Don’t worry about lack of protein by eating these foods
If you are thinking of burning excess body fat and losing weight, or if you are trying to strengthen or increase your muscles, you should know that you will not succeed without consuming protein.
Proteins are one of the main factors that make up the structure of the body and their consumption is necessary to control the metabolism and vital processes of the body.
Today, with the emphasis of diet experts on eating low-fat and low-calorie foods, protein, which is one of the main elements in weight loss, has been removed from people’s diets or its consumption has been minimized. Studies show that reducing or not consuming protein foods leads to overeating and overweight. In addition, protein consumption is necessary for the growth and repair of body muscles.
If you want to have a healthy diet plan, consider that 10 to 35 percent of your daily food intake should be proteins. This amount is 46 grams for women and 56 grams for men. If you make the right food choices throughout the day, you can easily get the amount of protein you need. For this purpose, do not miss the continuation of this article, which mentions 10 delicious foods rich in protein.
1 Nuts
All types of nuts, including pistachios, walnuts, almonds, etc., are healthy and rich sources of protein, and their fat is unsaturated fat, which does not clog blood vessels and is considered one of the main components of a healthy diet. Nuts are also rich in fiber, which, along with the protein in them, will keep you full longer. If you’re concerned about your calories, you can limit your nut intake to a handful or two a day.
It should be noted that although all types of nuts are beneficial for the health of the body, according to research, almonds have more benefits. Research shows that almonds are rich in vitamins, fiber and minerals, lower bad cholesterol and help control weight.
2 eggs
For years, we have known eggs as a food with high cholesterol, and for this reason, many people avoid eating them. But now the American Heart Association has announced that the benefits of moderate egg consumption (less than six whole eggs per week) outweigh the risks of cholesterol. In addition, one large egg contains 6 grams of protein and only 70 calories. It is recommended to consume boiled eggs and benefit from its nutritional benefits.
3 abstract yogurt
Abstract Yogurt is rich in protein that can be consumed as a healthy snack. About 15 to 20 grams of protein can be found in every 200 grams of condensed yogurt, which is 9 grams in the same amount of regular yogurt.
4 turkeys
Turkey meat is a rich source of protein and at the same time low in calories. 100 grams of turkey meat contains 25 grams of protein and only 140 calories of energy. In some supermarkets and sales centers, slices of turkey meat can be prepared; But note that the amount of sodium in this meat is high. It is better to prepare fresh turkey meat and roast it to avoid consuming excess salt and sodium.
5 curds
Curd contains a complete protein, which has all types of amino acids needed by the body to build and maintain muscles, and you also feel full by eating it. You can mix curd with low-fat milk, frozen fruits, nut oil, or whatever you think is useful and eat it as a complete meal.
6 cheese
Cheese is a rich source of protein. Low-fat cheese along with fruits and vegetables can be a good snack that keeps you full between meals.
7 lentils
As vegetarians believe, lentils are a rich source of protein, fiber and minerals, and are also low in calories and almost fat-free. One cup of cooked lentils contains 22 grams of protein, 300 calories and less than one gram of fat. Since lentils cook very quickly and have a pleasant taste, they can be eaten as a meal or a snack.
8 cheese or soy curd
Soy is a rich source of protein that is rich in nutrients and healthy fats. In addition, research shows that soy consumption can reduce the risk of breast and prostate cancer due to its high level of phytoestrogens.
9 oil or butter of fatty seeds
Peanut oil, almonds, walnuts and other similar seeds are rich sources of protein. Almost every two spoons of this oil has 7 grams of protein; But since this oil contains fat, be careful when using it. Daily consumption of different types of this oil in small amounts is considered a suitable diet that also provides the protein needed by the body.
10 pumpkin seeds
Pumpkin is rich in fiber, minerals and vitamins. 28 grams of pumpkin seeds contain eight grams of protein and large amounts of minerals including potassium, manganese and iron. Of course, it should be noted that due to its high fat content, you should be careful about its consumption.