We study the list of protein foods and build on its basis a healthy diet

The daily human diet should include a certain amount of protein, fat and carbohydrates. It depends on age, gender, physical activity, the ratio of height and weight, as well as goals - to lose weight, recover, build muscle and so on. At the same time, most of the products contain enough (and even many) carbohydrates, and often fats. Proteins, which are the building materials of our body, are not found in any food in the quantity necessary for the organism. We suggest studying the list of protein foods and include it in your diet several times a day.

Proteins in animal products

What products can be called protein? Those in which the amount (in grams or per cent) of the protein prevails compared to other elements. First of all, this is lean meat and various seafood: chicken breast, beef, turkey, cod, salmon, salmon and other red fish, shrimp, squid. Next come other products of animal origin: eggs, cottage cheese, cheese, milk and yogurt. Some mistakenly believe that the list of protein foods is limited only to dairy and meat products.

Vegetable protein and its benefits

Much easier to digest and better assimilate is the plant products containing protein. The list of them is quite large: cereals and legumes (buckwheat, chickpeas, beans, peas), soy cheese "tofu", nuts. Lentils contain about the same protein as meat and seafood - about 25 grams per 100 grams of product. At the same time, its quality is much higher due to its easy digestibility. Therefore, to think that by giving up meat, a person lacks this important element, is mistaken. It is important only to make the right diet and include several times a week fish and seafood in your menu.

Why is it better to lose weight on proteins?

Let's talk about how you can lose weight by reducing the amount of carbohydrates and fats, eating mainly protein products. The fact is that the source of fat stores are the carbohydrates that come from food, which go for energy production, and the surplus "settles" on the waist and hips. At the same time, they saturate worse than proteins, which means that if you eat porridge, pasta or some kind of pastry, we will begin to experience hunger earlier than if we had a chicken breast with vegetables or cottage cheese. The assimilation of proteins consumes more energy, which reduces the difference between consumed and wasted calories. Having created their deficit (when there is less than what is spent), we start the process of fat burning. It is on this principle that a protein diet is based. The table of allowed products includes those that contain the maximum protein and the minimum amount of carbohydrates and fats.

Competent approach to the protein menu

It is important to competently approach the composition of the diet of a protein diet. It is impossible to completely exclude carbohydrates, as this will create a great strain on the liver and the entire body. Can begin "ketosis" - the poisoning by products of the splitting of proteins, which will lead to severe consequences. It is best to leave complex carbohydrates on the menu. So, in the morning, eat a bit of buckwheat or rice porridge, oatmeal on the water, and after lunch, eat the foods included in the above list of protein foods (fish, seafood, lean meat, egg whites and cottage cheese) with non-starchy vegetables (cucumbers, tomatoes , Cabbage, zucchini, greens). Adhering to such a diet in conjunction with physical exercises, you will quickly bring your body into an excellent shape.

And how to eat after a diet?

You can support the result by taking as a basis the following principle. Eat breakfast cereal, fruit, yogurt. Each lunch and dinner should include 150-200 grams of the product on the list of protein foods, and a portion (the size of a fist) of carbohydrates to choose from: a few cereals, pasta from durum wheat, vegetable stew, a salad of fresh vegetables, grilled vegetables, A lot of greenery. This will allow you to always look at the "five plus" and allow yourself from time to time small weaknesses in the form of chocolate, ice cream, a small piece of cake and other favorite, but not very useful delicacies.