What foods are proteins, fats and carbohydrates?

To maintain a slim figure, increase muscle mass, develop strength and endurance, an optimal supply of proteins, fats and carbohydrates is necessary. To determine which food products contain them, in what proportion to consume them, how to take into account their compatibility and calorie content, the appropriate tables are used.

Carbohydrates

These are the main energy suppliers. Their task is to help muscle fibers work normally. In addition, the element contributes to the normal metabolism of fats and proteins in the body.

The following varieties are distinguished:

• Simple . This category includes mono- and disaccharides - elements that have a simple structure. The main representatives are fructose, sugar, maple syrup, and sweets.
• Complex . They have a complex structure and are called polysaccharides. The main suppliers are legumes, vegetables, cereals, and durum pasta. They play a key role in the body and have a positive effect on all ongoing processes.

Knowing where carbohydrates are found in foods, you can achieve any goals. So, their share should be 40-60% of the diet if the goal is weight gain. If the goal is to lose weight, then the requirements are lower - 10-30% . In this case, the main emphasis should be on complex “representatives”.

Their excessive consumption leads to the accumulation of fat deposits, which negatively affects the figure. Lack is the path to weakness, bad mood, lethargy, fatigue and drowsiness.

It is recommended to eat foods rich in carbohydrates before two to four o'clock in the afternoon. Otherwise, unspent energy can be converted into unnecessary fat.

There are many uncertainties associated with food. So, many people are interested in: is bread carbohydrates or proteins? To avoid such ambiguities, consider the list of carbohydrate products:

• Candies, sugar, marmalade, pasta, dates, raisins and jam - the volume of the element is 60-70 grams (based on 100 grams).
• Beans, bread, prunes, cakes, halva, chocolate, peas, apricots - 45-60 grams .
• Curd cheeses, green peas, figs, grapes, potatoes, ice cream and bananas - 12-20 grams .
• Watermelon, apricots, peaches, oranges, blueberries, lemon, strawberries - 6-10 grams .

As already mentioned, your diet should contain complex carbohydrates. If we give a list of products containing proteins and carbohydrates of this type, then it is worth highlighting brown rice, cereals (primarily oatmeal and buckwheat), lentils, soybeans and mushrooms.

Let's summarize:

• When losing weight, this nutrient should be consumed 10-30% (no more), and when maintaining (gaining) weight - 40-60%.
• The menu should be filled with a complex type of element.
• Carbohydrate foods are taken before 2-4 pm .
• Eliminating or reducing the consumption of fast carbohydrates is only a plus.

How sugar turns into fat

Because the system works like this:

– you eat something sweet with sugar

– sugar breaks down into glucose and fructose

– insulin is released , it is a kind of transport for glucose, it is needed to transfer glucose to liver cells.

– the liver stores glucose , converting it into glycogen, and, as needed, removes glycogen from stores and gives us clean energy.

- however, if there is too much sugar, suppose you are already eating your second piece of chocolate cake, and at the same time you are not doing any activity, that is, you do not need energy now.

– then the sugar enters the liver, the reserves there are full, and the body has no choice but to convert this sugar into fat . Yes, yes, exactly in fat, for the body these are just energy reserves.

Therefore, if you are haunted by the feeling that every bun with cream immediately ends up on your stomach, know that you are absolutely right.

This is what all the advice from nutritionists is based on - limit sugar and sweets in your diet.

Squirrels

Protein (protein) is an invariable component of the diet. This is the main building material, without which the growth of muscles and tissues in general is impossible. It was noted above that fats, carbohydrates and proteins must be distributed in strict accordance. The share of protein is 30-50% of the total diet. In the process of losing weight, the figure should be higher - 50-70% .

Products high in it:

• Cottage cheese (low-fat), meat, beans, peas and cheeses - from 15 grams or more (per 100 grams of product).
• Cottage cheese (fat), porridge (oatmeal, millet, buckwheat), pork, boiled sausages - 12-15 grams .
• Rye bread, green peas, pearl barley, dairy products, potatoes, cabbage - 5-10 grams .
• Fruits, vegetables, mushrooms, berries - 1-2 grams .

Protein is also divided into two categories:

• An animal that comes from animal products. This category includes meat, poultry, fish, milk, cottage cheese and eggs.
• Vegetable , which the body receives from plants. It is worth highlighting rye, oatmeal, walnuts, lentils, beans, soy and seaweed.

