Top Foods – The role that proteins and fats play in our diet is essential to strengthen and maintain our physical shape. The key is to take the correct dose.
The general rule of thumb for both weight loss and muscle gain is to eat foods high in protein and low in fat. Fortunately, proteins give us everything we need and allow us to reduce the amount of energy we consume.
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What Do These Foods Mean For Our Bodies?
As we have said, foods rich in protein and low in fat are ideal when you want to lose weight and increase muscle mass. You get much-needed protein for muscle tone without adding excess calories.
Therefore, when choosing foods rich in protein, they must review their fat content to maintain a healthy diet.
What Are The Benefits Of Eating Foods Rich In Protein And Low In Fat?
Some of the benefits you get by including these foods in your diet are:
- Lose weight, either on a weight loss diet or maintenance
- gain muscle tissue
- Feel full after eating
- Promote the formation of bone mass
- Increase metabolism, achieving greater calorie burning when training
Of course, we cannot forget the rest of the nutrients, such as fiber, vitamins, minerals, etc., and include a balanced amount of all of them in our meals.
That is why we want to make it easy for you, and in this post, we give you the top 10 essential foods to define a healthy and balanced diet that will help you stay in top shape.
Top Foods Rich In Protein And Low In Saturated Fat
White Meat
They contain the most complete and healthy animal proteins that exist. However, we must consume this type of meat without the skin since it includes a lot of saturated fat and cholesterol.
Chicken
It is an excellent source of lean protein, niacin, vitamin B6, selenium, and phosphorous. In addition, the breast meat and skinless thighs are low in fat.
Turkey Breast
This meat is even leaner than chicken, rich in the same micronutrients, but it is also rich in tryptophan. Amino acid synthesizes one of the most important neurotransmitters for our brain chemistry, serotonin.
Fish And Shellfish
Essential food for the high amounts of protein, minerals, vitamins, and essential fatty acids it provides to our body. Whitefish is abundant in protein in proportion to its low caloric intake and saturated fat.
Tuna
It is an excellent protein, vitamin B, magnesium, phosphorus, and potassium source. As for fats, it will depend on the type of tuna you consume. The most fat-free is still rich in protein.
Prawns
Food enriched in proteins and low in calories contains selenium, vitamin B12, niacin, zinc and vitamins E and B6, and antioxidants such as astaxanthin.
Egg Whites
Very healthy food is high protein intake since it hardly contains fat or calories.
Try to take them cooked because the body does not assimilate proteins correctly if you take them raw.
Legumes And Grains
Lentils, beans, chickpeas, and peas are rich in protein of high biological value and fiber and contain a few calories. They also provide numerous minerals and vitamins necessary for the proper functioning of the body.
When taking them, do it with vegetables better than with any other type of animal fat to reduce the caloric impact.
Low-Fat Dairy
Cheese in all its variants and milk are abundant sources of protein. Here the key is to monitor the percentage of fat. It is not the same to have a whole dairy product as a skimmed one, or a portion of fresh cheese with hardly any fat, as a cheese cured in oil, for example
Cottage Cheese
It is obtained by adding acid bacteria to milk, creating a kind of curd that gives the cottage that lumpy appearance. With a high percentage of protein, in this case, you should avoid taking it with fruit or sugar so as not to add extra fat.
Greek yogurt
Skimmed Greek yogut type is the yogurt with the highest percentage of protein. Being low in carbohydrates, it becomes a perfect dessert. The least caloric is yogurts in their natural varieties, without added sugars.
Another option to consume it is to mix it with natural fruit or whole grains; you will get a complete and nutritious breakfast. However, if you rule out dairy due to intolerance, don’t worry. Today many lactose-free foods contain the same amount of fiber and protein. Again, the input against a thing is to check t
Nuts
Nuts are a great snack: Peanuts, almonds, pistachios, cashews, walnuts, and hazelnuts are excellent snacks, rich in protein and healthy fats.
Of course, always take them naturally. The toasted or fried ones are full of salt or sugars, apart from losing their properties and increasing caloric intake.
Conclusion
Unsaturated fats are “good fats” because they help care for the heart and improve cholesterol levels. Unsaturated fats are of two types: polyunsaturated and monounsaturated. And it is these fats that you should include in your diet.