 it includes protein food, and what products are needed 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 must continue or, but nothing 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.

PP is a fashionable modern designation for daily proper nutrition, which has replaced the previously popular strict diets. Those who eat healthy 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, we often end up with food that is empty, useless and even harmful. By thinking about the composition of the food you consume and applying the knowledge gained from this article, you can significantly improve your quality of life, put your body in order and keep it in shape, and improve your overall well-being.

Let's figure out why protein is so important for a person who strives to be healthy and beautiful.

First, protein is a natural building block in the body. Without the supply of 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.

Protein supplied with food is processed by the intestines into amino acids and delivered through the liver with the 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 participate in metabolic processes, provide energy, restore, nourish and protect tissues.

Signs of protein deficiency are especially noticeable in people under 30 years of age: sagging muscles and skin, wrinkles, lethargy, poor condition hair and nails, increased weight, pallor, immune disorders manifested in frequent colds, acne, rashes, as well as constipation, chronic fatigue And high level stress.

According to modern research, the daily intake for an adult is healthy person 1-1.5 g/kg of weight (minimum 40 g per day) from the 4th month of pregnancy - 2 g/kg of 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 l. – 3 g/kg; from 11 l. Up to 16 years – 2.5–2 g/kg. It is important that the amount of protein a child takes in from food is greater than that excreted by the body (positive nitrogen balance), otherwise development and growth are impaired.

Contrary to popular beliefs, it is not only people who give up animal products who suffer from protein deficiency. By consuming low-quality meat products, and even combining them incorrectly, a lack of daily protein intake, even the minimum 40 grams, is observed in a very large number of people, especially among people low level income.

Protein in food

For a long time it was believed that the body can obtain essential amino acids only from products of animal origin, but in fact this is not the case (confirmed by research by Swedish scientists at Karolinska University and German scientists at the Max Planck Institute). There is also a theory that all amino acids are capable of being produced by the healthy microflora of the human intestine (the work of Academician A.M. Ugolev in 1958 on species-specific adequate nutrition).

In addition to animal products, absolutely complete and better digestible proteins in the right amount contain many plant products. We get proteins or proteins by eating meat, dairy products, eggs, legumes, grains, nuts, fruits, vegetables, organ meats (liver), seafood and mushrooms.

By adhering to certain principles, you can increase the quantity and quality of digestible protein in food:

• During the day, each meal should contain some amount of protein;
• the maximum dose of protein is for dinner;
• to gain muscle mass, it is recommended to consume proteins 30 minutes before and 15 minutes after training;
• Cottage cheese contains difficult-to-digest protein, so it is better to consume it separately from everything else, adding only fermented milk products;
• Of the cheeses, the most useful are young and homemade, like feta cheese, Adyghe cheese, Suluguni, that is, cheeses similar to cottage cheese, and it is better to eliminate excess saltiness by washing the cheese in boiled water. Processed cheeses are not healthy;
• Meat, fish, and offal are best consumed boiled, baked, or stewed.
• Combine with legumes, herbs or vegetables (except potatoes). Smoked meats, lard, and semi-finished products are not healthy food products; they are rather half empty, half harmful. When consuming meat with alcohol, be prepared to reduce the dose of protein intake and the release of alcohol poisons that interfere with the digestion of animal proteins;
• Milk is also recommended to be consumed separately, since it coagulates under the influence of gastric juice, sticks to other food, preventing it from being digested, and then it rots in the intestines. It’s better to drink in small sips (for example, make “golden milk” with turmeric in the evening), holding it in your mouth, and after milk, eat dried fruit;
• eggs also contain difficult-to-digest protein, combine them with herbs and vegetables, neutralizing cholesterol from the yolk;
• acids like citrus fruits and tomatoes interfere with the absorption of proteins - by inhibiting the digestion process at the exit, we again have rotting processes in the intestines;
• bread (except whole grain), cereals, potatoes are high-starchy carbohydrate foods and 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, along with starchy foods (do not add creamy or vegetable oil, trim the skin and fat from the meat).