To cover the daily requirement, a person should receive 0.8-2.5 grams of protein per kilogram of weight . With less volume there is a high risk of deficiency and negative health consequences. Some athletes increase the dosage to 3-4 grams, but this approach is not always justified due to the body’s inability to digest and absorb such a volume. At the same time, an excessive amount of protein creates additional stress on the body, which can also lead to a number of negative consequences.

Knowing which foods are rich in proteins and carbohydrates, it is easier to plan your diet and achieve your goals faster. As for protein, there are a number of other nuances worth remembering:

• Add both plant and animal types of nutrients to your menu.
• Plan your dosage based on your goals, activity, weight, and overall caloric intake. This is not difficult to do. It is enough to control the amount of proteins, fats and carbohydrates in foods and make up for the deficiency when the need arises.
• Eat protein and vegetables for dinner. In this case, dishes should be steamed, boiled or cooked in the oven. Frying is not recommended.

List of low-calorie foods for weight loss

The list of products that will facilitate the process of losing weight is quite large. Some examples of the most common types of food include:

• water;
• greens, parsley, lettuce, spinach;
• cauliflower, broccoli;
• eggs;
• legumes - black beans, lentils, green beans;
• tomatoes, sweet peppers and other vegetables;
• varieties of lean meat;
• mushrooms;
• cottage cheese and fermented milk products;
• unsweetened fruits such as citrus fruits;
• water, green tea.

To improve metabolism

Not all people have the same metabolic process, and for many, metabolism slows down significantly after 30 years. With the same diet, reduced metabolism does not allow the body to cope with stress and the end result of overeating can be obesity.

How to avoid obesity and regain an erection at any age?

To prevent this from happening, you need to take a radical approach to compiling your daily menu and start consuming foods that speed up your metabolism.

Metabolism-boosting foods fall into several categories:

• Drinks - plain water or with lemon, natural coffee, green tea;
• Dairy - kefir, low-fat yogurt;
• Protein - dietary meat and fish;
• Plant foods - broccoli, spinach, cabbage;
• Vegetables and fruits - apples, peppers, citrus fruits;
• Seasonings - cinnamon, red pepper.

The best dietary patterns include the following products that improve metabolism and promote weight loss :

• Eggs . They are rich in protein and will also not cause harm to the body, since they have virtually no effect on cholesterol levels;
• Green leaves. Having almost zero calories, green leaves will increase serving size, speed up satiety, while keeping the calorie content of the dish low;
• Fatty fish. Healthy fish oil and Omega acids help you quickly fill up without being overloaded with extra calories;
• Cruciferous vegetables. Rich in protein and fiber, allowing you to quickly fill up;
• Lean meat. Low-calorie meats include some types of beef, turkey, rabbit and chicken;
• Boiled potatoes. Despite the widespread belief that potatoes are useless, one cannot deny the variety of microelements and vitamins that they contain. A potato dish is a complete lunch, but low in calories;
• Legumes. Lentils and beans, due to their high percentage of protein and fiber, quickly make a person feel full;
• Soups. Half of these dishes consist of liquid, which contains almost no calories.

Some products are classified as fat burners because they have negative calories. Fat burner products for weight loss do not provide the body with excess proteins, carbohydrates and fats, and to digest them you need to spend much more resources than they provide. The energy for this is taken from stored fats, which means a person eats in order to lose weight.

Fat burning products for weight loss:

• celery stalk;
• cucumbers;
• greenery;
• currants, blueberries;
• grapefruits;
• apples;
• green tea;
• garlic.

Protein products

Protein foods that are good for weight loss and don't contain many calories include animal products and dairy products. For the most effective weight loss without compromising your health, you should include the following list of protein foods for weight loss in your daily menu.

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Protein food for weight loss - list of products:

• chicken fillet;
• veal;
• beef;
• chicken eggs;
• turkey meat;
• horsemeat.
• Dairy and fermented milk:
• cottage cheese with different percentages of fat;
• kefir;
• curdled milk;
• milk.

Carbohydrate-containing products

Fast carbohydrates are instantly broken down and raise blood sugar levels. This burst of energy is good after hard physical labor or sports training; it restores strength. But in the process of losing weight , this food is strictly prohibited, its consumption is limited in order to avoid breakdowns .

Basic food with fast carbohydrates:

• all confectionery products;
• sugar, honey;
• sweet fruits and berries;
• chocolate;
• ice cream;
• alcohol and sweet drinks;
• White bread;
• White rice;
• potato.

Slow carbohydrates have the opposite effect . This is the name given to substances that have a low glycemic index . Food containing these carbohydrates has a beneficial effect on the digestion process, contains fiber and quickly brings the body to a state of satiety. Slow carbohydrates are not easy to break down, so the body will need time to digest this food . Quick satiation and a feeling of fullness for a long time will help you follow your diet exactly and achieve good results when losing weight. This list of carbohydrates for weight loss will help you create the right menu.

