Protein products for weight loss

The sports diet is popular among all those who want to get rid of excess fat. But athletes need protein products in greater quantities than ordinary people.

There are more than ten thousand (!) varieties of proteins in human tissues. Accordingly, their functions also vary. The most important is the "construction" function: muscles, skin, hair, and other tissues of the body are formed from protein.

When using protein products for weight loss, it should be taken into account that some proteins are present exclusively in the meat group. However, plant foods contain entire groups of no less valuable components. The truth, as always, is in balance, in the harmonious combination of the pleasant with the useful.

High protein products for sports nutrition:

• fish;
• chicken;
• beef;
• turkey;
• milk;
• cheese;
• yogurt;
• eggs;
• peanut butter.

Physical activity requires sufficient carbohydrates. An athlete should receive about 60% of calories from them, up to 30% from fats, and only the rest from protein. The nutrition plan for each person is calculated individually.

Protein Products for Pregnant Women

From the second trimester, when early toxicosis usually subsides, doctors advise women to pay special attention to protein foods.

Protein products are essential for pregnant women.

This will help provide the mother and child with useful and necessary food, and at the same time not to gain extra pounds. You should eat such food sometimes even despite your appetite, since a lack of proteins leads to various diseases and dangerous consequences for both.

• 100 g of lean meat per day is quite enough. The lightest meat is rabbit, also veal, lean chicken. Other poultry is also acceptable - duck, goose, turkey. The main thing is that it meets several "no's": it is not canned, not smoked, not salted, not fatty.
• Dairy products are extremely important, especially home-made ones. Cottage cheese can have more healthy protein than meat. Sour milk or kefir – both products are very useful in the daily menu. Different cheeses are healthy – hard, soft, processed.
• Two soft-boiled eggs, or soft-boiled eggs, are a healthy breakfast for a pregnant woman.
• Fresh seasonal mushrooms are a good addition to the diet.
• Boiled fish, baked fish, mussels, crabs, shrimp, sea cucumbers, squid, kelp (seaweed) – everything is good, just not smoked or oversalted.

Don't forget about nuts, yogurts, and soy products, which can serve as a light snack between breakfast, lunch, and dinner.

It is good to eat four protein-containing meals every day, combining and pairing them with all the others. Divide the portions into five to six meals. In the last trimester, it is especially important to eat "often, but little by little."

Above we talked about normal pregnancy. In case of deviations, the gynecologist who is monitoring the expectant mother will make medical adjustments to the menu. And no specialist will allow women expecting a child to use protein products for weight loss.

Protein Products for Children

Protein products are even more necessary for children than for adults. For normal growth and proper development, a young organism must receive more than it excretes. The smaller the child, the relatively more protein food his organism requires, starting from the womb. It is calculated that, depending on age, the daily requirement is (in grams per kilogram of weight):

• from one to three years - 4 each
• from three to seven - 3.5 - 4
• from eight to ten - 3 each
• from eleven – 2 – 2.5 g/kg.

If there are fewer proteins, exhaustion begins, kwashiorkor and marasmus develop, which has a detrimental effect on physical and mental development. Excess is also undesirable, as it provokes metabolic disorders and other pathologies.

Animal proteins are mostly found in meat, milk, liver, and fish. To increase their biological value, it is useful to combine them with plant proteins, which are found in legumes, cereals, potatoes, nuts, and seeds. Choose products with better digestibility, namely:

• fish;
• beef;
• egg white;
• soybeans, beans, lentils;
• dairy products (for babies, breast milk is ideal).

Protein products are introduced into children's diets at different ages, and it is impossible to tell about all the details in a short review. Perhaps we can remind you of some rules for preparing dishes for children.

• Cook porridge in water, adding milk to the finished dish.
• Fish (fresh or frozen) – steamed only. Do not offer canned fish.
• Do not reheat protein dishes several times.

It is not recommended for children to use protein products for weight loss.

Products for a protein diet

The effectiveness of the protein diet has been proven in practice. At the same time, it has a number of advantages. For example, from a set of products for the protein diet, it is quite easy to prepare full-fledged cold, hot dishes and even desserts. In addition, protein is broken down more difficult than carbohydrates, prolonging the feeling of satiety. Thus, a person does not have to experience the painful hunger that accompanies some diets.

