The most protein foods. List for weight loss, weight gain, muscle building, maternity, vegetarians

Protein food is an important condition for a healthy nutrition system, as it is necessary for healthy, developed muscles and strong bones. Protein (protein), unlike carbohydrates and fat, does not accumulate in the body, so you need to take care of its sufficient intake with food. Below is a list of the most protein-rich foods, their calorie content and consumption rate.

Functions and role of protein in the body

Protein is the building block for shaping the human body. The state of all cellular systems and life support functions of the body depends on its quantity.

Decay processes are constantly taking place in the human body. Protein, getting into the digestive tract, breaks down into "bricks" of amino acids (lysine, methionine, valine, tryptophan and others), and during fasting they are already used by the body for cell construction. It acts as the basis for the construction of cells, including blood cells, antibodies and hormones.

Due to the fact that a person does not produce this substance in the process of life, you should take care that protein products are contained in the menu every day.

Protein functions

Protein food, the list of foods will be given below, can completely restore order in the body.

Protein functions in human organs:

• Muscle fibers and cells. It is a building block for cells, which ensures normal development in childhood and adolescence, and also ensures fetal growth during pregnancy. Protein is essential for athletes as it helps build muscle and helps accelerate the recovery of damaged muscles.
• Metabolic processes. Enzymes responsible for the processes of assimilation and absorption of nutrients also have a protein structure.
• Hormones. The pituitary gland produces hormones, which are built from protein, and play a significant role in the general condition of the body, blood sugar levels, secondary sexual characteristics and mood.
• Circulatory system. Proteins provide unimpeded transportation of vitamins and nutrients to the most remote corners of the body. Also, protein opens the access of oxygen, carbohydrates, chemical elements and drugs to cells.
• The immune system. Protein allows tissues to have their characteristic structure. If the structure is modified, then new unchanged ones are automatically added. This is the immune system, which provides powerful health protection from the effects of negative external factors.

An important factor is that after entering the body, proteins are not stored in extra pounds, and are not converted into energy. These substances work as amino acid restorers of damaged organs and systems.

The amount of protein in the daily diet

There is a simple form of calculating your daily protein intake. This is the multiplication of body weight by a certain coefficient, which differs depending on physical activity and health status.

On average, the recommended protein intake is 0.8 g / 1 kg of body weight per day. Vegetarians and the elderly need a slightly higher dosage - 1-1.1 g / 1 kg of body weight due to the low digestibility of vegetable protein.

Calculation examples

For a woman weighing 70 kg. 0.8 g / kg * 70 kg = 56 g of substance.

Note. If a girl is pregnant, but the daily intake of proteins should be increased by 1.5 times, since the substance is needed not only by the mother, but also by the fetus developing inside her.

For a vegetarian man weighing 80 kg. 1.1g / kg * 80kg = 88g.

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Causes, symptoms of lack and excess of protein in the body

Protein food (the list of foods will be described in detail below) should be present in the diet of every person every day, since a lack of protein is a pathology that adversely affects overall health.

Causes of protein deficiency:

• Insufficiency (primary) - appears when there is a lack of substance use with food. It is observed in countries with a low standard of living, as well as in people who have given up meat for different reasons.
• Secondary deficiency - caused by internal diseases: narrowing of the esophageal tube, ulcers, atrophy of parts of the gastrointestinal tract, metabolic disorders.
• Predominant catabolism is a situation where degradation processes prevail over synthesis processes. It is observed with burns of large percentages of the skin, oncology, serious wounds and other diseases.

Protein deficiency symptoms

The deficiency of this substance may not manifest clinically, only reflected in excessive prolonged apathy, fatigue and decreased performance.

Main features:

• weakness of the body;
• muscle tremors and lack of coordination;
• headaches, insomnia;
• tearfulness, irritability, causeless anxiety;
• pallor and dryness of the skin, rash;
• puffiness, first on the legs, and then on the arms and face;
• unevenness of the nail plates and hair loss;
• delayed healing of wounds;
• decrease in useful muscle mass;
• interruptions in the work of the heart: arrhythmia, tachycardia.

List of protein products of animal origin, the amount of protein in them

The effect of animal protein on human health and activity is still being studied.