The list of complex carbohydrates includes the following foods:

• buckwheat;
• rice;
• beans;
• peas;
• pearl barley;
• Rye bread;
• durum pasta.

Low glycemic index foods

In science, the glycemic index is an indicator of the effect of food on the level of glucose contained in the blood. The lower the index, the less the nutrient increases glucose . For people trying to lose weight, foods with the lowest glycemic index are recommended.

Low glycemic index foods:

• legumes;
• cereals, except semolina;
• unsweetened fruits and berries;
• wholemeal bread;
• whole grain wheat pasta.
• mushrooms.

Low glycemic index foods for weight loss - table:

Table “calorie content of foods per 100 grams for weight loss”

The process of removing extra pounds from the body by creating a calorie deficit is a rather complex phenomenon in which many details need to be taken into account when creating a dietary menu. To avoid confusion, it is better to include the most important foods for weight loss in a special list, and tables of caloric content of foods will help you with this.

Calorie table: (number of calories in 100 grams):

Milk and dairy:

Bakery products, flour

Cereals

Vegetables

Fruits and berries

Dried fruits

Legumes

Eggs

Fish and seafood

Caviar

Fats, margarine, butter

Meat, poultry

Sausages

Canned meat and smoked meats

Mushrooms

Nuts

Sweets

Confectionery

Fats

Many people forget about the benefits of fats, which, along with carbohydrates, are considered energy suppliers. Fat deposits retain heat, provide energy and act as support for internal organs.

Also they:

• The main suppliers of energy during periods of food shortage and illness, when the body receives a small amount of nutrients or does not receive them at all.
• Guarantees the elasticity of blood vessels, thanks to which beneficial elements penetrate faster to tissues and cells.
• Helpers in normalizing the condition of the skin, nail plates and hair.
• Participants in hormone synthesis. In addition, they are responsible for the process of menstruation.

If you take foods that do not contain fat, a number of negative consequences may occur. The normal dosage is 0.8-1 grams per kilo of weight , which is on average 10-20% of the total diet.

As for products, it is worth highlighting the following representatives:

• Butter (butter, ghee, vegetable), cooking fat, margarine, pork fat - from 80 grams or more .
• Cheese, pork, goose or duck meat, sour cream, sausage (boiled, smoked), chocolate - 20-40 grams .
• Beef, beef sausages, salmon, saury, mackerel - 10-20 grams .
• Candies, pink salmon, lamb, full-fat kefir, milk, cottage cheese - 3-10 grams .

When considering this nutrient, it is worth knowing that there are two types:

• Useful (unsaturated) . Their consumption is beneficial for the body. Sources include avocado, vegetable oils, seeds, sprouts, fish, fish oil.
• Bad (saturated) - cream, lard, meat (pork, lamb, beef).

Let's summarize:

• Eating foods with fats is necessary. The average dosage is 0.8-1 grams per kilo of weight.
• Consumption of fatty foods in the evening is undesirable.
• The main emphasis should be on unsaturated fats.

Polysaccharides

These are the same “slow” and healthy carbohydrates. They are slowly digested by the body, gradually absorbed, and provide energy to the body. These are cereals, cereals, pasta, legumes, bread, potatoes.

The healthiest carbohydrates are polysaccharides, mainly starch, which accounts for more than 80% of all carbohydrates we eat. Products rich in starch are perfectly absorbed, slowly supplying the body with energy.

Another interesting point is the indigestible carbohydrates or fiber. Plants, vegetables, fruits, and herbs are rich in fiber. It is not digested in the small intestine, but this does not make it useless; on the contrary, without it there is no normal digestion.

If there is little fiber in food, this can lead to obesity, the development of gallstones, regular constipation, colon cancer and even cardiovascular diseases.

Questions and answers

• Is fish carbs or protein? Many people ask the question what elements are supplied by fish. There is no definite answer here - it all depends on its type. Thus, the protein/carbohydrate content in bulls is 13/5.2 grams. As for the rest (most) of the fish - bream, flounder, pink salmon, crucian carp and others, they contain no carbohydrates at all, but a sufficient amount of protein.
• Are vegetables proteins or carbohydrates? When it comes to vegetables, many contain both nutrients. For example, green onions contain 1.3 grams of protein and 4.3 grams of carbohydrates, eggplants - 0.6/5.5 g, cauliflower - 2.5/4.9 g, red peppers - 1. 3/8.1 g and so on.
• Which foods are high in protein and low in carbohydrates and fat? Lean chicken, lean fish and seafood, and low-fat cottage cheese are suitable here. These products are ideal for use on a diet.

