Protein is a necessary macronutrient that forms the building blocks of our bodies. It helps our bodies in maintaining muscle mass and weight loss.
Ideally, women need 50 grams of protein and men need 60 grams of protein on a daily basis to maintain healthy body mass. But, for people on a protein diet, the basic requirement can go much higher.
Protein And Weight Loss
People on high protein, low carbohydrate diets lose weight quickly. The body needs carbohydrates to produce energy and water is a byproduct of that process. When carbohydrates are cut out, the body starts metabolizing fat for energy and water. This process is called ketosis. The benefit of this process is that we don’t feel hungry, and that helps in weight loss. Ketosis can cause few discomforts like nausea, headaches, etc.
Also, it is essential to include vegetables and fruits in protein rich diets, so that the body doesn’t lose out on other important nutrients and fiber.
Take a look at a list of foods that contain protein:
#1. Turkey Breast
It is one of leanest meats you can consume. It is delightfully rich in vitamin B complex, selenium, zinc and phosphorous. It is also a great source for tryptophan, which helps in the production of serotonin in our bodies. Serotonin helps in regulating our anxiety, mood and happiness.
100 grams of turkey contains 30 grams of protein.
#2. Chicken Breast
Chicken breast is one of the most highly consumed lean meats. It is very high in its protein content. It is a great source of vitamin B complex, potassium, magnesium and iron.
Consuming 100 grams of chicken breast can take care of 62% of our daily protein requirement. Also, wild, pasture-raised chicken can provide more nutrition than poultry chicken.
#3. Egg White
Egg is one of the most wholesome and nutritious foods found in nature. Egg yolk is the healthy part of egg but it contains fat as well. Amazingly, egg whites consist only of quality protein and water. It is a great source of pure protein. 100 grams of egg white contains 11 grams of protein.
Tuna is one of the healthiest types of fish available. It is rich in protein and many other essential minerals. It consists of almost pure proteins. It is a great source of omega-3 fatty acids. Omega -3 fatty acids play an important role in maintaining healthy body and mind. It aids in overcoming depression, preventing Alzheimer’s and helps in maintaining good bone and hormone health. Tuna contains high amounts of selenium. Selenium is vital in maintaining thyroid function. 100 grams of tuna provides 23 grams of protein.
Shrimps are delicious, low-calorie, protein-rich seafood. Size is no interruption when it comes to nutrition for this tiny delicacy. It is rich in vitamin D, vitamin B complex, iron, phosphorous, selenium and copper. It contains astaxanthin, which protects our bodies from inflammation and oxidative damage. 100 grams of shrimp provides 20 grams of protein.
It is a low-cost, commonly available fish. It is another protein-rich food which is comparatively lower in calories. Even though, it contains omega-6 but it is of no great concern. It also contains various other beneficial nutrients like omega-3, Vitamin B complex, selenium etc. 100 grams of tilapia provides 26 grams of protein.