A balanced diet plays a special role in human life, which consists of a properly composed daily diet containing the optimal amount of proteins, fats and carbohydrates. All these and many other components are vital for the full functioning of all organs. Each of the elements has its own characteristics: for example, for weight loss, amino acids are needed - structures that make up proteins. The body spends 30% more energy on their breakdown than on the breakdown of fats or carbohydrates. Thanks to such a large expenditure of calories, weight loss occurs.
Considering that it takes a lot of time to process and absorb protein foods (about 3-4 hours), then by including more proteins in the diet, we stay full longer. Therefore, eating foods rich in proteins is one of the indicators that you are on the right path to weight loss. Below we will share with you recipes for food for every day, talk about foods rich in proteins, but for now we will take a closer look at what protein is.
When eating, start your meal with protein.
When eating, you should first eat foods high in protein. They are eaten before starchy foods. This is due to the fact that protein stimulates the synthesis of PYY, a hormone responsible for the feeling of fullness, and also reduces the level of ghrelin, a hormone that promotes hunger. Its intake with food stimulates metabolic processes and maintains their activity not only after meals, but also during the night's rest.
Protein is the nutrient that prevents insulin levels from rising in the blood after meals, which has been proven in scientific research. One group of people was asked to consume protein foods and vegetables before carbohydrate foods, and the second group - after. Blood glucose levels were then measured. Scientists found that its indicators were lower in those subjects who received protein food at the beginning of the meal [1].
Amino acids
Many of us know about these organic compounds, but not everyone can explain what they are and why they are needed. Therefore, let's start with the basics.
Amino acids are the structural chemical units that form proteins
The latter are involved in absolutely all physiological processes of the body. They form muscles, tendons, ligaments, organs, nails, hair and are part of bones. I note that hormones and enzymes that regulate work processes in the body are also proteins. They are unique in their structure and each of them has its own goals. Proteins are synthesized from amino acids that humans obtain from food. This suggests an interesting conclusion - it is not proteins that are the most valuable element, but amino acids.
Cheese snacks
You can increase your protein intake in your diet with the right snacks. Cookies, buns, crackers, chips and other similar products are not the best option. They contain little protein. Their healthy and no less tasty analogue is cheese. It is lower in calories, rich in protein and calcium.
The highest protein cheeses are Parmesan cheese, Pecorino Romano, Gruyère and Swiss cheese.
Eating cheese during snacks not only saturates the body with the protein it needs, but also does not lead to an increase in cholesterol levels in the blood. The same cannot be said for oil-soaked chips. Your heart will be grateful for such a snack.
How to compensate for the lack of protein for vegetarians
Vegetarianism is considered a correct nutritional system if it is balanced, that is, protein foods are present in the diet. The absence of meat in the menu can be compensated for with vegetable protein:
- Dairy products. They are beneficial due to the optimal balance of amino acids. Whey has good digestibility. 500 ml of milk contains 1/3 of the daily protein requirement.
- Eggs. They are well absorbed and contain a complex of vitamins, micro- and macroelements.
- Cereals. They contain a lot of carbohydrates and minerals.
Among the plant sources of amino acids, corn stands out, which also contains fatty oils, mineral salts and selenium. This product is useful even in canned form. Corn is a preventative against atherosclerosis. Potatoes are also appreciated by vegetarians.
Food will be healthy only if the products are correctly combined. Some can be combined, while others are better consumed separately. For example, dairy products go with everything except eggs. The latter are best not consumed with corn, nuts and bread. Eggs can be eaten along with potatoes and legumes.
Eggs for breakfast
Oatmeal contains more protein compared to all other cereals. One classic serving contains about 6 g of protein. However, if you compare oatmeal with eggs, it loses significantly. Thus, three chicken eggs contain 19 g of protein, as well as selenium and choline necessary for the body.
A number of studies have shown that eating eggs can reduce appetite and keep you feeling full longer. Therefore, a person does not overeat during dinner.
Eggs for breakfast are not only a way to fill your body with protein, but also a “cure” for fighting bad LDL cholesterol. Therefore, their consumption in food is a prevention of cardiovascular diseases [2], [3].
Read more: TOP protein-rich foods
Greek yogurt is the highest protein yogurt
Greek yogurt is high in protein. It is enough to consume 240 g of this product for the body to receive 20 g of protein. These figures are 2 times higher than in classic yogurt.
In several studies, scientists have found that eating Greek yogurt promotes the production of intestinal hormones GLP-1 and PYY, which dull the feeling of hunger and promote rapid satiety [4].
This tasty product is also useful because it contains conjugated linoleic acid, which promotes weight loss. This has been proven experimentally [5], [6].
You can add fresh berries and fruits to Greek yogurt; sauces and dressings can be made from it to improve the taste of most dishes.
Add protein-rich foods to your salad
Vegetable salads are sources of minerals, vitamins and antioxidants. However, most of them contain little protein, so after a short period of time the feeling of hunger returns.
You can enrich any salad with protein using products such as:
- Chicken or turkey breast – 30 g of protein per 100 g;
- Tuna – 26 g protein per 100 g;
- Salmon – 25 g protein per 100 g;
- Cheese – 22 g protein per 100 g.
For vegetarians, chickpeas are a great option. It goes well with vegetable salads and contains 15 g of protein per 165 g of weight.