Meat products

It is easiest to get complete, easily digestible protein from meat. Beef and lamb contain 75-80% complete protein, 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 digestibility of protein in its meat. Pork is better digestible than cattle meat.

When cooked (for example, boiled), especially in small pieces, the hard collagen in the meat protein becomes a water-soluble substance that can be digested stomach enzymes person. When frying, a certain amount of amino acids (lysine, methionine, tryptophan) may be destroyed; Salting meat practically does not reduce the amino acid content, but canned meat has a protein value that is almost half as much. Remember that meat cannot be completely digested in any form and takes up to 5 hours to digest.

Dairy products

Dairy products are indeed relatively rich in casein protein and other important microelements, but protein from them is not absorbed very well, especially by adults. Lactose (milk sugar) intolerance is becoming more and more common among the population.

Sour cream is good for improving digestion, cottage cheese is good for peptic ulcers stomach, as well as high blood pressure, but not during exacerbations of gastrointestinal diseases. We are, of course, only talking about natural food. Forget about yogurt, cheese, sour cream products and carefully read the labels on packages in the supermarket if your health is important to you.

Dairy products should not be overused, as they increase acidity in the stomach, and to neutralize the acid, the body uses up its mineral reserves, including calcium. This happens because after 10 years of age, people no longer produce special enzymes that can break down casein proteins and lactose.

Another problem 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 increased levels of hormones, which does not have the best effect on the immunity and cancer susceptibility of meat and milk consumers.

When processed by the body, casein is converted into casomorphin and is addictive – especially cheese.

Eggs

The egg has an excellent balance of all amino acids; it was even considered ideal when compared with other products in terms of protein content. Egg white protein is highly digestible. Boiled eggs are best to eat; a raw egg causes the binding of certain vitamins, destroys enzymes, and also carries the risk of salmonellosis. The yolk is many times less healthy 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 (porridge with water). But the protein from them is absorbed only by 45-50%. Porridges are also valuable for their healthy complex carbohydrates. Don't add sugar and butter to cereals - greatly increase dietary value of this product. The amino acid set becomes complete when preparing porridge with milk.

The most protein is in quinoa (quinoa), buckwheat, semolina, millet, pearl barley, as well as the now rare amaranth cereal (shiritsa). Fresh sprouts of cereals and beans are rich in amino acids and proteins: soybeans, flax, wheat, beans and others.

Cooking cereals at high temperatures and grinding them improves digestibility. Cereals, such as wheat, rye, barley and oats, if abused, are dangerous due to their high gluten content, but a bowl of porridge in the morning will not cause harm, unlike sausages, semi-finished products, chips and other “delicacies” where gluten is added to industrial scale. In case of an existing allergy to gluten (celiac disease), even porridges containing it should be excluded.

Seitan is an artificial vegetable “meat” that is almost 100% gluten and 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 that really like to live in them. They poison the entire bag of cereal with the products of their vital activity, not to mention the fact that it looks very unappetizing. Buy cereal only in original packaging without damage or holes, monitor the expiration date and follow the rules of hermetically 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 an environmentally friendly area near you (usually this information is on the packaging).

High Protein Foods

To summarize the above, the best thing for the body would be to obtain the required amount of protein by consuming properly prepared following products: meat, fish, eggs, cottage cheese, buckwheat, soy (in the form of tofu, soy meat), beans, peas, pearl barley, quinoa, as well as mushrooms and nuts.

Let's talk in more detail about the last two products. Edible mushrooms, collected in an environmentally friendly place and properly processed, have a high nutritional value. When grinding (especially when grinding dried mushrooms into powder), cooking, chitin is destroyed, due to which the digestibility of protein in them reaches 70%, and the protein content on average becomes 20 g. Mushrooms contain 18 amino acids, including all essential ones. The danger of mushrooms (except for individual intolerance) lies in their ability to accumulate harmful substances (salts heavy metals, 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 protein content, essential fatty acids, vitamins, micro- and macroelements. You can’t eat a lot of them because of the high fat content (albeit healthy ones). On average, 60 g of nuts contains 400 kcal, this is the calorie content have a nice lunch, and eating more than 100 g per day is a harmful excess. Essential amino acids are present in most nuts. The most protein is in peanuts (although this is generally not a nut, but a legume, and very high in calories), cashews, pistachios, almonds, and also in sunflower seeds (which is a cereal). The main rule with nuts is moderation.

