What foods are rich in protein. Menu for weight loss on a protein diet. List of protein foods

Protein is the building block of all the cells in our body, so it's important to optimize your diet so that it contains enough protein. Protein products are of high biological value, and they also stimulate metabolism. Only when a sufficient amount of protein enters the body will your muscles be in good shape, all metabolic processes will begin to proceed as usual, and your hair will become shiny and beautiful. A table of protein content in foods will help you calculate your diet. With it, you can easily take stock of the day and determine how optimal your menu was.

Who Should Eat Lots of Protein

There is an opinion that protein is important only for athletes, weightlifters who disappear for days in the gym. Actually it is not. A newborn child, a schoolboy or a pensioner, a housewife and a builder engaged in physical labor - we all need enough protein. With its shortage, the body has to expend its own muscle mass. It may seem surprising, but for those who are trying to lose weight, it is also necessary to increase the amount in the diet, respectively, reducing the intake of fats and carbohydrates. The table of protein content in products will help you navigate the choice.

Protein for our body

Today, there is such an abundance of information about healthy eating that it is already clear to everyone that food can be both a source of life and energy, and the cause of serious diseases. Therefore, the task of each person is to learn how to eat right, and not vice versa, to live in order to eat. If your metabolism is not too disturbed, then this is usually intuitive, the body itself gives signals as needed in certain substances. And we understand these signals as a desire to eat cheese or meat, nuts and cottage cheese. If you find it difficult to understand your body signals, then a table of protein content in products will be very useful to you.

Why do we focus on proteins, not taking into account fats and carbohydrates? All nutrients are important for our body, so building your diet solely on one thing is not worth it. But the most important thing for us is proteins, and first of all, their function is not nutrition, but construction, all the tissues of our body consist of them. But they can also be oxidized, becoming a source of energy, just like carbohydrates and fats. However, what is very important, their cleavage products do not accumulate, but are subject to excretion from the body.

Protein intake norms

In total, there are 22 amino acids in the protein, and eight of them are essential. It is these elements that the body needs every day and every hour to maintain all tissues and organs in a normal state. From the above, it is already clear that, unlike fats and carbohydrates, protein is mainly necessary for the construction and repair of cells and tissues. At the same time, it is possible to determine the norms of its consumption only very approximately, because it is necessary to take into account individual characteristics. At the same time, we are well aware that the table of protein content in products reflects only one side, because in addition to protein, they contain other nutrients. Experts say that in the overall energy balance, proteins should account for 15-18%, or 105-125 grams, fats should be 32%, and carbohydrates should be at least 50%.

It is very important, especially for those who are watching their weight, that the breakdown of protein requires more energy than the body receives as a result. That is why during the diet it is recommended to consume more clean sources of protein: chicken breast. But whole milk or cottage cheese, despite the large amount of protein, will not give such an effect, since they contain a lot of fat.

Complete Protein Sources

As we said before, proteins are made up of amino acids. These are not just nutrients, but real building blocks. In turn, some of these amino acids are essential. It is very important that nutrition provides the body with all the amino acids. The protein content in products (the table quite fully reflects the numbers, we will not rewrite them again) is not the same, but if we divide them into groups, we get the following. Protein sources are primarily classified by how many essential amino acids they provide.

Now we are talking about complete sources of protein. They provide the body with a complete set of amino acids. You can sometimes hear them referred to as high quality protein sources. This group includes products of animal origin, such as meat, poultry, fish, milk, cheese and eggs. It is very important for us to know the protein content of foods. The table will give us comprehensive data.

Sources of High Quality Proteins

I would like to consider this group in a little more detail, because these are the most important products that should be on your table every day. Below we will give the content of proteins in food. The table can be printed and placed on the refrigerator to always be at hand. So, the record holder and standard of a quality food product in terms of balance, value and degree of assimilation is egg white, its nutritional value is estimated at 100%. It should be noted that the yolk is also good, but contains too much fat. If you are looking for a product with a nutritional value higher than that of egg white, then you are wasting your time. The only option is a protein shake.

Eggs are followed by tuna and chicken breast. Compare the content will show you that they are only slightly inferior in protein content, which means they are valuable food products. And from dairy products it is best to choose fat-free cottage cheese and kefir. Excess fat in whole dairy products can be detrimental to your figure. See below for other high protein foods. The table will be a great help.

Incomplete Protein Sources

These are useful and valuable foods, but they are low in content or do not contain one or more of the essential amino acids. That is, they are not suitable as a main food, but as an addition to high-protein foods or a side dish, they are great. For example, rice practically does not contain some amino acids, but they are contained in sufficient quantities in dry beans. That is, together they can provide a normal diet. It is very important to keep track of the balance of your diet, that is, to adjust the content of proteins, fats, carbohydrates in foods. The table will allow you to make a balanced diet, which means that you can significantly improve your body.

