Your calorie requirements
Protein is an important part of you Food. Your body needs protein to build muscle mass and maintain various tissues. Protein is very important. If you are trying Weight loss Or stay in a healthy weight, you don’t have to reduce your protein intake. Which foods are high in protein but low in calories? Including them in you Food It is important to meet your protein requirements without consuming too many calories.
Your body needs energy for all the activities of daily life. Calories are a measure of the energy of your food. If you eat more calories than you need, you will gain weight. If you eat less than you need, you will lose weight. When trying to lose weight, don’t consume less calories than your body needs. Your energy needs depend on your age, gender and activity level.
Adult women (over 19) need 1,600 to 2,000 calories a day. Men over the age of 19 need 2,000 to 2,400 calories per day. Calorie requirements vary with age – you will need more calories in your twenties than in your fifties. Lifestyle is also important. Athletes and people with active lifestyles need more calories.
When you are low in calories, try to reduce Fat About 10% of your diet. Fat carries 9 calories per gram, compared to 4 calories per gram of protein or carbohydrate. All fats have the same amount of calories, but polyunsaturated and monounsaturated fats are good for your blood. Cholesterol levels.
Your protein requirements
Your body needs protein to build lean muscle mass and perform various body functions. The protein you eat is broken down into amino acids. Different organs combine amino acids into their essential proteins. It contains enzymes, hormones and other essential molecules.
Adult males need about 0.8 grams of protein per kilogram of body weight per day. For example, a 60 kg person needs 48 g of protein per day. Not too harmful. If you eat more protein than you need, your body breaks it down to provide energy. One gram of protein produces 4 calories. In general, adult women need 46 grams of protein per day, and adult men 56 grams.
This amount seems like a lot, but some foods are rich in protein. The need for 60 grams of protein per day can be met with two eggs, a glass of milk, 3-ounce portion of baked fish and a cup of cottage cheese. Even athletes who are high in protein can get it from food. Supplementary part Rarely necessary.
Which foods are high in protein but low in calories?
Both protein and carbohydrates provide 4 calories per gram. Fats are energy-dense – they give you 9 calories per gram of food. Increasing your protein intake without adding too many calories requires knowledge and care.
Useful foods to increase your protein intake include eggs, red meat, chicken, seafood, dairy products, lemons, nuts, seeds and Soy Products However, within this category of food, some are more protein-packed than others. Some provide protein with plenty of fat. You should practice reading your labels carefully and choosing wisely. Of course, the protein-calorie balance makes a huge difference in how you cook your meals.
Dairy products rich in protein
Milk is a wonderful food, rich in protein, calcium and Vitamins. But it is also rich in fat. You should choose skim milk or 1% fat milk.
The cheeses are delicious and add significant protein to your diet. However, most cheeses (such as brie, cheddar and stilton) contain 20 to 40 grams of fat per 100 grams. Look for low-fat hard cheeses, which typically contain 10 to 16 grams of fat per 100 grams. Also, make sure that the amount of salt per 100 grams is less than 1.5 grams. If you use cheese to add flavor to a dish, use those with a strong flavor, such as ripe cheddar or blue cheese. You will need less of it.
Butter, cream and yogurt
Butter is high in both saturated fat and salt. It is better to have a small amount. Low fat spreads are a good, healthy alternative. Creams are similarly high in fat.
Low-fat yogurt is a healthy alternative, but make sure there aren’t too many Sugar Added
Dairy alternatives such as soy milk, yogurt and cheese provide protein. But they are rich in saturated fat. Always read labels and choose unsweetened products with low fat and salt content.
Meat is good for adding protein, VitaminsAnd Minerals For your food. But some meats are rich in fat, so you should choose carefully. In general, ask for lean Cut If packaged meat is purchased, check the label for fatty ingredients.
Processed meats like sausage, salami and stomach are high in fat and salt. Except for turkey and chicken skins and low back fat.
Fish is also a good source of protein and essential fatty acids. But oily fish like sardines and herring are also high in fat. You should limit your intake of this fish to once a week. Baking, grilling or steaming is better than frying fish.
An egg contains 80 calories and 6 grams of protein. Try to eat only white, because they have protein. Excluding yolks avoids fat and most calories.
Plant protein sources
Nuts, almond butter, dried beans and peas are rich in protein and no extra calories.
You should get some protein from plant sources. An all-diet diet increases your risk Heart disease, DiabetesAnd some Cancer Likes Rectal cancer. Some plant sources, such as quinoa, soy protein, and kurne, contain proteins with all the essential amino acids that humans need. But it is not obligatory to eat these if you do not like. Eating a variety of plant source proteins such as lentils, beans, legumes, soy and whole grains will provide all the amino acids you need.
If you are trying to lose weight, you should control the total calories you eat. For gram gram, protein fats have only half the calories. You can increase your protein intake without calories by choosing high-protein foods and cooking with minimal or low fat. Knowing which foods are high in protein but low in calories will help you.
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Has been medically reviewed 5/5/2022
British Heart Foundation: “Protein: What You Need to Know.”
National Health Service: “Dairy foods and substitutes in your diet,” “Fish and shellfish,” “Meat in your diet,” “Starchy foods and carbohydrates.”
Stanford Children’s Health: “Food Ingredients.”
University of Rochester Medical Center: “Dietary Elements,” “Nutrition and Cancer: High-Protein Foods.”
The US Department of Agriculture and the US Department of Health and Human Services. “Dietary Guidelines for Americans, 2020-2025.”