The 50 protein foods that help you lose weight

Proteins, in addition to increasing the feeling of satiety, are an essential macronutrient when conserving and gaining muscle mass, intervene in the digestive process and are part of muscle structures and bone tissues.In addition, high -level foods in protein have a greater thermogenic effect, and how much the thermogenesis is, the greater the energy to be spent for digestion.During digestion, enzymes help digest proteins making them small parts, amino acids, so that our body easily assimilates them and that requires enough energy to perform.That is, the body burns more calories when doing the digestive process.

1- Eggs

They provide excellent quality proteins.The egg is a nutritious food and with a not very high energy contribution (48 kcal per unit of an average size).It is a food with high biological value and also source of vitamins such as A and D.They can be consumed with the yolk or only the clear.A good option is to include it at breakfast a couple of times a week to start the day with energy and be satiated to face the morning.They can also be cooked in a salad, take them for dinner in a scrambled or passed by water, there are many ways to include them in the diet.

2- lean meats

Magras meat such as chicken and turkey are low -fat foods, especially when consumed without skin, where most of the fat resides, they affect cholesterol less than red meats, provide minerals, vitamins and are rich in proteins.They are highly recommended to lose weight and are very healthy within a varied and balanced diet and in adequate quantities.They have high biological value proteins, given their content in essential fatty acids, and are very easy to include in the day to day since they can be prepared in a varied way: soups, sauteed with vegetables, grilled, skewer, in salad.

3- Fish

It is a good option if you want to lose weight since it does not contribute almost calories and is a source of protein.In addition, Omega 3 has, minerals such as phosphorus, magnesium, selenium and vitamins such as B, A, D.There are a multitude of fish to include in the diet so one does not tire since they can cook in different ways.Among the fish that stand out for their greatest protein contribution are beautiful, tuna, boquerón, anchovy and salmon.

4- Milk or yogurt

Milk or yogurt without added sugars, or with their natural sugar, are good sources of protein, and have calcium, potassium and vitamin D.In addition to breakfast, they can be included in the dessert or between hours to satisfy and not get hungry to food.They also serve to gain muscle mass.

5- Proteins of plant origin

Vegetable proteins have innumerable benefits, they contain less fats, they have more fibers that contribute to regulate intestinal transit and contain all essential amino acids to wear a complete diet.The protein of plant origin has a lower bioavailability than that of animal origin, this does not mean that its consumption is less healthy or of worse quality, only that they contain less protein concentration, so it is good to combine them.

6- Legumes

Being proteins of plant origin, they have less availability, but a high fiber content, so it favors the feeling of satiety and is good to lose weight, they contain essential amino acids such as arginine, which can contribute to the maintenance of muscle mass.Legumes with more protein are altramuces, beans, dry peas, lentils, chickpeas and of course soybeans.Soy is a rich legume in high quality proteins, isoflavones and essential amino acids, also contains calcium, which contributes to the normal functioning of the muscles and the maintenance of bones and teeth in good condition.

7- Quinoa

It is considered a pseudocereal and stands out for its protein content of high biological value, superior to most cereals.In addition, it provides all branched amino acids, it has a low glycemic index and is rich in omega 6 fatty acids that contributes to normal blood cholesterol levels.It can be taken in salads, with vegetables, or mixed with breakfast fruits, it can also be a delicious snack in the form of smoothie, smoothies or yogurt.More and more recipes are used.

8- Chia seeds

They are rich in vitamins, minerals, and essential fatty acids.They have a high fiber content creating a feeling of satiety, it has antioxidant and purifying properties.They are ideal to take between hours, in the snack or as desserts.They can be mixed with fruits, yogurts, juices and smoothies.You can also make a dressing to include in salads and even meat.

9- Spirulina

It is an algae that has a high protein content, about 60% of its total value, is rich in vitamins, minerals such as iron, rich in essential fatty acids, it provides energy and vitality.It can be used like any green leaf, in soups, with vegetables, in salads, sauteed.

10- nuts

They are rich in omega 3 fatty acids that contribute to the normal functioning of the heart, minerals and vitamin E.They provide fiber, and they are beneficial for diets since they satiate and give energy.The nuts with more protein are: almonds, pistachos, anacardos, nuts and hazelnuts.They can be taken between hours, mixed with yogurt, with fruits, in salads and in many recipes.

11- Cacahuete cream

Of the peanut cream and its benefits you just have to take into account its great caloric contribution, since two tablespoons contain up to 200 calories and their nutritional value is: 50 grams of fats, of which 6.8 are saturated, 7 of hydratescarbon, of which 3.6 are sugar, and 30 protein.

12- Avena

Both oats and oat bran recipes to lose weight, in addition to carbohydrates source, contains an interesting number of protein for your muscles.Up to 2.4 grams of proteins per 100.

13- Tofu

Of oriental origin and prepared with soy, water and solidifying seeds.It is based on the nutritional value of soy protein and its ability to reduce blood cholesterol, among other benefits.

14- Seitán

It is a wheat button preparation;Food rich in protein logically for vegetarian or vegan diets that require a great protein contribution.

15- Tempeh

Food derived from soy fermentation, is a good meat substitute.It contains more than 18 grams of proteins per 100 grams, and is a source of unsaturated fatty acids, calcium, potassium, iron, magnesium or phosphorus.

16- Fresh whipped cheese

In a whole and skim version, which has fewer calories, it is recommended for its high protein contribution (from 8 to 12 grams per 100 grams).And about 46 kilocalories in its skim mode.

