To lose weight effectively and sustainably, it is essential to comply with certain essential premises: take care of your diet, do constant physical exercise and maintain willpower. Among the most effective strategies, the consumption of foods rich in proteins is positioned as one of the most recommended.
Proteins are essential for losing weight, but not all are the same. It is essential to identify which are the most appropriate to contribute to the pérdida peso and fat. If your goal is to lose weight in a healthy way, it is not enough to consume protein in quantity; Quality also countsTherefore, it is crucial to opt for low-fat protein sources.
Best proteins for weight loss
Next, we'll explore the foods that offer the most beneficial proteins for those looking to lose weight:
- Egg white: A food that stands out for its zero-fat and low-carbohydrate content. It is an exceptional source of high-quality protein, with few calories and a great capacity to satisfy the appetite.
- Skimmed milk: Ideal for increasing protein intake in a simple way, they contain less fat than their whole versions and are rich in minerals and vitamins essential for the body.
- Lean meats:Skinless chicken, turkey, and some lean parts of beef and pork contain high-quality protein and nutrients like iron, which are essential for maintaining a healthy lifestyle.
- Legumes: They represent a vegetable source of protein, with no fat content and a high fiber content, ideal for improving digestion and satiety.
These foods are not only rich in protein, but can also be combined to diversify your diet and avoid monotony when it comes to cooking.
Amount of protein needed
It is important to understand that although proteins are essential, their consumption should be moderate. Excess can be harmful to health. In a moderate high-protein diet, 22% of daily calories should come from lean, high-biological-value proteins. On average, this equates to 112 grams of protein in a 2000-calorie diet.
What proteins provide
Proteins perform multiple vital functions in the body. Regular consumption of them offers the following benefits:
- They prevent sagging of muscles and skin.
- strengthen hair, skin and nails.
- They contribute to the maintenance of healthy bones.
- They help prevent water retention. liquids.
- They increase the Energy and vitality, improving physical performance.
- Strengthen the defenses of the immune system.
- They facilitate the burning of body fat.
- They prevent constipation, especially plant-based proteins.
Animal protein
Among proteins of animal origin, the following options stand out:
- Eggs: Highly versatile and rich in essential amino acids.
- Red meat: Like beef, lamb and lean pork.
- White meat: Chicken and turkey, preferably skinless.
- Seafood: Oysters, shrimps and mussels.
- White fish: Hake, sole, monkfish.
- Blue Fish: Salmon, tuna, mackerel.
- Dairy products: Yogurts, low-fat cheeses.
Vegetal protein
Vegetable proteins are especially valuable, as in addition to proteins they provide fiber, vitamins and minerals. The main foods rich in vegetable proteins are:
- Vegetables: Lentils, chickpeas, beans.
- Nuts: Almonds, cashews, pistachios.
- Cereals: Quinoa, oats, whole wheat.
- Seeds: Chia, sesame, sunflower.
- Mushrooms and fungi: Portobello, mushrooms.
- Plant derivatives: Tofu, tempeh, seitan.
The balance between animal and vegetable proteins is the key to a healthy diet. healthy that is also sustainable. Therefore, alternating between both sources provides complete and versatile nutrition.
Integrating proteins into your diet is an effective strategy to lose weight in a healthy wayA high-protein diet, combined with regular exercise and a balanced lifestyle, will help you achieve your goals, improve your health and maintain a healthy weight over time.