The menu of each person must be present protein foods. It is required for the full structure of muscle tissue, promotes normal absorption of carbohydrates enhances metabolism. Proteins have a strong influence on the activity of internal organs. A lack of it can cause serious health problems. Products with a high protein content can be quickly absorbed and can saturate the body for a long time so they formed the basis of modern dietetics. Their use causes rapid burning of extra pounds contributes to the formation of a beautiful and relief figure. Proteins activate the growth of muscle mass during sports.
Features of the action on the body Often protein products are used for weight loss. This is due to the fact that with proper use and exercise in the body starts the process of burning fat.
And this is proved by the following important properties of proteins which are especially useful for weight loss:
- These substances start the process of enhanced purification of the body from toxins and other harmful components that cause problems in the functioning of many internal organs.
- They strengthen the heart and blood vessels. This is due to lower blood sugar levels.
- Normalize the work of insulin. This activates the process of intensive burning of glucose which is absorbed by muscle tissue.
- Elements control the water balance in the body. They cause the removal of excess fluid which often causes excess weight.
- Maintain muscle tone. This causes increased weight loss. This is due to the fact that the body is burning only fat but all the nutrients remain intact.
- Improve metabolism which is especially necessary during diet;
- Proteins cause a decrease in appetite. They fill you up quickly due to the long digestion.
High-protein products can be used not only for weight loss if they are included in the protein diet they will have a positive impact on the functioning of internal organs different systems of the body. All this will normalize the General condition and strengthen health.
The main distinctive feature of proteins is that when ingested they are not deposited in the form of fat on the sides, buttocks, thighs, abdomen. Also, these substances are not converted into energy like carbohydrates. They decompose into amino acids, which restore the internal organs and systems.
Protein foods can be of plant and animal origin. At the same time, each species has characteristic features, positive and negative qualities. For this reason, protein products should be consumed correctly their amount should be balanced. Below is a table that provides protein food namely it contains a list of products containing high levels of protein of plant and animal origin.
Features of proteins of animal origin
Protein food of animal origin has a fast digestibility. However it has a lot of fat so not all products may be suitable for diet. To lose weight the selection of protein foods should comply with calorie and fat content.
Vegetable proteins unlike animals are absorbed very slowly in the body. Their advantage for weight loss is that they are based on virtually no fat.
The diet for weight loss should include proteins of animal and plant species. They are good for health and good functioning. But their content should be within the norm.
To make a list of protein products it is necessary to take into account some nuances:
- It is important to take into account the performance of protein in food and pay attention to the ratio of fats, carbohydrates. For example, in the composition of pork fat is much more than proteins.
- Do not forget about calories. For example, if you eat a decent piece of goose meat, then after you need to go in for sports. This will help burn 319 kcal which are part of this meat.
There are useful tables that specify the names of products and other important parameters — the amount of protein, fat, carbohydrates and caloric content.
A perfect table food for weight loss
If you study all the tables it becomes clear that different products in addition to proteins are composed of high levels of fat, calories. Therefore they are not suitable for weight loss. They can only be used to get out of a hunger strike but they must be added carefully. It is for this reason that nutritionists have developed the most suitable table of protein products that can be used for weight loss. They can be eaten without fear that they can cause an active set of fat.
Top best products
To competently create a menu of protein nutrition for weight loss modern nutritionists identify the most suitable protein products that can perfectly saturate the body and cause increased fat burning.
Eggs are based on a high protein content. For weight loss is allowed to use 7 proteins and 4 yolks per week. There are diets in which you can use 5 eggs for Breakfast for 7 days.
Low fat kefir
During different ways of losing weight low-fat kefir will be the main product with protein content.
- Has low caloric content.
- Has quick and easy digestibility.
- Has a positive effect on digestion.
- Cleanses the body of toxins, harmful substances.
- Accelerates the fat burning process promotes increased weight loss.
The composition of low-fat kefir has 28 grams of protein. Low calorie allows you to use this useful drink for diet on kefir.
The protein product has a rapid absorption. When used quickly and permanently saturates suppresses appetite so it is often used to reduce weight. Improves the condition of bones, nails, teeth. In the composition of the there is 20 grams protein.
Natural types of yogurt are suitable for weight loss. In its composition should not be dyes, sweeteners and other harmful additives. This product is usually stored for a maximum of 21 days.
Milk is a useful product with an increased level of protein which is useful for the body. But do not overuse it in its pure form because this drink can cause a violation of the stomach. It is ideal for preparing different dishes with low fat content.
To reduce weight you can use meat products. It is allowed to use chicken breast and beef these species have low fat content and contain a lot of protein. 200 grams of chicken breast contains 40 grams of protein, 2 grams of fat and 200 kcal. It is an indispensable product for healthy weight loss.
If we consider protein products among fish, the preference should be given to salmon. Fillet is the basis of fats, but protein is much more. It also contains omega-3 acids. During the diet for 7 days it is allowed to eat two pieces of salmon.
These cultures are considered to be plant protein products that support muscle tissue in the normal even with active weight loss. They provide full saturation so after eating them for a long time not seen the feeling of hunger.
Protein shakes are an indispensable source of energy. They are especially necessary if you are engaged in sports and at the same time observe dietary food. Drinks from the powder are quickly absorbed in the body. They give the body slimness and relief cause active muscle growth.
Recipes of dishes
The diet was varied and healthy it is necessary to consider the different recipes of dishes of protein products. They will be able to make the diet full balanced. Every day you can make unusual treats that are suitable for Breakfast lunch and dinner.
Soups are important components of any diet. They have a positive effect on the digestive system accelerate metabolism.
At first you can prepare the following types of soups:
- Spinach soup. The first step is to prepare the chicken breast it is required to clear the skin. It is boiled until tender remove. Next frozen or fresh spinach should be chopped into pieces fall asleep in the broth and boil for 10 minutes. Meat should be separated from the bones cut into cubes and put it in the broth to the spinach. Everything is boiled for 10 minutes. After being ground with a blender to a puree. Supplemented by 50 ml of skimmed milk and a chopped clove of garlic.
- Salmon with milk. 4 tomatoes they are saturated with boiling water, after they removed the skin. Cut them into cubes. Peel and chop the onions into small pieces, grate the carrots. Vegetables fry in oil for 10 minutes. We shift the fry in boiling water. Boil for 10 minutes. Half a kilo of salmon fillet washed, cut into cubes. Spread the fish in the broth with vegetables. After 5 minutes, pour half a liter of milk. Bring to a boil, pour spices. After insisting for 20 minutes.
Second courses are the basis of protein nutrition. But for production you should use products that are low in calorie.
Consider a few of the recipes:
- Chicken in a marinade of yogurt. 100 grams of chicken fillet should be washed, cut into medium pieces. Sprinkle them with salt, pepper, chopped herbs. Add 60 ml of low-fat kefir and 60 ml of cool filtered water. Remove in the cold for a few hours. Next, spread on a heated pan, fry for 10 minutes on each side.
Baked fish. Several pieces of salmon fillet are watered with lemon juice, sprinkled with spices, herbs. The slices are wrapped in foil, placed in a preheated oven and baked until ready.