Proteins in food help in the weight loss process and are found in many cheap, affordable foods, both of animal and vegetable origin. Here are the best sources of protein! Breakfast protein is very important because it provides the energy that the human body needs during the day and gives satiety, so they are essential for people who want to lose weight, but also for those who want to increase muscle mass.
Unfortunately, most people on us-reviews.com skip breakfast, sometimes even lunch, and only eat late at night when they get home, and then they probably make the worst choice for the body, namely eating fatty foods.
Why do we need protein?
Protein is the nutrient that the body needs every day along with fats, carbohydrates, and raw foods to get a balanced diet. Proteins are useful for the healthy development of the body, are part of muscle tissue, cells, and organs, and are the main source of energy. Without protein, the human body could not live.
For balanced and healthy diets I can try to study reviews about healthy fitness meals for diet food services. This will help you create healthy menus based on the needs of your body.
How much protein should we consume?
Many people, especially those who do regular sports, follow a diet that is high in protein.
Experts recommend for adults consumption of 46 grams of protein per day for women and 56 grams of protein per day for men. People who have a vegan diet can consume about 80 proteins a day by eating nuts, grains, and beans.
According to Healthline, protein malnutrition is a major problem for many people, with adults living in developed countries consuming too much protein a day compared to what is needed in the body.
Can we eat too much protein?
When large amounts of protein are consumed, or when those high-protein diets are followed, proteins can become harmful to the body. Part of the risks posed by excess protein is represented by:
- Osteoporosis – because proteins help eliminate calcium;
- Gout – due to excess uric acid, which results from protein metabolism, and which is not eliminated properly, depositing on the joints;
- Severe intestinal transit;
- High cholesterol;
- Increased levels of urea and uric acid, which cause kidney disease.
Protein-rich foods for a balanced diet
1. Black beans
Black beans are often a cheap source of protein. Black beans can be prepared in a variety of ways, becoming a very versatile ingredient in meal preparation.
Corn has about 15.6 g of protein per cup. Also, corn contains a good amount of fiber and minerals, including calcium. Boiled corn is also a delicious snack, especially during the summer, very popular in Romania.
Potatoes are high in starch and carbohydrates, being good sources of nutrients, including protein. A medium peeled potato contains about 4 g of protein. People should be careful when preparing a potato because the way they are prepared and the extra elements added will add calories. Frying is not recommended, but a boiled or baked potato is an important source of protein and does not have many calories.
A cup of raw broccoli has almost 2.6 g of protein and contains a variety of nutrients such as folate and potassium. This vegetable has only 31 calories per cup.
Cauliflower has a lot of protein and very few calories. A cup of chopped cauliflower has 27 calories and 2 g of protein.