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Best sources of healthy protein: Six foods that will help you lose weight and build muscle


HIGH-PROTEIN diets can help with weight loss and muscle growth. Here are six healthy sources to add to your diet now.

Protein is an essential nutrient, responsible for multiple functions in your body.
Everyone needs to incorporate protein into their diet, but if you do endurance sports or weight training it might be worth upping your intake.
A lot of gym-goers will follow a high-protein, low-carbohydrate diet in order to shed fat and build muscle.
Protein is an important component of every cell in the body. Hair and nails are mostly made of protein and your body uses protein to build and repair tissues.
Eating more protein can also help aid weight loss as it makes you feel fuller for longer.
Common sources of protein include meat and dairy, but there are some high-protein vegan alternatives too.
Some people like to use protein shakes, but where possible is it best to get your protein from natural foods.
Here are six healthy sources of lean protein:
1. Eggs
Eggs are a great source of protein and they are easy to incorporate into everyday dishes.
The average egg contains about 6-7g of protein, according to heathline.com.
However it depends on the size of the egg. Some large eggs can contains up to 13g of protein.
People often think that protein is only found in the egg whites, but the yolk actually contains about half of the protein.
The yolk also contains almost all of the nutrients and fat. Therefore eating the entire egg is most beneficial for your health.
2. Milk
Dairy foods are packed with protein and contain bone-building calcium.
There is around 8g of protein in a glass of milk. Drinking a high-protein drink like milk for breakfast can also reduce your risk of type-2 diabetes.
3. Hemp Seed
Hemp seeds contain around 31g of protein per 100g serving.
These seeds are packed with protein and contain all 22 known amino acids.
Hemp seed also contain omega-3 and omega-6, making them a good alternative to fish.
They are high in magnesium, a mineral which helps control blood sugar levels so they re perfect for Pepe with diabetes.
With 31g of protein, they contain more than beef and the same as a chicken breast.
4. Yoghurt
Yoghurt contains a heady mix of casein and whey protein and is a great healthy protein-rich food.
There is roughly 10g of protein per 100g. Add some nuts and berries for a great healthy breakfast option.
5. Black Beans
There is around 15g of protein in a 1 cup serving of black beans.
Not only are black beans a great source of protein, the tiny powerhouses are packed with fibre, potassium, folate, vitamin B6 and lots of phytonutrients.
Black beans also boast antioxidant and anti-inflammatory properties. With 15g of protein per cup, they contain more than a chicken drumstick.
6. Fish
Fish is a great source of low-fat protein. There are many types of fish and the quantities of protein vary.
However, fish such as salmon contains roughly 22g of protein per 100g.
How much protein should you eat in a day?
Terri Ann Nunns, who created the self-titled 123 Diet Plan, believes you can lose 7lbs in a week by tweaking your diet.
She recommends eating 300g of protein every day, which can be found in meat, fish and diary products.
Slimmers are also advised to cut back on starchy carbohydrates and sugar, which should keep them feeling fuller for longer.
Alexandra Miller, a corporate dietician, says protein keeps you feeling fuller for longer, repairs muscle tissue and ups your energy levels.
And while everyone's body is different, there is a "perfect" amount of protein, that could help you beat the bulge.
“Protein needs are based on body weight or, in some instances, a percentage of calories but as a rule the minimum recommended dietary allowance for protein is about 0.4 grams of protein per pound for women.” Alexandra told Pop Sugar.
If you're planning on slimming down, the health expert recommends increasing your protein intake by about 50%.
To aid weight loss you should be eating 0.54 to 0.68 grams of protein for every pound you weigh, every day.
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