List of foods richest in animal protein (product weight, g / protein fraction, g):

• Powdered gelatin (100/85) - practically and is a pure protein.
• Eggs (100/12) - this dietary product contains all the substances necessary for a person: protein, enzymes, vitamins D, A, B and other substances. Eggs are leading in terms of the content of the useful substance and the degree of assimilation. For lovers of raw yolk: sprinkle with vinegar or lemon juice to decontaminate.
• Fermented milk products. Cottage cheese (100/18, depending on the% fat), different types of cheese (100 / 24-27), cow's milk (100 / 4.3), condensed milk, cream in powder and any derivatives on a fermented milk basis. The only exception to consumption can be lactose intolerance and allergies. Only in processed cheeses does the protein share decrease significantly due to high temperatures during the production process.
• Meat products. Beef and turkey (100/20), lamb and chicken (100 / 19.8), horse and veal (100 / 19.7), rabbit (100 / 21.1). The leader is natural ham (100 / 22.6).
• Seafood. Pink salmon and chum salmon (100/22), red caviar (100 / 31.6), pollock roe (100 / 28.5).

Vegetable Protein Products Table

Protein foods (the list of foods is attached) can be exclusively plant-based.

List of the richest in protein foods

Protein food, the list of foods can be slightly supplemented, ensures a normal process of life and good health.

List of the most protein-rich foods:

• Beef steak. It is also useful in the almost complete absence of carbohydrates and fats in the composition. That is why beef is prescribed for athletes and people who are losing weight.
• Chicken fillet. This is a dietary menu, especially the sternum, as there is practically no fat in it.
• Rabbit meat... Meat is similar to chicken, but slightly higher in fat.
• Tuna. Helps to gain muscle mass.
• Salmon... Contains proteins and unsaturated fatty acids. The composition is rich in minerals and vitamins.
• Anchovy. It is better to eat them whole, as this fish is small in size. Anchovy has a positive effect on bone strength and gives the body vitamins B, A, E.
• Cottage cheese. It is better to choose a low-fat option, and not flavored with sugar and sour cream, but throw greens if you wish.
• Egg. Quail is better, as it is healthier. In a chicken egg, the white part is more useful.
• Nuts. Hazelnuts, almonds, peanuts, sunflowers and others. The nuance is that in addition to protein, the composition has a high fat content.
• Soy. Considered a plant-based meat substitute.

Protein foods for gaining muscle mass in combination with training

When formulating the correct diet, you should consider the energy and fluid consumption during intense sports. To dry muscle, experts do not recommend following a carbohydrate-free diet with an emphasis on protein. Complex carbohydrates should be left in the diet: pasta from durum wheat, porridge steamed in water, coarse bread.

Foods that must be included in the menu for gaining muscle mass:

• low fat cottage cheese;
• steamed poultry meat without skin;
• low-fat marine fish;
• boiled egg whites;
• different types of nuts;
• beans;
• sugar-free yogurt and kefir;
• oatmeal and buckwheat;
• cabbage, carrots, peppers, green apples, citrus fruits and other fruits except bananas and pears.

An important factor is the consistency of food intake. The rate is 5-6 times a day or every 3 hours.

Protein foods for weight loss

Protein foods boost metabolism, which enhances weight loss and suppresses appetite. Further, the functions of protein in weight loss and a list of the right foods that help maintain muscle tone and lose extra pounds.

How protein helps you lose weight:

• deep cleaning of the intestines from toxins and toxins occurs;
• the heart works better as the sugar level goes down;
• optimization of insulin functions, which leads to the active burning of glucose absorbed by the muscles;
• removal of excess fluid;
• muscle tone support;
• metabolism accelerates;
• the feeling of hunger is dulled due to prolonged digestion of food.

Slimming products:

• egg whites (boiled);
• almonds;
• boiled or baked chicken breast;
• oatmeal steamed with boiling water;
• cottage cheese with 1-2% fat;
• parmesan and yogurt;
• milk without additives (you can 1 tsp honey per glass);
• lentils.

Slimming diets

Common protein diets

Many protein diets have been compiled, which vary in the percentage of protein and fat.You can choose the right one, taking into account personal preferences and health conditions.

For example, diets:

• Atkins. Promises to lose 6 kg in 7 days with a slight relief in the form of carbohydrates.
• Kremlin. Weight loss without giving up meat, fish and dairy products. Loss of 5-7 kg in 7 days.
• Egg. You are allowed to enjoy citrus and black coffee for breakfast. The basis is cottage cheese, eggs, fresh vegetables, meat without fat. Duration - 2 weeks, during which you can lose 7-14 kg.
• Kefirnaya. One of the harsh eating patterns. Allows you to lose 8 kg per week, and provides a diet in the form of kefir with chicken, cottage cheese, vegetables, except for bananas, beets and grapes.