Other foods rich in protein

We've already said that chicken breast is a valuable source of protein, but don't go exclusively for chicken. Indeed, the bird gives the body about 20% of the protein of the total mass, but beef is not inferior to it. It is best to eat red meat in boiled form. An excellent choice would be rabbit meat with rice for a side dish. In this variant, the content of proteins and carbohydrates in products is optimal. The table will help you find other useful combinations for yourself.

Vegetables and fruits

It would seem, well, what kind of protein is in them? It turns out that these are valuable sources that are very important for our body. Fresh fruits should be included in the daily menu. These are apples and pears, mangoes and kiwis, pineapples and oranges, as well as cherries and apricots. Vegetables are not left out. For example, Brussels sprouts are very rich in protein, so they are extremely beneficial for your health and appearance. The calorie content of these products is almost zero, that is, the more you eat them, the slimmer and healthier you will become.

Cereals and grain crops

These are excellent and very healthy high protein foods. The table will tell about them in more detail, but for now we will inform you that all cereals are very well absorbed by the body and contribute to excellent digestion. For example, regular lentils contain 18% protein and only 1% fat. And what are buckwheat and millet worth! This is a real storehouse of protein, and in parallel also vitamins, trace elements and fiber.

As you can see, filling your diet with protein sources is not difficult, you just need to put in a little effort. Additionally, I would like to say that you should not limit your diet to one or more protein foods. Each of them is important in its own way, which means that it is best to combine them with each other during the day.

Protein-rich foods are consumed around the world in ever smaller quantities. The trend has been gaining momentum for a long time, adversely affecting human health and the state of body systems.

Poultry meat is especially rich in the content of the considered element. It is not only useful, but also indispensable as a source of easily digestible protein. In addition, poultry meat has a reduced, which will be an additional plus for those who are busy choosing a diet for weight loss. This food is rich in essential amino acids, vitamins and minerals.

beef meat

Beef meat has the same set of useful qualities as poultry. It is worth noting that meat in general, in order to obtain maximum benefits for the body, is better to use boiled or stewed.

Veal

Veal is especially rich in proteins and is conventionally divided into categories. The first or second are recognized as the most suitable for consumption.

Meat of a horse or horse meat

From the point of view of the content of protein elements, horse meat of the second category, in which the percentage of protein is about 20 of the total mass, will be the best choice. Rabbit meat is one of the most useful both in terms of protein content and other substances, minerals and vitamins.

Pork

As for pork, beloved by the majority, it is, ironically, the most useless of the types of meat. Although in terms of taste it deserves attention, but nothing more. The protein in this variety is contained in negligible amounts. In addition, with regard to weight loss, pork should be the last product in the daily diet.

Fish

It is generally accepted that fish meat is the most dietary product. Protein is contained in it in an amount of 16%. In addition to protein, fish contains many nutrients and substances, the consumption of which significantly increases the general condition of the body.

Eggs

Everything from chicken to quail can contain, depending on the variety or category, up to 17% of complete protein. In addition, they are rich in acids, minerals and vitamins that are beneficial to the body, and also contain phosphorus and iron.

It is best to consume such a product boiled, because with short-term cooking, all the beneficial properties of eggs are preserved in full.

Milk products

The well-known cottage cheese is an excellent source of protein compounds in an amount of up to 18%. Of course, the choice should be made in favor of fat-free formulations. Cottage cheese can be additionally mixed with yogurt, fruits, which will favorably affect the overall digestibility.

Like cottage cheese, it belongs to the group of products rich in protein compounds. It is worth noting that cheese itself is a high-calorie product, it is worth approaching its choice from this point of view - fewer calories - more protein.

Plant food

Vegetable products enriched with protein are represented by a variety of species. First of all, the list contains vegetables and fruits. For those unfamiliar with what foods are rich in protein compounds, it is difficult to keep track of your diet. Tip: you should include familiar fruits and vegetables in it: pears, oranges and others, brussels sprouts and potatoes. Carrots, cabbage, tomatoes and cucumbers are also high in natural proteins, making their consumption essential.

The list of vegetables and fruits that are especially useful from this point of view is as follows: fruits with a stone (apricots and peaches), carrots, onions and zucchini.

How much protein in plants and plant foods! And cereals are no exception - they are an excellent option for leading a truly healthy lifestyle. Almost all of the cereals are food easily digestible by the body. At the same time, their consumption helps to improve digestion.

