Eat and Lose Weight: Top 10 Low-Calorie, High-Protein Foods
It’s no longer a secret that diets work only in 10% of cases, and after long-awaited weight loss, a “breakdown” usually occurs, followed by eating goodies and gaining weight. Any experienced trainer or nutritionist will tell you: you don't need to diet to lose weight. The main thing is to maintain a balance of proteins, fats and carbohydrates and consume fewer calories than your body spends in a day. It's that simple!
In this case, special attention should be paid to proteins. This macronutrient performs many important functions in the body, including providing energy and promoting muscle growth. A high-protein diet is the easiest and most effective way to lose weight without dieting or crashing. Here are the top 10 foods that are rich in protein and contain almost no extra calories.
Chicken fillet is perhaps the most popular product among those losing weight, and there is a logical explanation for this. Many delicious dishes can be prepared from this part of the chicken; the fillet is quite filling and nutritious, giving energy for a long time. In addition, it contains a large amount of protein - almost 24 grams per 100 grams - and low calories (113 kcal). Such characteristics make chicken fillet an indispensable “helper” for weight loss.
Of course, boiled buckwheat and lean breast have become classics for those who adhere to proper nutrition. And if you are already tired of eating simple chicken breast, then here are 7 cool ways to cook fillet in a new way.
Another favorite product of athletes and healthy lifestyle followers is turkey fillet. Turkey meat itself is completely lean, and its sirloin part is even more so. At the same time, this turkey fillet is rich in protein - 26 grams per 100 grams, vitamins A, B, D and E.
In addition, turkey meat is a source of the essential amino acid tryptophan. It promotes the synthesis of serotonin, is involved in the conversion of carbohydrates into energy and plays an important role in human health in general. Therefore, turkey fillet must be present in the diet.
Tilapia is a very easy to prepare, tasty and relatively inexpensive fish. It is rich in protein, omega 3-6-9 fatty acids and beneficial microelements, but contains no carbohydrates and only a minimum of fat (1.7 grams per 100 grams).
This makes it an excellent low-calorie product that should definitely be included in the diet of those who want to lose weight. 100 grams of tilapia contain only 128 calories. For comparison, in mackerel this figure is 190, and in halibut - 200 kcal.
Tuna is also considered a good source of protein, both canned (of course, it is better to choose fish not in oil, but in its own juice), and cooked in various ways - in the oven, in a frying pan, steamed, etc.
100 grams of tuna contains about 29 g of protein, which means that one meal containing this fish can replenish the daily protein requirement by about 20%.
Another healthy low-calorie but high-protein food is pollock. 100 grams of this fish contains only 1 gram of fat, 70 calories and 19 grams of protein. In addition, pollock is rich in other useful substances - B vitamins, vitamins PP, A and C, phosphorus, potassium, sulfur, fluorine and cobalt.
One of the main advantages of pollock is its high iodine content, which makes it an excellent remedy for the prevention of thyroid diseases. Therefore, eating it is useful not only for weight loss, but also for health in general.
Cod, unlike pollock and tilapia, belongs to a more expensive category of fish. However, its price is completely justified, given how many useful substances it contains. These are phosphorus, calcium, potassium, magnesium, selenium, vitamins A, B and D.
In addition, cod is a real find for lovers of tasty and healthy nutrition. 100 grams of cod contain only 82 kcal, 0.7 g of fat and 19 g of protein. Great choice for lunch or dinner!
Shrimp is an excellent, albeit underrated product that is very beneficial for the body! Like all seafood delicacies, they boast a high concentration of micro- and macroelements.
Shrimp contain a lot of selenium, choline, iodine, phosphorus and vitamins A, B, E and C. But the main advantage of shrimp is its high protein content. 100 grams of product contain 23 grams of protein and only 99 calories.
We usually associate dried fish with beer snacks. But few people know that it can also be used for health benefits. The first and most important thing is to exclude “beer” from this chain, the second is to choose fish that is not too salted and peppered. Flounder, haddock, halibut or cod are excellent choices. The protein content in dried fish is approximately 60 grams, but it also contains a lot of calories - about 300. Therefore, it should be consumed without much fanaticism and only as a snack.
Eggs are the “base” of every athlete and healthy lifestyle specialist. This affordable and inexpensive product contains high-quality protein and a lot of vitamins and minerals: vitamins A, B5, B2, B12, phosphorus, selenium, folic acid. Per 100 grams of eggs there are almost 13 grams of protein and only 155 calories. But what’s most interesting is that egg white has the most optimal amino acid composition for the human body and is even accepted as a standard by the World Health Organization.
Especially for those who do not like eggs, fish or meat, but still want to get enough protein, there are lentils. This leguminous crop has many beneficial properties. Due to its high content of vitamins and minerals, it has a positive effect on immunity, skin and hair health, stimulates metabolism, reduces hunger and improves digestion.
But the main thing is that lentils have a lot of protein - about 25 g per 100 grams - and relatively few calories - 350 kcal. This makes it an excellent product for those losing weight who are tired of fish and meat.