Diet for a diet according to Dr. Dukan

Losing weight "according to Ducan" has been fashionable for several years. Weight loss and stabilization occurs in 4 stages. The basis of the menu is protein products with a decrease in the consumption of carbohydrates and fats. An example of a balanced menu for losing weight for the next week.

1st day:

1. breakfast: scrambled eggs from 3 proteins with turkey brisket, weak coffee without sugar;
2. lunch: fish soup with crucian carp or salmon, bran bread slice;
3. afternoon snack: a glass of 250 ml of yogurt or kefir 1%;
4. dinner: veal baked in foil, St. John's wort decoction.

2nd day:

1. breakfast: cottage cheese with honey and berries, unsweetened chamomile tea;
2. lunch: soup with lean beef and half a quail egg;
3. afternoon snack: yogurt without fat and sugar;
4. dinner: sea fish, stewed with fried vegetables.

3rd day:

1. breakfast: 2 slices of slightly salted mackerel, scrambled eggs and 2 eggs, coffee;
2. lunch: chicken balls without bread and onions, baked in the oven, a cup of yogurt;
3. snack: a glass of 1% kefir;
4. dinner: boiled squid or beef (medium fried) steak.

4th day:

1. breakfast: whole grain bread slice sandwich with Dutch hard cheese and herbal infusion;
2. lunch: soup with salmon or salmon slices;
3. snack: weak tea with a casserole of cottage cheese, raisins and honey;
4. dinner: boiled beef tenderloin, chamomile tea.

5th day:

1. breakfast: 2 boiled eggs, 250 ml of low-fat kefir;
2. lunch: 2 fish cakes without additives, a cup of yogurt;
3. snack: a cup (200 ml) of warm milk with crispbread or biscuit biscuits;
4. dinner: chicken breast baked in the sleeve, a glass of ginger tea.

6th day:

1. breakfast: fried eggs with tomatoes, tea;
2. lunch: soup without potatoes with meatballs;
3. snack: oat bran, yogurt;
4. dinner: stewed mussels and tea.

7th day:

1. breakfast: a plate of cottage cheese and unsweetened coffee;
2. lunch: soup with chicken breast, sugar-free yogurt;
3. snack: cottage cheese casserole with vanilla and tea;
4. dinner: beef cutlets and herbal broth.

Hayley Pomeroy Diet

Nutritionist Hayley Pomeroy suggests losing weight without fasting and improper diets.

Basic principles:

• the diet is selected correctly, and only from healthy, low-calorie dishes;
• only positive attitude without panic and anxiety;
• not to starve;
• drink 2 liters of purified water per day in small sips, starting with a glass in the morning on an empty stomach;
• dinner no later than 1.5 hours before going to bed;
• regimen: 3 meals and 2 light snacks.

Basic dishes (can be supplemented):

• boiled chicken breast without salt;
• soup with any fried vegetables;
• baked veal tenderloin;
• fresh fruit compote or drying;
• cabbage salad;
• steamed boiled fish or stewed with cabbage;
• boiled asparagus;
• chicken broth;
• freshly squeezed juices;
• whole grain breads with butter;
• lean pork;
• ripe avocados;
• pistachios and coconut milk.

A detailed description of the Hayley Pomeroy diet:

Atkins Diet

Stars such as Kim Kardashian and Jennifer Aniston lost weight using this method.

Diet principles:

• 1st stage. Induction - loss of 5 kg in 14 days. Any protein products (except nuts) are allowed, and 100 g of green vegetables three times a day.
• 2nd stage. Weight reduction - the main period of weight loss. Similar to phase 1, including nuts, berries and fruits.
• 3rd stage. Preparing to stabilize your weight - habituation of the body to new principles of nutrition.Products with starch are introduced: potatoes, beets. Cereals and all ingredients from past menus are allowed.
• 4th stage. Support - meals according to the new menu. Food from the suggested ingredients, but with various combinations of ingredients for long-term use.

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Protein Rich Recipes

High-protein meals can be both healthy and tasty and varied.

First meal

First courses will help saturate the body with protein and will delight you with a pleasant taste.

Mushroom soup with cheese

½ kg of chicken breast is boiled in 4 l. water, while the foams are removed with a slotted spoon. 1/2 kg of champignons is cut into quarters and sent to the broth, followed by 4 processed cheese curds (not "cheese products").