To summarize the accumulated knowledge, we present the names of products and their protein content. This table will be a godsend for those who are looking for a list of TOP high protein foods to add to their diet.

• Beef - up to 24 gr;
• Lamb - up to 20 gr;
• Pork - 25;
• Veal - 23;
• Rabbit - 25;
• Chicken - 22;
• Duck - 10;
• Ham, bacon and sausages - up to 18;
• Liver - up to 20;
• All types of fish - up to 26 gr.

As for eggs:

• Chicken - 7 gr;
• Duck - 3 gr;
• Quail - 6 gr.

• Milk - from 3 gr;
• Sour cream - 3.5;
• - from 20 to 25 gr.

Fruits, nuts and cereals - plant foods - are characterized by a small percentage of protein, but in general, consumption has a beneficial effect on the body as a whole and the vegetable protein contained in them is easily absorbed by humans.

Product combinations

It is worth noting that products containing the element in question in sufficient or insufficient quantities can be combined by preparing according to special recipes. So, poultry meat in apples is a classic for baking in the oven. The protein saturation of such a finished product is simply impressive and worth it to eat it regularly. Various vegetable salads with poultry meat and nuts, which also contain a sufficient amount of protein, will be a godsend for those who appreciate proper nutrition and watch their figure.

Products rich in nutrients and protein, including - a sufficient amount and they abound in store shelves, and sometimes refrigerators and shelves in the kitchen. The importance of consuming such products should not be underestimated, because nutrition in general should be varied and balanced. This will provide the body with all the substances it needs for normal functioning. The daily menu should include a variety of meats, fruits and vegetables with nuts.

It is worth paying attention to combinations of products in the form of recipes in order to cover the daily intake of food with sufficient protein content. It is important to remember that the norm is primarily your health and you should not forget about it. Quantities of up to 1.5 grams of protein per 1 kilogram of a person's own weight are suitable for consumption. Anything above this value can harm even the healthiest person.

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Proteins are a vital structure for the human body. Protein components make up all the cells of our body, they are part of DNA, enzymes. Therefore, in the daily diet of your diet there should be protein foods, the list of products of which should be varied. Eating low-fat protein sources can help you lose weight, but if you decide to, then you need to eat proteins with a high content of amino acids. Let's look at all the subtleties of protein nutrition.

What foods are protein foods

Food cannot be called protein if it contains little protein. As a rule, a lot of protein is found in products exclusively of animal origin. These include cottage cheese, fish, meat. Some plants can also boast a significant proportion of protein structures: for example, legumes (soybeans), nuts. No wonder some sausage manufacturers actively use soybeans for production. Mushrooms are also rich in protein, but it is too poorly absorbed by the human body, so they should not be actively used in protein nutrition.

List of animal products

Protein in its advantage is found in all types of meat and seafood. Such protein structures are called animals. In addition, dairy products and eggs are also considered protein. This food can serve as a source of protein if, for one reason or another, the use of meat, fish and poultry is unacceptable, because it contains about 7-10% of protein structures of the total mass.

Protein-rich food that is obtained from animal meat and derived products, as well as from fish:

• Sturgeon caviar
• Mutton
• Shrimps, crayfish, crabs
• red fish
• Beef
• Chicken meat
• Rabbit
• Pork
• Chicken eggs
• Milk

List of herbal products

Not so long ago came into vogue vegetarianism. Most vegetables and fruits contain almost no protein, but vegetarians feel great. The fact is that some plant cultures contain a sufficient amount of protein elements for normal life. Switching to a plant-based, low-protein diet has its pitfalls, although it is considered beneficial. must be balanced and include a sufficient amount of all vital structures and proteins as well.

Plant proteins are rich in:

• Beans
• Peanut
• Lentils
• Buckwheat grain
• Sunflower seeds
• Millet
• Almond
• Walnut

Sample menu for a protein diet

We present to your attention an example of a balanced diet for a week. The visibility of this menu will help you navigate the amount of protein, as well as make a diet based on your needs and taste preferences. Proteins are an important base, around which there are other nutrients.