Other plants that have a relatively high content of easily digestible protein include corn, Brussels sprouts, broccoli, spinach, pumpkin seeds and cocoa powder.

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 eggs 12

natural yogurt 2% 4

sour cream 10% 3

cow's milk 2.5% 2

cream 20% 2

Seafood

dried roach (Caspian) 46

salted red caviar 31

salted pink salmon 21

tuna in own juice 21

boiled squid 21

boiled shrimp 18

Atlantic salted herring 17

baked pollock 16

squid stewed in sour cream 12

Mushrooms

dried boletus 35

Dried boletus 24

white dried 20

boiled boletus 9

fried chanterelles with onions 6

white fresh 4

fresh champignons 4

cream of mushroom soup with cream 2-6

fresh milk mushrooms 2

honey mushrooms pickled 2

mushroom soup with buckwheat 0.6

Nuts

Manchurian nut 28

pistachio 20

almonds 18

walnut 14

brazil nut 14

pine nuts 11

almond milk 3

Cereals, legumes, grains

sunflower seed sour cream (urbech) 25

sunflower seeds raw 20

boiled soy meat 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

creamy pea soup 2

semolina porridge 3

boiled rice 3

soy milk 3

Vegetables, fruits, berries, greens

pumpkin seeds 24

canned olives 18

dried beets 9

dried onions 8

dried celery 8

dried carrots 7

Brussels sprouts 5

dried rose hips 4

parsley 4

dried apricots 3-5

blackberry 2

bananas 1.5

citrus fruits 0.9

Harm of protein foods

Regularly exceeding the daily dose of protein has a bad effect on the body: rotting processes in the intestines begin, poisoning with decay products occurs, metabolism is disrupted and the condition of the nervous system worsens. Consuming 1.7 mg/kg of body weight more than normal is considered excessive, especially when sedentary life.

The liver will not cope with the excess supply 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 salts in joints uric acid, which will create conditions for the development of gouty arthritis. The nervous system will experience increased excitability and aggressiveness, and therefore the cardiovascular system will also suffer.

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 daily value, while the protein replaces some of the fats and carbohydrates. Nutritionists have developed various protein diets, consider the most famous and popular:

1. Kremlevskaya (astronaut diet)

The emergence of this method of losing weight and gaining muscle mass is attributed to nutritionists from the USA, which later migrated to the USSR. The point is to reduce carbohydrate intake, replacing them with protein foods.

Nutrition rules include tracking foods eaten using special tables and counting points. For 20-40 points per day, it is proposed to create a menu for yourself from the products on the list for 4 weeks: 20 points per day in the first week, 25 are allowed in the third and 30 in the fourth.

Cereals, bakery and pasta products, potatoes, and sugar are strictly excluded for the duration of the diet. After 4 weeks, don't indulge in all the forbidden foods - eat 60 points a day and you'll 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 permitted foods, perform exercises, alternate protein and carbohydrate days.

3. Atkins

Dr. Atkins is an American nutritionist who has seduced many with his two-week weight loss system. Hollywood stars. The principles are similar: at first, the strictest rejection of carbohydrates and fats; the basis of the diet is 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 is more of an adjustment method. appearance body than weight, is relevant for athletes. Drying gives the figure a beautiful relief and reveals muscles. Sugar is completely eliminated bakery products(you can use some whole grain or bran bread).

Only slow carbohydrates are consumed (cereals, vegetables), a lot of low-fat protein - cottage cheese, meat, eggs, nuts, mushrooms, fish, soy, special food helps a lot sports nutrition- pure protein. When cutting, it is important to consume fewer calories than you burn 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.