17- Rice cream

Oatmeal or rice cream, which one I choose?Ecological rice has 0.7 grams of fat, 7.3 protein, 1.4 fiber and 85.1 carbohydrates, of which only 0.3 of sugar.A 'clean' hydrate that, by not containing gluten, is easier to digest and assimilates relatively fast.

18- Children's cereals

Its high nutritional value and their ingredients make babies porridge an excellent food for fitness athletes.Elf them without added sugars, yes.

19- Skyr

It has a consistency similar to that of yogurt but, unlike this, it counts among its ingredients the rennet, which produces fresh cheese.The Skyr is made with skim milk and has 11 grams of protein.

20- Chickpeas

Almost 20 grams of proteins and 50 carbohydrates, is a basic legume to gain muscle.Calcium, potassium, magnesium, iron...What more could you want?

21- Lententes

A food with a high iron, manganese, potassium, copper, phosphorus and zinc content.They also provide selenium and calcium to the body, and are also rich in vitamins A, B1, B2, B3, B5, B6, B12, C, K and E.9 grams of proteins per 100.

22- Alubias

Due to its high iron content and vitamins of group B, they are also very satisfying for their fiber, which will help you lose weight.

23- Integral rice

2.6 grams of proteins per 100, choose this better than white rice if you are looking to lose weight.But be careful, because there are 76 grams of carbohydrates.Of course, it is a food that gives you immediate energy

24- Pochas

Pochas are rich in proteins, fiber and minerals such as potassium, calcium, magnesium and phosphorus), although their main component is complex carbohydrates and slow absorption.

25- almond milk

Its low calorie index is perfect for thinning and some protein has, 1.05 grams.

26- soy milk

It is a derivative of the legume that gives it name.They are obtained from soybeans, ground with water and slowly steamed.

27- Walnut milk

Nut milk is a vegetable drink with high quality proteins, vitamins and minerals, which improves intellectual performance and favors weight loss.

28- oat milk

In addition to being much more digestive than cow, oat milk gives us vitamins of group B, which helps us protect and regulate the central nervous system.

29- Pistachos

Very energetic food, 594 kcal per 100 grams, for its high fat content, good yes.Rich in fiber, it has a high protein contribution and is a source of vitamin E, folates and minerals such as calcium, magnesium, zinc, potassium or phosphorus.Fundamental if you are going to do sports.

30- Nuts

The presence of omega 3 fatty acids improves inflammatory diseases such as rheumatoid arthritis and psoriasis.Proteins?20 grams per 100.They are also useful for caring for muscles and sexual desire.

31- Anacardos

18 grams of proteins for anacardes and another perfect dry fruit to stay satiated and help us lose weight.Highly recommended for its little concentration of carbohydrates.

31- Almonds

With its almost 20 grams of proteins per 100 grams, almonds are a good source of essential amino acids.

32- Pecana nut

They are a very energetic food that brings good quality fats, proteins, vitamins and minerals.

33- Macadamia nuts

Macadamia nuts are a source of nutrients, among which proteins, carbohydrates and fiber to keep you satiated and lose weight

34- Mushrooms

Mushrooms are the fungi that contain more protein per 100 grams and are recommended in most vegan diets.They give great versatility when preparing healthy dishes.

35- Mejillones

Mejillones are a great source of protein.Rich in omega 3, they contain vitamins and minerals such as sodium and potassium.Its wide ways of cooking it, encourages to try new recipes.

36- Integral bread

When choosing our integral bread, we have to be careful with the amount of flour used.However, carbohydrates contain less calories than fat and we must choose the bread that suits our muscles.

37- Altramuces

With almost 40% protein, altramuces are a source of these and of great quality.It is a food of plant origin that also has carbohydrates and fiber.It also serves as a natural antioxidant.

38- Guayaba

This exotic fruit stands out for its high protein content compared to other sweet fruits.Therefore, it can become an interesting alternative if we like its flavor.

39- Rive

Like other fishing foods, scallops are rich in protein and low in saturated fats.In addition, it contains potassium and a large number of vitamins.

40- EDAMAME

Cholesterol and gluten -free, Edamame provides us with a lot of proteins of plant origin.Ideal as a snack for a fast chute of energy with fiber, calcium and iron.

41- ground linen

Lino is one of the seeds that provides us with the greatest amount of protein.Ideal to dress any dish.

42- spinach

Within the vegetables, spinach stand out as the most protein that exist.In addition, it has no fat or calories.

43- Broccoli

Although broccoli contains less protein than spinach, the numerous benefits it gives us make it undoubted in this list.

44- Gambas

Without abusing, they are a great source of protein to keep the muscles strong.It does not have carbohydrates and very few fats.

45- Sunflower seeds

If we forget the salt, the sunflower seeds, called pipes commonly, give us many proteins in addition to containing magnesium, iron and zinc, among other nutrients.

46- avocado

Under carbohydrates, avocado also contains a negligible amount of high quality proteins.They help us control cholesterol in addition to having numerous vitamins.

47- Avellanas

Despite their high caloric contribution, hazelnuts provide many nutrients such as phosphorus and magnesium calcium.Rich in oleic acid, they also give us vitamin and.

48- Alga Nori

Very used in Japanese gastronomy, it is a great source of calcium.In addition to protein, it gives us minerals and vitamin B.

49- Sesame

Within the seeds, the sesame contains phosphorus and potassium calcium.Ideal to accompany our dishes given its high level of protein.

50- Pumpkin pipes

Pumpkin pipes are a great source of the tryptophan amino acid, ideal for the proper functioning of the brain.This snack stands out for its very high protein content and is ideal in numerous diets.