La nutrition It is very important, food is the fuel our body needs so that it can have energy and thus improve our performance.
There are many foods and many times we do not know which are the best for us. Then, we tell you which are the foods rich in proteins and low in fat, perfect to help us lose weight and increase muscle.
A balanced diet is the key to maintaining good health, You should not abuse any food group, however, this time we want to tell you which are the foods richest in protein and at the same time low in fat.
Proteins are a fundamental macronutrient and we have to get them from the best foods. They are found in a large quantity of food accessible to all, however, not all foods rich in protein are healthy.
High-protein, low-fat foods
We have to find those high-protein, low-fat foods to protect our body, thus we will be able to maintain a good intact muscle mass and they will even help you to increase it effectively.
Protein-rich foods are filling, help us lose weight and are necessary to build muscle. The more protein you consume you will help protect your muscles, the caloric expenditure and the activity of your metabolism will increase.
Vegetables
These little foods have a lot of protein in addition to carbohydrates. They provide a large amount of energy.
- Soy is the one that contains the most protein. For 100 grams you will contribute to the body 37 grams of protein, it is two times more than the proteins that we find in the meat.
- The lentils they contribute 23 grams per 100 grams.
- Chickpeas and beans arounde 19 grams.
These proteins are of plant origin so it is a good way for vegetarians to increase their protein dose. Apart from proteins or carbohydrates, they are also beneficial to increase vitamins and minerals to the body.
Nuts
We know that nuts should not be abused, they have a large amount of fatty acids that can make us fat, therefore, nutritionists recommend an amount of 30 grams per day.
They are a very healthy type of food for the body, the fats they contain are of high biological value, omega 3 acids that help us control and regulate cholesterol levels in the blood making our system work properly.
- Peanuts contain 24 grams of protein per 100 grams. Although many recognize that peanuts are within the legume family.
- Pistachos gain 19 grams of protein per 100 grams. They must be consumed in moderation so as not to gain weight.
We have to select the roasted nuts, look for the natural variants since the fried and salted nuts are not so beneficial.
Seitan
You may have heard about him seitan, or have you ever seen it in the supermarket. It is always related to food designed for those who decide to maintain a vegetarian or vegan diet, however, it is a very good option if we want to increase protein intake in a simple and natural way.
El seitan is obtained from wheat, is the protein of wheat, the gluten it contains is high at the same time as the protein. It is known as vegetable meat, because it is also a versatile food that can be easily transformed into steaks, minced meat or meatballs.
Seitan provides quality proteins Since it is obtained from wheat protein, it is a good option because this food is low in fat. It has great advantages and it should not be overlooked if meat consumption has been completely reduced.
Egg white
The egg is consumed all over the world and the part of the white is ideal to increase proteins in a natural, safe and effective way in our body. Each egg provides 6 grams of protein in the white part and does not contain any fat because it is concentrated in the yolk.
The ideal of the egg is that we can easily separate its parts to consume what we need at that time.
Fish and seafood
We can also find foods rich in protein and low in fat within the group of fish, in this case, we have to focus on cod and tuna since they contribute 21 grams for every 100 of product.
On the other hand, if you like seafood, do not stop consuming prawns, They are healthy and full of protein, since 100 grams provide 23 grams of protein. They can be consumed in many ways, although the best and indicated is steamed to keep their nutritional properties intact.
Gelatin
La gelatin It has many uses in the kitchen, although we can also consume it as a dessert. In that case, we have to find sugar free and in the most natural stateWe have to look at the labeling and its ingredients.
Gelatin contains 84 grams of protein per 100 grams product. Jellies made from fish They are the ones that have the most proteins and are of natural origin. Chemical gelatins also contain protein but in less quantity.
Protein shakes
Perhaps one of the fastest ways to increase the dose of protein in our diet because the concentration is very high. Protein-rich shakes should not be abused because it could cause damage, any excess is counterproductive.
Bodybuilders or athletes need the most protein to generate, increase and protect muscle mass. You can look for products rich in protein in specialized stores, although the ideal is to get them from natural and safe foods.
Liver
In this case, the liver, although not as consumed as meat, It gives us 20,5 grams for every 100 grams of liver that we consume. It is interesting to include it in our diet if we are looking to increase protein, although it must be taken into account that the liver also has part of fat. In addition, it is good for increasing the dose of iron in our body.
Cured cheese
In this case, also the cured cheese can be one of the most indicated foods to increase protein, although we have always related it to its percentage of calcium.
Look for cured cheeses, they contain less water and all their nutrients are more concentrated, compare the grams of protein in the labels, select cheese as the first option Parmesan and then the cheeses manchegos
In this list you will find foods high in protein and low in fat, We have not talked about meat of animal origin, we wanted to offer another series of options that may not be taken into account when we want to increase that group of nutrients.