The first day of the protein menu: eggs and meat

• Breakfast: oatmeal without oil, 2 chicken eggs
• Lunch: a small piece of chicken fillet with brown rice
• Snack: 100 g chicken, 150 g broccoli
• Dinner: a pack of low-fat cottage cheese, 80 g of peanuts

Second day of protein nutrition: dairy and fish

• Breakfast: 100 g beans, 50 g berries or one apple, 200 ml low-fat milk
• Lunch: a small piece of boiled or steamed salmon (150-250 g), a piece of whole grain bread
• Snack: a piece of chicken breast (up to 250 g), broccoli (200 g), half a pack of low-fat cottage cheese
• Dinner: a pack of low-fat cottage cheese, peanuts

Day three of protein-rich meals: eggs, meat, fish and dairy products

• Breakfast: boiled eggs (1-2), a piece of whole grain bread
• Lunch: brown rice with broccoli, a piece of chicken breast (half)
• Snack: 200 ml fat-free yogurt, apple, any nuts (50g)
• Dinner: beans with rice, a small piece of baked pollock (up to 150 g)

Fourth day

• Breakfast: oatmeal without oil, 2 boiled eggs
• Lunch: a piece of chicken with rice (total serving weight up to 300 g), half a pack of cottage cheese
• Snack: boiled or fried shrimp (150-200 g), boiled beans, low-fat yogurt
• Dinner: a pack of cottage cheese, nuts (do not exceed 100 g at a time)

Fifth day

• Breakfast: boiled eggs - 2 pcs., A couple of slices of grain bread
• Lunch: chicken fillet with rice, vegetable salad with bell peppers and tomatoes (total portion weight should not exceed 400 g)
• Snack: peanuts (50-80 g), a pack of cottage cheese
• Dinner: tuna with rice or beans, yogurt

Sixth day

• Breakfast: boiled egg, tomato, a piece of grain bread, yogurt
• Lunch: a piece of chicken with beans (200-300 g whole portion), half a pack of cottage cheese, vitamin vegetable salad
• Afternoon snack: steamed broccoli without sauce (250 g), whole grain bread (1-2 slices)
• Dinner: soft-boiled egg, broccoli (up to 200 g), nuts (50 g)

Seventh day

• Breakfast: chicken fillet (150 g), oatmeal in water without oil, tomato
• Lunch: chicken breast with rice (250 g serving), broccoli (150 g), cottage cheese (half a pack)
• Snack: yogurt, nuts with berries (up to 100 g)
• Dinner: small piece of tuna with broccoli (up to 300 g serving), low-calorie cottage cheese (100-150 g)

Recipes with photos

Compliance with any diet is associated with the rejection of tasty dishes and a limited diet. However, the protein diet for weight loss is an exception, as it involves the use of meat and fish products. The main and only thing you have to limit yourself to is the amount of food you eat. We present to your attention several recipes for delicious and interesting protein dishes.

• Chicken fillet in kefir

Wash the chicken breast, which is traditionally on the list, cut into longitudinal layers. Season with the required amount of salt, pepper and herbs. Then add half a glass of low-fat kefir, the same amount of water, mix, leave in the refrigerator for 5 hours. After the chicken is marinated, simmer it in a pan on both sides for 5 minutes. The dish goes well with vegetable side dishes and is often included in the protein diet.

• Meatballs with cheese

This recipe uses ground beef and ground chicken, both of which are high in protein. Mix them in equal proportions (250 g each), add one egg. Mix thoroughly until a homogeneous mass is formed. Season with salt and pepper. From the minced meat you need to form cutlets and place a small piece of cheese in the center of each. Then everything is laid out on a baking sheet, baked in the oven for about half an hour. This protein dish is perfect for breakfast.

• Dessert curd

Peel one apple and a medium-sized orange and don't worry that they are low in protein. Cut fruit into small cubes. Mix them with 300-400 g of low-fat liquid cottage cheese, beat everything with a mixer. Then lay out the future protein dessert in molds, send them to a cold place, wait a couple of hours. The cottage cheese dessert is ready to eat, it will allow you to treat yourself to something delicious if you are sitting on.

• Greek salad with shrimp

Boil a package of king prawns, peel them. Wash the cherry tomatoes, cucumber, lettuce and bell pepper thoroughly. Chop vegetables and add to shrimp. Cut 50 g of feta into medium-sized cubes and add to the future salad. Flavor the protein dish with olive oil, season with salt and finely chopped garlic to taste. Salad with a high protein status is ready to serve. The dish will fit perfectly into your new protein diet.

Why do people eat protein foods?

Protein foods are great for those people who want to lose weight, but at the same time are not ready to compromise and remove meat and fish products from their diet. Protein nutrition is also used by bodybuilders and bodybuilders, as it contributes to the rapid build-up of muscle mass in the body. Even professional athletes, shortly before the competition, go on a protein diet. Protein-based nutrition is not recommended for a pregnant woman and a nursing mother, because the prevalence of protein over carbohydrates and fats will be harmful to health.

