Everyone who has just started to understand all the subtleties of building a diet, wants to know what products are related to proteins. It is protein food that plays a special role in the human diet - in fact, protein, a protein, is necessary for the body to maintain and build muscle mass. Consider what foods are rich in proteins.
Protein in food
Protein food can be of two types - animal and vegetable. As a rule, athletes and most people include the animal protein in the diet, since it is better absorbed (up to 80%), it is easier to get from a small portion of the product. Vegetable protein is assimilated up to a maximum of 60%, but it should also be taken into account, since for vegetarians and people with individual intolerance to animal protein this is the only way to replenish the body's reserves.
Products of animal origin containing a lot of protein
This category includes, first of all, meat of animals and birds, fish, cheese, cottage cheese, milk and all dairy products, as well as eggs of birds. In these products, the amount of protein reaches a maximum level, which means that making up your diet on their basis, you will easily get the right amount of protein.
Vegetable products with high protein content
This category includes a much smaller variety, but this category has its own specificity. To make up for the daily intake of protein by plant foods, you should lean on the use of all legumes - peas, beans, lentils, soybeans, etc. Another great source of protein is nuts - almonds, cashews, walnuts and forest, and all other species.
Soya and all products made from it - soya meat substitutes, tofu, soya milk and in general any soy products - are of special assistance in protein make-up. However, the biological value of such a protein is rather low, and this should be taken into account.
Products containing protein, for weight loss
In order to use protein products in order to lose weight, you must exercise at least 3-4 times a week for 40-60 minutes. This approach, combined with a protein-based diet, will quickly promote weight loss.
Example of protein diet:
- Breakfast - a couple of eggs, cabbage salad, tea.
- The second breakfast is an apple.
- Lunch - low-fat meat soup and salad or buckwheat with meat or chicken.
- Afternoon snack - half a cup of cottage cheese.
- Dinner - beef, chicken breast or lean fish with a garnish of vegetables (pepper, carrots, zucchini, eggplant , cabbage, broccoli, etc.).
Vegetables help the protein to be better absorbed and do not create problems with digestion, so such a diet will quickly lead you to the goal.