The effectiveness of taking protein products for weight loss consists in the gradual replacement of some carbohydrates with proteins. Experiencing the need for energy, the body is forced, in case of their shortage, to draw it by breaking down fat reserves. In an absolutely natural way, the body loses excess weight and approaches the desired ideal. And if you also tread a path to the gym, the result will accelerate and last for a long time.

Experts emphasize: it is very important to choose the right diet and calculate the amount of protein. The best for this purpose:

• beef;
• turkey;
• chicken fillet;
• sturgeon caviar;
• tuna;
• pink salmon;
• trout;
• cottage cheese;
• eggs;
• kefir;
• rice;
• oatmeal;
• buckwheat;
• beans.

Eat meat, fish, cereals boiled, caviar, tuna - in cans, fermented milk products - fresh. For successful weight loss, you must pay attention to the accuracy of the distribution of products.

But don’t overdo it: if the menu only includes protein-rich dishes for a long time, it may even lead to poisoning of the body.

Protein Products for Muscle Gain

Muscles begin to increase if the amount of incoming energy exceeds its expenditure. First, you need to sharply increase the caloric content of the diet, and so that food does not turn into solid fat - wisely select protein products for gaining muscle mass.

Practicing trainers are convinced: caloric intake should be increased to such an extent that weight increases by 600-800 grams per week (check every three days). No more, no less. This is achieved by an appropriate menu, popular and accessible to everyone who wants to have an athletic figure and excellent health.

• Lean meat, best of all – chicken fillet.
• Various fish, a wide range of seafood.
• Milk and fermented milk products, especially low-fat ones.
• Eggs, especially domestic ones.
• Legumes – except those that may contain genetically modified soy.
• Various nuts.

Protein products for weight loss are combined in the right proportions with fat-containing and carbohydrate products, fruits and greens. Such a diet is useful both on its own and in combination with special supplements, vitamin and mineral preparations. The main thing is not to try to get everything at once and keep the process under the control of a specialist.

Protein Products for Vegetarians

People who categorically do not share vegetarian views consider it unacceptable and harmful to completely give up animal food. The issue is controversial, since many feel great without meat, but one thing is certain: vegetarianism is not just asceticism in nutrition. Often, it is a whole system of worldview, different from the traditional one for most people.

Respecting everyone's right to choose, we offer an approximate list of basic protein products for weight loss, which will be useful for adherents of this diet.

• Seafood: fish, shrimp, squid, octopus, crab, caviar.
• Legumes: beans, peas, lentils.
• Seeds, nuts (various).
• Whole wheat, bread, pasta.
• Hummus (made from chickpeas), in the form of a spread for sandwiches.
• Soy substitutes for cheeses, sausages, meat products.
• Broccoli is a low-calorie cabbage variety that contains vegetable protein.

If a vegetarian only denies himself meat, then eggs, low-fat homemade cheese, milk and fermented milk products should be added to this list of protein products for vegetarians.

When doing sports, vegetarians have to "make up" the required amount in the form of a protein shake. What exactly to choose from the many offers - let the trainer or doctor advise.

Protein Snacks

What does it mean to have a snack? To eat on the go, in a hurry, whatever comes to hand and without chewing too much? It is possible, and many of us are guilty of this, having become addicted to fast food. And then we struggle with gastrointestinal diseases and excess weight for a long time.

But you can do it differently - satisfy your hunger quickly and at the same time with benefit, satisfying the body with the required energy. You just need to choose protein products for a snack from a variety of offers. For example:

• Eggs (boiled). An ideal option for a quick snack, with light proteins, the composition of which is recognized as a standard in comparison with any other proteins.
• Tuna - on its own, with a side dish or in a salad.
• Lentils will fill you up quickly and without extra calories.
• Yogurt or cottage cheese, with fruits or vegetables, provides enough satiety and energy.
• Muesli with yogurt, fruit, dry briquettes is a very healthy snack for people of any age.
• Oatmeal or other porridge: at home – cooked with milk, in the office – from a packet, cooked in a microwave oven.
• Soy nuts. They are easy to prepare in bulk, using as needed. Soy is soaked and then baked. It turns out very tasty and healthy.
• Peanut butter – mini canapes with a thin layer of peanut paste will enrich the body not only with vegetable fat, but also with a portion of protein.

Most of the products mentioned are also suitable as protein products for weight loss. You can't snack on chocolate bars, pastries, or chips.

The benefits of protein diets are a recognized fact these days. Whether or not to snack is a controversial issue. Most nutritionists tend to give a positive answer. Choose what is more comfortable and effective for you personally.