For weight loss

How do people lose weight by eating protein foods from meat and fish? The answer lies in how protein nutrition works. By consuming more protein, you cause an oversaturation of the body with proteins. At the same time, there is a lack of the main source of energy -, and the body is forced to burn the fat reserves available to it in the body, and not take them from the food received. Changes in carbohydrate and protein metabolism. In addition, the protein that comes with food requires a lot of energy for splitting.

For gaining muscle mass

To gain muscle mass and achieve the desired shape, protein nutrition is used. Here it must be borne in mind that muscle mass will begin to increase only when the amount of energy coming from food exceeds the amount spent. But this does not mean at all that if you eat a lot of protein food and lie on the couch, your muscles will begin to grow. Only in combination with exhausting is it possible to quickly gain muscle mass. You can get more information about protein nutrition for bodybuilders from the video:

Table of protein content in food

Human beings need proteins for a healthy diet. Protein products can be of animal or vegetable origin, but the ratio of proteins to other food elements is preferably at least 25-30%.

list of protein foods

Top 5 protein foods

We all know that protein is the main material for building our muscles. Many foods contain protein, but not everyone can distinguish the “right” foods in which the protein will be most useful and easily digestible. We often use these products, but together with them we use absolutely unnecessary and ineffective products. These include sandwiches with sausage or ham, potato casserole, Japanese dishes, etc. The list of the healthiest protein foods is as follows:

1. Chicken breast. This is real "gold" for a bodybuilder. 180 grams of the product (medium chicken breast) contains 200 kcal, 40 g of protein and only 2 g of fat. Chicken breasts are best boiled or grilled to avoid the use of frying oil. Rice or boiled vegetables are best combined with this type of meat.

2. beef burger. For 200g of product there are 340 kcal, 40g of protein and 15g of fat. We need a similar type of meat for a change. Few people can eat only chicken breast for a long time. Beef contains a large amount of calcium and zinc, which are so necessary for our bones.

3. Chicken eggs. Seven chicken eggs contain 520kcal, 40g of protein, 35g of fat. It should be borne in mind that proteins are valuable. Yolks help us digest protein better. Therefore, I would advise taking 4 whole eggs and 3 proteins. Their main value is that eggs are very easy to cook. It is enough just to throw them in boiling water for 5-10 minutes.

4. Salmon fillets. Two hundred grams of salmon contains 368kcal, 40g of protein and 28g of fat. Undoubtedly, a bodybuilder needs fish. After all, fish provides us with such important omega-3 fats. The dish is very tasty and healthy, but quite expensive. Force yourself to eat fish for dinner at least 2 times a week.

5. Protein powder. In 2 scoops 170kcal, 40g protein and 0 fat. Of course, this type of protein is digested instantly, in addition to everything, it does not contain fat. Many athletes are skeptical about this white powder, believing that nutrition should be natural. But I hasten to dispel their doubts. Protein powder is the same dish as chicken eggs, only in a crushed form. Don't be afraid to take protein before and after your workout. You will not find such an affordable type of protein.

The average protein intake in the daily diet of an adult is 100-120 g.

The table shows the protein content in 100 grams of the product.

Beef contains the most complete proteins, which include almost all essential and essential amino acids necessary for the body.

Veal, more tender than beef, contains more complete proteins and is more easily absorbed by the body. Veal of the 1st and 2nd category contains about 20% protein and 1-2% fat.

Pork contains less connective tissue than beef, which leads to its greater softness and delicate taste. According to the varieties, pork is divided into bacon, meat and fatty; the latter contains up to 50% fat and only 12% protein. In the nutrition of athletes, it is better to use meat pork, which contains an average of 14% protein and 33% fat. It is important to take into account that the pork tenderloin contains 19% protein and 7% fat, and the brisket contains 8% and 63%, respectively.

Mutton contains more connective tissue compared to beef, so it is tougher. According to the chemical composition, mutton of the 2nd category approximately corresponds to beef of the same category. However, mutton contains slightly less salts of potassium, phosphorus and iron.

horsemeat Category 2 is rich in complete proteins (21%), potassium and iron salts, while it contains relatively little fat (4%). In terms of biological value, horse meat proteins are not inferior to beef proteins.