Protein products

A protein molecule consists of carbon (about half), as well as phosphorus, iron, sulfur, hydrogen, and oxygen.

The body builds cells from protein. In the digestive system, protein products are broken down into amino acids, which enter cells with the blood and are used for construction or provide energy.

Protein supplied with food does not accumulate in the body - it is either absorbed or excreted.

Eggs, dairy products, beef, pork, rabbit, poultry, fish, seafood (caviar, crabs, shellfish) are rich in proteins. There is a lot of vegetable protein in soybeans, lentils, legumes, and mushrooms.

The protein contained in fish is absorbed by 93-98%, meat protein - only by 90%. In tuna there is up to 24% protein, in flounder, cod, carp - up to 15%, in caviar - up to 30%.

Protein in salted, smoked or canned fish is less digestible and absorbed.

The protein of chicken eggs is almost completely digestible, but this product is quite high in calories.

The body digests milk and egg whites the fastest, fish and meat proteins a little slower, and plant proteins relatively slowly. Protein foods are digested in an acidic environment. Freezing and thawing reduce the benefits of protein by almost half.

Protein foods stimulate the body's synthesis of growth hormone, which suppresses excess glucose consumption.
Table 1. Protein content of selected foods

Plants produce amino acids, the primary natural proteins. The animal's body breaks down the plant in the digestive system into amino acids, from which it forms animal proteins.

Plant proteins are necessary for the human body.

Some scientists believe that consuming animal proteins clogs the cellular protoplasm, disrupting its original structure, which causes disease and aging. In addition, up to 70% of the energy contained in it is spent on digesting animal protein.

The daily protein intake is 80-100g (based on 1-1.5g of protein per 1kg of body weight). When 1g of protein is burned, 4kcal is released. With an excessive intake of protein products, the liver and kidneys suffer.

This rule is controversial. Some researchers believe that 60g of protein per day is enough for an adult, 25g for the elderly. A child needs three times more protein than an elderly person, i.e. 75

In addition, to receive the recommended 100 g of protein, you need to eat 500-600 g of meat, or 15-20 eggs, and drink 3-4 liters of milk every day, which is unrealistic.

Academician Amosov N.M. To replenish essential amino acids, I consumed a little milk and meat (50g).

The World Health Organization has established standards: a man weighing 65 kg needs from 37 to 62 g of protein every day, a woman weighing 55 kg needs 29-48 g.

The body does not accumulate protein, burns it to avoid turning into toxic substances (cadaveric poison). Forced utilization (digestion) of excess protein requires energy, which may no longer be enough to absorb carbohydrates or fat, so they are stored in an undigested form, which leads to obesity and increased stress on the heart.

Protein releases half as much energy as carbohydrates.

A certain amount of protein is produced by the intestinal microflora, using nitrogen dissolved in digestive juices.

A common and affordable product – sunflower seeds – contains a lot of protein.

Some researchers deny that eating meat is necessary for muscle strength. They believe that meat has only a stimulating effect, which is mistakenly taken as evidence of its significant nutritional value. In fact, consuming animal protein reduces endurance and performance.

Meat takes longer to digest in the body than other foods, which many also consider a sign of its high nutritional value. In reality, the internal organs do a tremendous amount of work. There are a lot of harmful substances in the blood, including uric acid, which causes gout to develop.

Therefore, some doctors do not recommend meat products or broth for children under 7-8 years of age, since the child’s body is not able to neutralize the harmful substances that are formed when eating meat.

When eating animal protein, the harmful substances it contains irritate the nervous system, and their salts irritate the blood vessels. In meat-eaters, neurasthenia, vascular, heart and blood diseases are common; they look older than their biological age.

Classification of vegetable and animal fats

However, we classify these same products as fats, animal fats! Which, in order to normalize weight, should never be mixed with herbal ones. Animal fats also include butter, internal fat of poultry, lamb, beef and pork.

Vegetable fats are any vegetable oils: sunflower, olive, corn, sesame, flax seed, pumpkin, etc. These fats, which are not deposited in excess weight, include fish fat, caviar, fish liver. This also includes nuts and seeds.

Therefore, it is better to eat fish not with protein foods, but with carbohydrate foods. After all, as I already mentioned, to lose weight, carbohydrates should be eaten with vegetable fats, and proteins with animals (as nature intended).