- about the benefits of protein to humans;
- what will happen if you exclude protein foods from food or, conversely, overload the diet with protein;
- how to calculate the protein weight by weight;
- what products are the most protein (table);
- irreplaceable products for the protein diet;
- an approximate menu for slimming.
Than the protein is useful?
Protein is the main building material for the body. These are small brick-molecules that participate in the construction of cells and DNA, activate the production of enzymes, are responsible for the elasticity of the skin (collagen), destroy toxins and bacteria, transfer oxygen (hemoglobin) through the body, and break down into essential amino acids. And this is only a small list of what a protein is useful for a person.
To athletes, protein helps in building muscle tissue, losing weight provides a long process of digestion, which consumes more energy. On the assimilation of chicken fillets, the body spends 10-12% of energy, on the cake only 5%.
What is dangerous non-normalized intake of protein for a person?
Both the prolonged shortage and the overabundance of protein in the body have a bad effect on human health.
A lack of:
- Loss of skin elasticity (cellulite, stretch marks, looseness);
- Decreased muscle growth, atrophy (a rigid restriction in the protein will lead to muscle shrinkage, a striking example is anorexic drugs);
- Loss of nails, hair loss;
- Deterioration of vascular tone, valvular and muscular apparatus of the heart.
Excess:
- Intoxication (poisoning) of the liver and kidneys by the products of protein breakdown;
- Stomach problems;
- Obesity of the liver (fatty hepatosis);
- Heart problems.
With protein it's better not to joke: do not reduce or increase the daily rate at your own discretion.
How to calculate the daily amount of protein by weight?
Calculating the daily protein rate is very simple.
For a sedentary lifestyle - 1 g of protein per 1 kg of weight;
For low-activity - 1.5 g of protein per kg of weight;
For an active lifestyle and wanting to gain weight - 2-2.5 grams of protein per 1 kg of weight.
But at the same time, protein products should not constitute more than 15-20% of the total daily intake.
In 1 g of protein contains 4 kcal. To calculate the caloric content of protein products, multiply the amount of protein (grams) by 4.
How to count calories to lose weight, read here .
List of Protein Products
The real meat leaders of protein foods are chicken, veal and turkey meat. Next come seafood, fish and chicken eggs. Without them, the daily diet of healthy food can not be imagined. You can not drink milk, do not eat cottage cheese, but there are 150 grams of meat or fish - suppliers of essential amino acids - are simply required.
Cereals and nuts are also sources of protein, but they belong to protein-carbohydrate foods. The content of amino acids in them is several times less. Combine animal and vegetable protein in a ratio of 60/40%, then the body is saturated with the most useful substances.
By the way, macaroni with a protein index higher than 11 g per 100 g equate to vegetable protein. Feel free to buy.
What foods are on the protein diet in the evening? Low-fat dairy products and a handful of fruits - a great late dinner.
Protein products for weight loss, tables
For lunch, eat foods with a high protein content of 12-15 grams, for dinner 10 to 15 grams of protein and for a late snacking of 5 to 10 grams of protein.
To ensure that your diet is diverse and useful, we offer a list of "100 protein foods for Dukan's diet".
The following tables show the protein, fat and carbohydrate content, as well as the calorie content of a hundred dairy and meat products.
This table contains TOP-12 products with vegetable protein.
| The product's name | Proteins, g | Fats, g | Carbohydrates, g | Energy value per 100 g, kcal |
| Wheat | eleven | 1.2 | 68.5 | 329 |
| Oatmeal | 12.3 | 6.1 | 60 | 342 |
| Rice | 7th | 1 | 74 | 333 |
| Buckwheat | 12.6 | 3.3 | 57.1 | 308 |
| White beans | 7.0 | 0.50 | 16.90 | 102 |
| Lentils | 24 | 1.5 | 46 | 295 |
| Walnuts | 16.2 | 61 | 11.1 | 656 |
| Peanut | 26.3 | 45 | 45 | 690 |
| Rye | 10.7 | 2 | 56 | 276 |
| Corn | 8.3 | 1.2 | 7.5 | 74 |
| Peas | 23 | 1.6 | 58 | 648 |
| Soybean | 35 | 17.3 | 26.5 | 402 |
Menu for a day for a healthy diet
Morning:
- oatmeal on milk + 1/3 banana - 150 grams;
- cottage cheese 1% + raisins + 1 tsp. fiber - 150 grams;
- apple-oatmeal pancakes with honey - 3-4 pcs.
Snack: fruit or vegetable salad
Lunch: (portions of 100 grams)
- buckwheat + chicken drumstick for a couple + sauerkraut;
- pearl / rice soup on low-fat broth + toast from black bread;
- vegetable stew without potatoes + chicken fillet in garlic sauce (150-200 g) + slice of black bread.
Snack : fruit or vegetable salad
Dinner: (servings of 100 grams)
- lean fish for a couple, stuffed with vegetables;
- vegetable casserole diet;
- cottage cheese with sour cream 15% and dried apricots.