Rabbit meat- an excellent dietary product, characterized by a high content of protein (21%), iron, B vitamins. It contains a sufficient amount of potassium, phosphorus, magnesium and other minerals.

by-products are of particular value for the nutrition of athletes. Many of them are characterized by a high content of minerals, especially iron, vitamins, and therefore are recommended for people with lagging body weight, anemia. The liver is especially rich in iron, vitamins A and group B; unlike other meat products, it contains a large amount of ascorbic acid (vitamin C). The tongue is a dietary product. It contains little connective tissue, which ensures its high digestibility. The heart is rich in mineral salts, including iron, has a low percentage of fat, and a sufficient amount of protein. Brains contain less protein (12%) and quite a lot of fat (8.6%), but they contain valuable compounds rich in phosphorus and essential unsaturated fatty acids, and this significantly increases their biological value. The lung is especially rich in iron (10%), but otherwise the nutritional value of this product is low.

Sausages mainly made from beef and pork. Many of these are high fat foods; the amount of fat in them ranges from 13.5% (dietary sausage) to 40% or more (various types of smoked and semi-smoked sausages). The latter, especially those with a high fat content, are not recommended for use in sports nutrition. Sausages and sausages differ from sausages in a more delicate texture and the absence of bacon. For the preparation of sausages and sausages of the highest grade, meat (beef, pork) of young animals is used, which is easily digested and assimilated, therefore this type of meat product is preferable to sausages.

Along with a wide range of sausage products, the industry produces meat products from pork (ham, brisket, loin, ham, etc.). They are distinguished, as a rule, by a very high fat content (up to 50-60%) and therefore are not recommended for systematic use.

Canned meat, especially pork, are also characterized by a high fat content. Their nutritional and biological value is lower than fresh meat dishes, since in the process of preparing canned food such technological methods as long-term cooking at high temperature, autoclaving, etc. are often used. amount of connective tissue fibers. There are fewer vitamins in canned meat than in fresh products. However, in the absence of natural meat, canned food can be used in nutrition, mainly for the preparation of first and second courses. When using canned meat, it is necessary to pay special attention to the terms of their production and not to use products with an expired shelf life.

Meat of chickens and broiler chickens contains more complete and better digestible proteins than beef. Proteins of chicken meat have an optimal set of essential amino acids. The amount of fat in the meat of chickens and chickens is quite large (16-18% on average), but this fat is easily absorbed by the body, as it includes a certain amount of unsaturated fatty acids and has a relatively low melting point. Chicken meat contains the necessary set of minerals and vitamins. Extractive substances give it a pleasant smell and taste.

Fish along with meat is one of the best sources of high quality protein. Fish proteins contain all essential amino acids necessary for the body. Unlike meat, fish proteins contain such an important essential amino acid as methionine in large quantities. The advantage of fish proteins is the low content of connective tissue formations. In addition, the proteins of the connective tissue of fish are mainly represented by collagen, which is more easily converted into a soluble form - gelatin (glutin). Thanks to this, the fish is quickly boiled soft, its tissues become loose, easily amenable to the action of digestive juices, which ensures a more complete absorption of nutrients. Fish proteins are digested by 93-98%, while meat proteins - by 87-89%.

Fish fat is characterized by a significant content of polyunsaturated fatty acids, the total amount of which in most fish species ranges from 1 to 5%, while beef and lamb have these acids in small quantities - from 0.2 to 0.5%. Due to the high content of polyunsaturated fatty acids, fish oil is easily absorbed by the body. The composition of fat also includes various fat-like substances (phospholipids, lecithin), which have a high physiological activity. Fish fat is located mainly in the liver (in fish belonging to the cod species) and in the subcutaneous tissue (in herring and salmon). It is important to know that fish oil oxidizes rapidly and its nutritional value is reduced.

The meat of almost all types of fish is rich in mineral elements: potassium, magnesium and especially phosphorus, the amount of which reaches 400 mg per 100 g (flounder). Some species contain a sufficient amount of calcium and iron. Fish is an important source of B vitamins, the liver of many fish contains a high content of vitamins A, D, E. Sea fish is rich in such rare elements as iodine and fluorine.

Fish caviar is a valuable food product with a high content of protein (up to 30% or more) and fat (about 15%). Caviar is rich in phosphorus and potassium, water- and fat-soluble vitamins. Fish milt is rich in essential amino acids and low in fat.

Salted and smoked fish products- less valuable products. As a rule, proteins in these products, due to the peculiarities of their processing, are much worse digested and absorbed. Many smoked and salted fish contain a large amount of fat, excess sodium, and are poor in vitamins. Herring and other fish gastronomic products can be used as snacks to stimulate the appetite. They should be given before the main meal and in small amounts.

Canned fish not recommended for widespread use in nutrition. In the process of preparing canned food, many valuable qualities of fish are lost. This also leads to long-term storage of the product. Some types of canned fish can be used, like fish gastronomy, as snacks and delicacies (herring, sprat, sprats, caviar).

egg products are full-fledged sources of all the main nutrients necessary for the normal functioning of the human body. It is allowed to use only chicken eggs in food, since the eggs of waterfowl (geese, ducks) are often infected with pathogens of severe intestinal infections (salmonellosis, etc.).