Protein shake for breakfast
To prepare a protein shake, whey protein is used, which quickly eliminates the feeling of hunger and does not prevent obesity. Recipe for a tasty and healthy drink:
- Almond milk – 225 g.
- Protein powder – 1 scoop (28 g). It contains 20 g of protein.
- Any fresh berries - 1 cup.
- Stevia (or sweetener) to add sweetness.
- Crushed ice – 1/2 cup.
All components are combined and blended using a blender. You can increase the amount of protein in your smoothie by adding chia or flax seeds to it.
Combine Peanut Butter with Fruit
Fruits are sources of vitamins, fiber and antioxidants, but they are low in protein. You can increase its content during meals by combining them with peanut butter. 2 tbsp is enough. l., so that the body receives not only the benefits of fruit, but also 8 g of protein.
Scientists have proven that eating peanut butter helps control hunger, lower blood sugar and improve overall health [9], [10].
Replaceable, conditionally irreplaceable and irreplaceable
Surprisingly, plants and microorganisms are able to independently synthesize all amino acids. But humans and animals are not subscribed to this.
Nonessential amino acids . Produced by our body independently. These include:
- glutamic acid;
- aspartic acid;
- asparagine;
- glutamine;
- ornithine;
- proline;
- alanine;
- glycine.
Conditionally essential amino acids . Our body creates them, but not in sufficient quantities. These include histidine and arginine.
Essential amino acids . You can only get them from supplements or foods. More details about them are written in the article about essential amino acids for humans.
Enjoy the benefits of jerky
Eating low-fat jerky can fill your body with protein. However, you need to choose a product that does not contain preservatives, sugars and other harmful components. Meat from grass-fed, free-range animals will be beneficial. This product is high not only in protein content, but also in omega-6 fatty acids necessary for the body. One 28g serving contains 7g of protein.
The undoubted advantage of dried meat is its ease of storage. It will stay fresh out of the refrigerator for several months. It is convenient to take it with you to work and on the road as a healthy snack.
Conclusion
If your goal is health and muscle growth, then choosing the right nutrition should come first. Moreover, there are many products that provide amino acids. In addition to those already listed, these are soybeans, Brussels sprouts, lentils, cereals, and so on. The main thing is to be attentive to your body and eat only the healthiest things.
You can also buy ready-made amino acid complexes, which greatly simplifies the issue of selecting products for an athlete’s diet.
Cottage cheese - a product for breakfast, lunch and dinner
Cottage cheese is a source of protein. One 225g serving provides 25g of protein. Scientists conducted an interesting study. It involved women who followed a diet with a high and normal content of dairy products. As a result, waist sizes decreased significantly in those subjects who ate more cottage cheese [11].
Fresh natural cottage cheese is delicious in its pure form. It can be supplemented with nuts, berries, seeds, stevia, cinnamon and other products to diversify your diet.
Soya beans
Soybeans are popular among vegetarians as they are the leaders in protein content among other legumes. One serving contains about 17 g of protein and no more than 180 kcal.
Soybeans are an excellent dish for saturating the body with antioxidants, the main one of which is kaempferol. In studies with rodents, it was found to promote weight loss and reduce blood sugar levels.
Soybeans can be added to meats and stewed vegetables to make the dish even healthier.
Read more: 10 products that replace meat
Deficiency and excess of amino acids
What signs may indicate a lack of organic compounds in the body:
- weak resistance to infections;
- deterioration of skin condition;
- delayed growth and development;
- hair loss;
- drowsiness;
- anemia.
In addition to the lack of amino acids in the body, there may be an excess of them. Its signs are as follows: disorders of the thyroid gland, joint diseases, hypertension.
You should know that such problems can arise if there is a lack of vitamins in the body. If normal, excess organic compounds will be neutralized.
In case of deficiency and excess of amino acids, it is very important to remember that nutrition is the determining factor here.
By choosing your diet wisely, you pave your way to health. Note that diseases such as diabetes, lack of enzymes or liver damage. They lead to a completely uncontrolled content of organic compounds in the body.
Canned fish
Canned fish is a source of proteins. It is convenient to use as a snack between main meals. The choice should be made in favor of canned mackerel, salmon, herring or sardines. These types of fish saturate the body not only with protein, but also with omega-3 fatty acids. 100 g of product contains 20-25 g of protein and no more than 200 kcal. It is good to combine canned fish with fresh vegetables.
Author of the article:
Mochalov Pavel Alexandrovich |
Doctor of Medical Sciences therapist Education: Moscow Medical Institute named after. I. M. Sechenov, specialty - “General Medicine” in 1991, in 1993 “Occupational diseases”, in 1996 “Therapy”. Our authors
Prices and where to buy amino acids
amino acid
August 11, 2015
Source
Ekaterina Smolnikova
Practicing endocrinologist (10 years of experience). He has extensive experience working in private and public clinics in Russia.
Ask a Question
Last updated February 2, 2021 at 4:34 pm
Amino acids in food - the table will help you create a balanced diet. The concept of amino acids is not familiar to every person; we have heard more about beneficial vitamins and minerals. What are these mysterious substances - amino acids? What benefits do they bring to our body and what foods are they found in? This will be discussed in our article, and a special table of amino acid content in food products will help you in creating a balanced diet.
