Protein food - list of products and protein diet

Protein products are an important part of any person’s diet, because proteins are necessary for the construction of cells and the functioning of the body.
Protein foods - the list of foods that contain protein is quite varied. Why is protein so important? All cells of the human body are composed of protein components. Without proteins, important amino acids cannot be synthesized.

Protein is necessary for the growth and healthy development of the entire body; it is part of absolutely all tissues, enzymes and DNA. That is why protein foods in sufficient quantities should be included in the daily diet.

Recent studies have shown that most Russians consume insufficient amounts of complete protein. For this reason, doctors are noticing an increase in hormonal disorders, heart disease and decreased immunity.

Many people do not know the complete list of protein foods, and we will try to correct this omission. So, let's figure out what protein foods are, what types of proteins exist, and what protein foods are best for weight loss.

Protein foods - what are they?

What is a protein food? The most protein-rich food should contain a sufficient amount of proteins. Almost all foods rich in protein stimulate metabolism and have high biological value.

Protein foods that are low in fat can help you lose weight and lose weight, while protein sources that are high in amino acids can help you gain muscle mass.

There are two types of proteins - animal and plant. As a rule, especially a lot of protein is found in animal products. But some plants also contain a significant proportion of protein structures. Ideally, a person should consume 60% plant protein and 40% animal protein in relation to all protein foods.

Protein food - list of animal products

Animal protein is absorbed in the body by almost 90% - this is the highest quality protein. Proteins are found predominantly in seafood, all types of meat, as well as dairy products and eggs.

Eggs and dairy products are good sources of protein, containing 7-10% protein by weight and are an excellent alternative for those who cannot consume meat, poultry and fish.

The protein structures of these products are called animal and contain all the essential amino acids necessary for humans, and their quantities are balanced.

What applies to protein foods - a list of animal products:

Sturgeon caviar
Pollock caviar, punched
Far Eastern shrimps
Red fish – pink salmon, salmon, chum salmon
Mutton
Crayfish and crabs
Beef
Rabbit meat
Chicken and turkey
Chicken eggs
Milk
Dutch and Poshekhonsky cheeses
Pork

Why do we need protein?

Protein is a very important substance that is a building material for our cells. It is a series of amino acids arranged in a specific chain. In the scientific world it is called “Peptide Bond”. That is, several amino acids standing in a row form 1 protein molecule. By analogy, you can imagine a puzzle. In which the protein is a ready-made picture, and the amino acids are the very carved details. Plus, each molecule of this substance contains nitrogen, which, together with the blood, delivers oxygen to all parts of our body. Consider that our body has its own transport system with the delivery of all useful substances.

As for amino acids,

then in bodybuilding they serve to increase muscle mass and increase the effectiveness of training. In total, more than 150 natural amino acids are described, but only 20, the so-called alpha ones, are considered particularly important. They are divided into 2 groups:

Replaceable
. That is, those amino acids that the body can obtain in two ways: ready-made from foods and either reproduced independently from other nutrients.
Irreplaceable.
Our body cannot synthesize (create) them itself. We only get them through food.

Nonessential amino acids

These include 11 amino acids:

Serin

,
Taurine
,
Tyrosine
,
Proline
,
Glycine
,
Ornithine
,
Glutamine
,
Alanine
,
Asparagine
,
Arginine
,
Cysteine.
They are very valuable for the body, namely: they increase endurance, cleanse the body, participate in the synthesis of testosterone, support the normal functioning of the immune system, help strengthen ligaments and tendons, help produce dopamine and serotonin (the hormone of happiness and joy), restore energy reserves . And this is only a small part of what these amino acids do. Only one thing is clear: their lack will not lead to good things.

Essential amino acids

These are 9 amino acids:

Leucine, Valine, Isoleucine, Histidine, Lysine, Methionine, Tryptophan, Threonine, Phenylalanine.

These amino acids make a great contribution to our body. It consists of: protecting and restoring muscle tissue, monitoring protein levels in the body, helping cells absorb glucose, increasing the anabolic response of muscles, giving them an incentive to grow.

As you can see, proteins are essential in our body. They help muscle growth, act as antioxidants, improve emotional well-being and increase metabolism. They also participate in the production of various hormones, testosterone is especially important for us, as for bodybuilders. Therefore, we must constantly replenish their supply in the body. But how many do we need?

Protein plant foods - list of plant products

Plant proteins are considered the so-called “building material”. Almost all fruits and vegetables are low-carb and contain very little protein. But there are still fruits and vegetables that contain protein.

The plant foods that are richest in protein are legumes. The presence of protein structures in them is equivalent to meat. Nuts also contain a sufficient amount of proteins.