The meat is crushed and thrown back into the pan. After 30 minutes, the dish is cooled and mashed with a blender. Season to taste on a plate.

Spinach soup

200 g of turkey fillets are cooked in ½ liter of filtered water. The meat is removed, cooled and cut into slices, then again sent to the broth. Packaging 300 g of spinach is poured into a dish and cooked for 5 minutes. 1/3 cup of fresh milk is added there, and the soup is interrupted with an immersion blender. Spices and salt are optional.

Multicooker recipe

0.5 kg chicken fillet is chopped into small pieces, 1 carrot is rubbed, 1 onion is chopped. All components are poured into the multicooker bowl, flavored with 1 tsp. salt without a slide, pepper and 1 liter of water. The "stew" or "soup" program is set. After 40 minutes, the dish is ready.

Second courses

The mass of second courses will make the menu not boring and very tasty.

French cutlets

Finely chop 1 medium onion, cut 0.5 kg of chicken into 1 x 1 cm cubes or smaller. Mix, beat in a couple of chicken eggs and 1 tbsp. l. low-fat mayonnaise. Season with salt and lightly pepper. Place on a baking dish and send 180 degrees to the oven.

Marinated fish

For the marinade, mix 1 tbsp. l. low-fat sour cream, 1 tsp. grated ginger root, 2 garlic cloves squeezed out with a press, 1 tbsp. l. extra virgin olive oil; ½ tsp each. chili powder, caraway seeds and Provencal herbs. Thyme can be tossed.

Steaks 300 g of any non-baked fish are sent to the prepared aromatic mixture for pickling. Finished steaks, wrapped in foil, and baked in the oven at 200 degrees for 20 minutes.

Beans in garlic sauce

300 g of beans are boiled. 1 ripe tomato and 1 bell pepper are cut into even slices. The onion is chopped into half rings, and 6 garlic cloves are chopped into slices or small cubes. Vegetables are poured into a brazier and stewed on a minimum fire power for 20 minutes.

A small bunch of cilantro and dill, finely crushed, is sent there. For the sauce in a blender bowl, beat 2 tbsp. l. dry white wine, a glass of water, a handful of crushed walnuts and garlic. Beans are laid out for vegetable frying, poured with sauce, salted and seasoned as desired. It languishes for 5 minutes, and you're done.

Snacks

Protein snack options for quick bites.

Curd and watermelon

Mix in a bowl or whisk with a blender ½ cup low-fat cottage cheese, 1 cup chopped watermelon pulp and 2 tsp. natural honey.

Biscuit

An incomplete glass of your favorite berries, a third of a glass of almond milk, an incomplete cup of Hercules, 2 tsp are mixed in a container. liquid natural honey and a handful of chocolate chips. The mixture is placed in the microwave for 1 minute and the hearty dish is ready.

Peanut balls

This appetizer is a worthy substitute for sugar in your morning coffee.Combine ½ cup peanut butter, ½ cup whole oats or chopped almonds, 2 tbsp. l. chocolate cream, and 1 tsp. (taste).

The mixture is divided into equal small balls, which are rolled in almond crumbs or oats.The snack is kept on the refrigerated shelf.

When to avoid overusing protein and the consequences of excessive consumption

The normal functioning of vital body systems is impossible without proteins, but there are certain times when it is better to reduce their intake.

Protein intake should be limited:

• with diseases and interruptions in the work of the kidneys;
• with liver failure and cirrhosis;
• with atrophy or narrowing of the esophageal tube.

Why excess protein is dangerous

The body is designed in such a way that it assimilates only the really necessary portion of protein. Optimal - 30 g per meal.

Therefore, you should eat often and little by little. Excess consumed proteins are processed with the help of calcium, and when there is not enough calcium, it is extracted from bones and connective tissue. This can lead to disorders of the musculoskeletal system.

The workload of the kidneys and liver increases, which are involved in the process of excretion and excretion of decay products. In case of diseases of these organs, it is better to revise the diet and reduce protein intake.

Store-bought meat is often pricked with antibiotics and other chemicals, so it is better to purchase products from trusted farmers, and pay attention to the variety of plant proteins.

Protein food ensures normal life and development of the human body, is involved in the regeneration of muscle fibers, metabolism and muscle building. The presented complete list of foods that contain valuable protein will allow everyone to diversify their diet in accordance with gastronomic preferences.

Article design: Svetlana Ovsyanikova

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