Egg Compared to other animal products, it contains the most complete protein, almost completely absorbed by the body. Egg protein contains all the essential amino acids in the most optimal ratios. Egg fat consists of fatty acids, mostly polyunsaturated, and phospholipids, mainly lecithin (1/3 of the total fat), which has a beneficial effect on cholesterol metabolism. Eggs are rich in minerals, especially phosphorus, sulfur, iron, zinc. They have a sufficient amount of fat-soluble vitamins (vitamin A is the same as in butter, and vitamin D is 3.5 times more). In addition, the egg is quite high in B vitamins.

Protein delusions

A typical example is sausage. In addition to meat, sausage contains fat, milk, soy and water. To get 20 grams of pure protein, you will have to eat 200 grams of smoked or half a kilo of boiled sausage, while the amount of fat will be critically high or even dangerous for the health of blood vessels and the heart. The same goes for substitute products. These can be milk drinks, curds, sweet yoghurts, mayonnaises and sauces that are not directly related to the products they imitate. Accordingly, the protein in them is critically small or not at all.

The choice of protein products is great, and its variety will allow you to indulge in good nutrition. More protein sources will protect against the lack of important elements contained in various foods, whether it be meat, fish, milk, cereals or beans. Eat quality fresh protein foods and be healthy!

Protein-rich foods, what is known about them, and how to choose a weight loss list can be found in this article. Also here are examples of the menu for the week and describes the specific results of the protein diet.

Properties of proteins, their effect on the body

Foods rich in protein. You will find a list for weight loss in our article.

Proteins are one of the main components that are the basis of the life of the whole organism as a whole. Protein enters the body from nitrogenous compounds.

Protein comes in different types. Along with this, its effect on the body is quite felt constantly. While with a lack of protein, fatigue can be felt. For normal support of the body with all the necessary functions that protein carries, 120 grams per adult per day is enough.

Proteins perform several functions in the body. The first of these is catalytic (regulated) performed by a protein enzyme that affects hormones in the body. The second function is transport.

Protein allows you to deliver ceruplosmin, hemoglobin and other vital substances. Another useful function of proteins is protective, thanks to antibodies and thrombin, it can effectively increase the natural immunity of a person.

The lack of proteins leads to disruption of the functioning of the system as a whole. Slowing down the growth and development of children, slowing down the work of internal organs: kidneys and liver, as well as a decrease in intellectual abilities, and slowing down of the brain.

That is why you should not neglect the consumption of protein even in weeks of dieting or fasting. In turn, it is this diet that allows you to optimally correlate the consumption of the number of products and their valuable properties of trace elements and vitamins for the body.

Animal and plant foods rich in protein

In nature, animal and vegetable products rich in protein are quite common. The list for weight loss can be selected quite extensive.

Vegetable proteins - they include all products of plant origin of the world of flora:

• all legumes: beans, peas, soybeans, lentils;
• various seeds: sunflower, pumpkin and others;
• fruits and dried fruits: kiwi, banana, cherry, prunes, dried apricots, papaya;
• vegetables: potatoes, bell peppers, cabbage, fresh and sauerkraut, radishes;
• from cereals you can select rice, buckwheat, oatmeal.

Also, vegetable protein is found in some other products. For example, avocados, nuts and hummus.

Most of the products that were produced from the world of fauna can be attributed to proteins of animal origin. These include: chicken and quail eggs, milk, any animal meat, a variety of fish and cottage cheese (except fat-free), a variety of dairy products, cheese.

Protein Rich Foods: Weight Loss List

Which of these products should be consumed in a reduced calorie diet when dieting and losing excess weight. The table shows the most low-calorie protein-rich foods, according to the degree to which they contain the number of calories.

List of protein-rich foods for weight loss:

1. Meat: rabbit, chicken, turkey.
2. Red fish: trout, pink salmon, salmon.
3. Dairy products: fat-free cottage cheese and milk, kefir, cheese, yogurt.
4. Fresh vegetables and fruits: carrots, cabbage, oranges, lemons, banana, bell pepper.
5. Eggs: quail, chicken.
6. Seafood: shrimp, squid, caviar.
7. Dried fruits: dried apples, dried apricots, raisins, prunes, dates.
8. Mushrooms: mushrooms, oyster mushrooms, chanterelles, champignons.
9. Nuts: hazelnuts, almonds, pistachios.
10. Groats: oatmeal, buckwheat.
11. Offal: liver, tongue, beef kidneys.

