Healthy weight loss! High-protein, high-fiber diet

High protein and high fiber are the gold standard for choosing foods for weight loss. It is generally recommended that 10% to 15% of the daily calories needed by the human body come from protein. If you are losing weight, this ratio can be increased to 20% to 25%. Protein is an important nutrient needed by the human body. At the same time, high-protein foods can increase satiety, prolong digestion time, and help control dietary calories. But what are some foods that are high in protein?

High protein and high fiber are the gold standard for choosing foods for weight loss. If you are losing weight, you can increase the protein content of your daily diet to 20% to 25%.

Simply put, protein can be divided into animal protein (such as eggs, milk and various meats) and plant protein (such as beans and their products). Because the bioavailability of animal protein is higher than that of plant protein, it is also called high-quality protein.

1. Milk and dairy products

Milk like cow's milk, goat's milk, etc. are all from livestock. They all contain a lot of protein, among which cow's milk has the richest protein content. Milk not only helps us replenish sufficient protein, but also contains rich calcium. Regular drinking can help us effectively prevent calcium deficiency.

In addition to commercially available fresh milk, milk powder is also one of the food sources that many people choose to supplement animal protein. Among the finished milk powders with different ingredients, skimmed milk powder has a lower fat content. Therefore, milk made from skimmed milk powder is a better source of protein and calcium for adults to maintain a slim figure.

The amino acids in animal protein in common foods are most consistent with the amino acids needed by the human body.

2. Meat

Livestock meat covers a wide range, such as beef, mutton, pork, dog meat, chicken, duck, goose, quail, ostrich, etc. These meat foods are all livestock meat. These meats contain amino acids needed by the human body, and the types of these amino acids are most consistent with the amino acids in animal protein. Therefore, the nutritional value of animal protein is higher than that of plant protein.

Moreover, among all animal proteins, the nutritional value of milk and egg proteins is the best among all protein foods because they are easy to digest, contain a complete range of amino acids, and are not likely to cause gout attacks.

3. Eggs

In addition, when it comes to foods with high protein content, eggs are the best. Whether it is chicken eggs, duck eggs or quail eggs, the protein contained in the egg yolk is slightly higher than that in the egg white. Although the protein content in egg yolk is very high, one egg yolk contains up to 300 mg of cholesterol. Therefore, even people who do not have heart disease should not eat egg yolk. The cholesterol content of egg white is 0, and the egg yolk contains a lot of fat. We can't see any fat in ordinary egg yolks, but if you cook the egg yolk in a microwave, you will find that a lot of oil will flow out. The fat in the egg yolk can also be seen in the salted egg yolk.

Studies have found that the calories in egg yolk are 6 times that of egg white, so egg yolk is also considered a high-calorie food. Therefore, many people regard eggs as the best choice for weight loss. They not only provide nutrition, but also help us achieve the effect of weight loss.

Plant protein is also a food with high protein content. Therefore, people who are worried about consuming too much meat and excessive fat intake can switch to eating bean products.

4. Soy foods and soy products

Plant protein is also a food with high protein content, such as soybeans, green beans and black beans, but soybeans have the highest nutritional value among them. The best plant protein is soy protein, which is also very easy for the human body to digest and absorb. Therefore, soy protein has always been the main source of protein for vegetarians. The study also found that consuming more soy products in the daily diet can lower cholesterol and has anti-cancer effects. Moreover, soy protein is rich in isoflavones, which are hormone-like compounds that can inhibit the growth of tumor cells caused by hormonal imbalance.

Source: 39 Health Network www.39.net

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