7 High Protein Foods

The biggest mistake that almost everyone on a diet makes is refusing protein intake altogether. This is primarily due to the fact that the body increases muscle mass. And you see that this is not at all the result a weight loss person wants to achieve. But few people know that in reality everything is exactly the opposite.

Protein is an important element in the diet. Dieters need this to prevent relapse because these foods help control appetite by lowering levels of the hunger hormone ghrelin. And for those who are trying to stick to proper nutrition, protein is necessary for maintaining fluid balance in the body, providing energy and, of course, strengthening muscle tissue.

If there is a lack of protein in the body, the immune system becomes very weak and the condition of the skin, nails and hair remains far below desirable. We spoke with endocrinologist and Solgar specialist Lira Gaptykayeva why some people develop protein deficiencies even with constant protein use. Plus, seven important nutrients you should add to your diet to feel better.

Why is there a lack of protein in the diet?

Depending on age, gender and concomitant diseases, the body needs to get enough protein every day. There is also a minimum daily protein requirement; this is about one gram of protein per kilogram of body weight.

The following factors affect protein metabolism in the human body

Insufficient intake with food. Vegetarianism, protein restriction in diet, hunger.

Impaired protein cleavage. Low stomach acid.

Violation of protein absorption and transport. Violation of bile flow, enzyme deficiency, inflammatory bowel disease, food intolerance, drug therapy.

long term stress. The devastating effect of cortisol on the background of dietary carbohydrate deficiency.

When there is a lack of protein in the diet, it can be supplemented with the intake of additional supplements. But this can only be done on the recommendation of a doctor.

Add to Your Plate: 7 High-Protein Foods

Eggs. Its amino acid composition is balanced, its bioavailability is high, it does not require significant metabolic costs and is digested in 45 minutes. 100 grams of eggs contain about 10-12 grams of protein.

Cottage cheese. It contains casein protein, which has the advantage of being slowly broken down into amino acids in the body. 100 g of cottage cheese contains 20-22 g of protein. And it will take 1.5 to 3 hours to digest in the stomach.

Yogurt. No matter what anyone says about dairy products, its main advantage is that it contains a sufficient amount of protein. It ranges from 5 to 12 grams and will take about an hour and a half to digest.

Fish. Protein can be called an easy-to-digest product, as it is digested within an hour. Fish contains an average of 18-20 g of protein per 100 g of product. But its biggest drawback is the lack of collagen. In terms of content in fish, it is several times lower than in meat or poultry dishes.

sea ​​products. Shrimp, mussels, squid and other foods are rich in protein. 100 grams of it contains up to 20 grams of protein. And this is not only useful, but also very tasty.

Bird. Almost everything is a dietary product, but the leader in beneficial properties is chicken breast. 100 grams of product contains an average of 22-24 grams of protein. At the same time, “white” meat contains much more useful elements than “red” meat. However, it will take up to two hours to master this subject.

Steak. Meat contains up to 25 g of protein per 100 g of product. However, in terms of bioavailability, it will be lower than all of the above products. Beef can take up to four hours to digest. I agree, not the best dinner.