It's important to know! Do not forget that the use of protein-rich foods from the list for weight loss on this diet is only a recommendation. The menu is selected strictly individually.

Why protein foods help you lose weight

Weight loss is mainly due to the increase in lean body mass. With the help of protein, the fat delivered with proteins that is in the body is burned, and energy is spent on the processing of useful substances.

At the same time, there are no sharp jumps in blood sugar in the body, as when eating sweets, but proteins give the same amount of energy, and it lasts for a much longer period. So by increasing muscle mass, which contributes to protein, the amount of fat mass is burned even at rest.

These data were confirmed by a group of scientists who conducted the experiment. Many people participated in this experiment, and its results were published in the famous journal The Faseb Journal. The experiment consisted in the fact that the subjects increased the consumption of protein products by 2 times.

The experiment went on for 21 days. During this time, all of its participants lost weight, from about 1.5 to 2.5 kg, without starvation and active physical exertion. The study also confirmed an increase in muscle mass and an acceleration of metabolism.

Is it possible to eat only proteins

Despite all the benefits of a protein diet, sitting on it for too long is not recommended. This is because the body needs a balanced diet, carbohydrates and fats are no less valuable components in the building material for body cells.

Therefore, the key to good health will not be a huge amount of protein intake, but its proper distribution in relation to other useful products.

Each product has a certain amount of useful vitamins and minerals. Each of which is important and necessary for the work of a particular organ in the body, its growth and development as a whole.

Therefore, adhering to any diet, including protein, it is worth remembering that nutrition should remain varied and healthy. Semi-finished meat products, sweet products, flour and fried foods and other harmful foods should be excluded. For example, chips, soda, alcohol.

Carefully! Protein foods consumed in large quantities can harm the body. Organs such as the liver and kidneys are particularly stressed. With a protein diet, you should consume 2-3 times more liquid than usual. This will help reduce the risk of diseases of these organs.

Protein diet: menu for the week

How should you properly distribute proteins, fats and carbohydrates in a protein diet. Below is a sample menu for one week of the most common high protein foods.

Who should not eat only protein foods: contraindications

Important to remember! The diet is not for everyone. Everyone should not consume protein in large quantities. A diet of protein-rich foods that are useful for weight loss should be selected, taking into account the characteristics of the body.

Who shouldn't eat too much protein? First of all, these are people with disorders of the digestive system.

• oncological;
• gout;
• cholelithiasis;
• various diseases of the heart and liver;
• problems with the gastrointestinal tract.

It is also not recommended to follow this diet in case of impaired metabolism in the body, hormonal disruptions and some other problems. Before choosing a high-quality and healthy nutrition system, you should consult with a nutritionist. Indeed, in each case, an individual approach is required, taking into account the needs of the body.

What results to expect from a protein diet

The protein diet has recently been gaining more and more popularity among the general public who want to lose weight. And this is not at all surprising, because such a nutrition system allows you to lose extra pounds and not starve yourself. In addition, the diet is quite varied on this diet. But what kind of results should we really expect from it?

Such well-known protein diets as Malysheva or Dukan allow you to quickly lose weight in a short period. In about 14 days, you can lose about 10 kg, which is quite a lot.

For a month spent on a diet, you can not only get rid of extra pounds, but also restore digestive balance, improve the performance of the body as a whole, the skin will become more elastic, and muscles will appear in place of fat, which will help avoid stretch marks.

The opinion of nutritionists about losing weight with protein products

Nutritionists have differing opinions about a protein-based diet. It is necessary to study all the pros and cons. Many nutritionists advise eating foods rich in protein, since such a diet allows you to quickly lose excess weight in the absence of heavy loads and starvation, because the list of products for weight loss is quite diverse.

However, the downsides are that protein diet gives a significant degree of stress on the digestive system. This is especially true of the kidneys and liver, which are responsible for all the work with this way of eating.

However, nutritionists agree that a protein diet is acceptable within certain limits and boundaries. It will only be beneficial if you approach it correctly and judiciously, stretch it out over several months and alternate your regular diet with a protein diet. The break should last about 3 days, after which about a week - a protein diet.

Thus, according to nutritionists, you can lose weight and avoid health problems.

A protein diet is not only useful for cleansing the body as a whole, but also contributes to weight loss. At the same time, in order to lose weight and not harm your health, you must correctly follow the daily routine, stick to the menu, and do not forget to drink as much liquid as possible.

Foods rich in protein. List for weight loss in this video:

Foods rich in protein. See the list for weight loss and menu for weight loss in this video: