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Most diets, starches and fats are often restricted, instead of high-protein low-fat foods that support the weight loss process. These foods not only help to strengthen muscles but also improve weight significantly.
Here are some recommended high-protein foods for those who are in need of safe weight loss.
1. Eggs - foods high in protein and low in fat According to nutritionists, whether you are in a weight loss regime or want to gain weight healthily, eggs are a protein-rich food that cannot be ignored. Eggs are rich in protein but low in calories. So, you can easily control your weight while still maintaining muscle tone.
Contrary to the concern of many people that eating a lot of eggs, especially egg yolks, can cause cholesterol levels to increase (one of the leading factors leading to cardiovascular disease). To date, there have been no studies that have demonstrated a relationship between high egg consumption and an increased risk of heart disease.
Nutritionists recommend: every week, you can eat about 3-5 eggs without causing any health-related problems.
2. Fatty fish brings unexpected weight loss results Fatty fish is also one of the protein-rich foods for people to lose weight because of its rich omega-3 fatty acid content. This type of protein not only supports muscle building, but also has a metabolic and anti-inflammatory effect. When consuming fatty fish (such as tuna, salmon ...), inflammation as well as weight will be controlled. In addition, omega-3 fatty acids also help reduce the risk of cardiovascular disease and stimulate brain activity.
Thịt bò nạc là thực phẩm giàu protein cho người giảm cân
3. Lean beef rich in dietary protein Each 100 grams of beef contains about 36 grams of protein, accounting for up to 36% of the nutritional ingredients in beef. Therefore, nutritionists consider beef as one of the food groups that provide the most abundant sources of protein.
However, beef is also high in fat, making it less desirable in the diet than many other foods. If you want to add this meat in your meal, you should grill or pan-fry to limit the amount of fat when processing, thanks to the red makes the meal healthier.
Besides protein, beef is also a source of vitamins and minerals such as vitamin A, B vitamins, vitamin C, zinc, iron, calcium... to help enhance immune activity as well as muscle synthesis on all body.
4. Shrimp, high protein food - low calories for weight loss If you are looking for a high protein low fat food to add to your daily diet, then shrimp is an ideal choice. .
According to nutritionists, every 100 grams of shrimp can provide up to 21 grams of protein - a relatively high protein content, while also containing little fat. In addition, shrimp also contains many other nutrients beneficial to health such as vitamin B12, selenium, or omega-3, which stimulate the process of energy regeneration, keeping the body full of life.
5. Protein-rich legumes and nuts The vast majority of beans and seeds are great choices for improving your physique. Scientists say: each 100 grams of nuts contains up to 33 grams of Protein, in particular, some famous low-fat protein-rich beans / nuts are pumpkin seeds, cashews, sunflower seeds, peas, beans Greens, almonds, lentils...
Besides being low-fat protein foods, nuts and beans are also rich in nutrients including vitamin A, vitamin E, vitamin C, vitamin K. .. These vitamins not only benefit the skin, but also boost brain activity and improve eye health.
Chuối cũng nằm trong nhóm thực phẩm giàu protein cho người giảm cân phổ biến
6. Milk and dairy products The nutritional value of milk has been recommended by nutritionists to be suitable for all ages and all target groups. Milk is a rich source of protein: it is reported that every 28.5 grams of milk contains about 1 gram of protein.
Milk is now divided into 3 main types: whole milk, skim milk and low fat milk. For those who want to lose weight and improve their figure, you can choose low-fat milk or skim milk as a group of low-fat protein foods in your daily menu.
Not only provides protein, milk also has a multitude of other minerals and vitamins, helping to restore tissues and cells in the body, providing energy for daily activities.
Nutritionists recommend drinking at least 1 glass of milk every day to promote health. Besides, you can also replace milk with more attractive products such as ice cream, yogurt, cheese or other products derived from milk.
7. Bananas are a popular protein-rich fruit in the diet. Bananas are a tropical fruit that aids digestion. Besides this role, bananas are also in the popular protein-rich food group for weight loss. According to nutritionists, every 100 grams of banana will contain about 4 grams of protein. Bananas are often used after meals for dessert as well as in combination with fruit salads.
8. Sweet potatoes are an ideal weight loss protein rich food Each 100 grams of sweet potatoes contain about 5.4 grams of Protein - this is a high content compared to many other foods. Not only that, sweet potatoes are also a source of many other nutrients such as starch, fiber, vitamin A... The vast majority of diets in Vietnam also often add sweet potatoes to the menu to reduce weight and get in shape.
Sweet potatoes should be baked or steamed whole, limiting processing methods such as frying, stir-frying... will cause the nutritional content of this tuber to be lost.
9. Broccoli Broccoli is known to be a good source of fiber. Besides, this is also a high-protein low-fat food group, which is very suitable in conventional diets - weight loss. The protein content in 100 grams of broccoli ranges from 3 grams to 3.2 grams - a much higher amount than other vegetables.
So, if you both want to add more fiber and need to ensure the amount of protein your body provides, choose broccoli.
In general, a menu of foods rich in low-fat protein will bring unexpected weight loss effects, support muscle building to help the body look toned and healthy.
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