Which plant crops contain enough proteins:

Soy and soy meat
Beans
Lentils
Peanuts, almonds and walnuts
Buckwheat
Sunflower seeds
Millet

Protein foods - list of foods for weight loss

What is included in protein foods for weight loss? When compiling a list of foods for your diet, pay attention to which protein foods are especially suitable for weight loss. The choice should depend on the amount of protein in different foods and dishes. During a protein diet, it is necessary to alternate different protein foods so as not to harm the body by excessive consumption of the same product.

Many people choose a protein diet to lose weight. What is it? The essence of the protein diet is to include more proteins in the diet and reduce the consumption of carbohydrates and fats to a minimum.

You should not completely give up fats and carbohydrates, as the body needs them to produce energy. The best time to eat carbohydrate foods is the morning or first half of the day, and it is good that they are slow carbohydrates, for example, oatmeal or buckwheat.

Protein food for weight loss - the list includes the following products:

Fish and all seafood.
Dietary low-carbohydrate meat, mainly boiled, such as beef or veal, chicken or turkey fillet, rabbit.
Natural cow's milk up to 2.5% fat, goat's milk is better.
Natural low-fat cottage cheese, kefir.
All types of low-fat cheese (no more than 25%).
Egg whites.
Soy milk or soy cheeses such as tofu.
Legumes - peas, beans, beans;
Cereals, especially oatmeal, buckwheat, lentils
Nuts.
Vegetables and fruits, mainly mango, avocado, coconut, beets.

Protein foods - list of the most popular products

Chicken breast. This is an excellent source of protein, as 100 grams of breast contains 24 grams of protein and only 2 grams of fat. By consuming 200 grams of breast fillet, boiled or baked, you can immediately get half your daily protein requirement.
Turkey fillet. One turkey breast contains 25 grams of protein and 3 grams of fat. Boiled turkey meat is quite tough and dry, so it is best cooked on a grill or open fire or marinated.
Beef. This meat is the richest in proteins - 100 contains about 30 grams of protein. In addition, even when boiled, the beef is very soft and tasty.
Canned tuna. A 180 gram can of tuna has 46 grams of protein and some fat, which is found in the fish canning oil.
Pink salmon. In addition to the fact that 100 grams of pink salmon contain 20 grams of protein and about 5 grams of fat, this fish is rich in Omega-3 fats that are beneficial for the body.
Cottage cheese. This is a record holder among dairy products - 200 grams of cottage cheese contains 34 grams of protein. In addition, cottage cheese contains casein, a slow protein that takes a long time to be absorbed by the body.
Chicken eggs. This is almost solid protein, in one egg there are 8 grams of it and several grams of fat, and in the yolk there are almost 5 grams.
Shrimps. 100 grams of shrimp contain almost 22 grams of protein and no fat at all.

This is a list, so to speak, of the most protein foods that are most accessible for consumption. Having learned what protein foods are - a list of products, you can create a diet that is suitable for you both for weight loss and for improving your health in general.

Sample menu for a protein diet

We present to your attention an example of a balanced protein diet for a week. The clarity of this menu will help you navigate the amount of protein, as well as create a diet taking into account your needs and taste preferences. Proteins are an important foundation around which there are other nutritional elements.

First day of the protein menu: eggs and meat

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

The third day of eating with a predominance of protein: eggs, meat, fish and dairy products

Breakfast: boiled eggs (1-2), a piece of whole grain bread
Lunch: brown rice with broccoli, half chicken breast
Afternoon snack: 200 ml low-fat 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
Afternoon 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 serving weight should not exceed 400 g)
Afternoon snack: peanuts (50-80 g), a pack of cottage cheese
Dinner: tuna with rice or beans, yogurt

Sixth day

Breakfast: boiled egg, tomato, piece of grain bread, yogurt
Lunch: a piece of chicken with beans (200-300 g whole portion), half a pack of cottage cheese, vitamin-rich 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: a piece of chicken breast with rice (250 g portion), broccoli (150 g), cottage cheese (half a pack)
Afternoon snack: yogurt, nuts and berries (up to 100 g)
Dinner: a 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 refusal of tasty dishes and a limited diet. However, a protein diet for weight loss is an exception, since it involves the consumption of meat and fish products. The main and only thing you will 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 of protein products, and 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 frying pan on both sides for 5 minutes. The dish goes well with vegetable side dishes and is often included in the protein diet.

Meat cutlets 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 resulting 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 and baked in the oven for about half an hour. This protein dish is ideal for breakfast.

Curd dessert

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

Greek salad with shrimp

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