Proteins are the main macronutrient that helps increase muscle mass and intervenes in the digestive process, speeding it up.
The proteins are the main macronutrient to gain muscle mass and intervene in the Digestive process, making it much faster. In addition, foods with the highest level in proteins accelerate the thermogenesis, which is the heat that the body generates to digest the food consumed. The more heat there is in the thermogenic effect, the more energy will be spent for digestion, which implies that the body burns more calories doing this process.
Another point in favor of proteins is that they have a satiating effect, which makes us feel satisfied. The important thing is to consume it in a varied way, mixing it with carbohydrates and fats. For a varied diet, it is important to consult professional nutritionists.
The best proteins for weight loss
A protein diet is essential to increase muscle mass during exercise. The best foods for this, according to professionals, are: tuna, chicken, lean meat, egg and nuts. In addition, it can be combined with vegetable proteins, protein drinks or other supplements.
Tuna is rich in unsaturated fatty acids, Omega 3, which helps protect the heart, prevent heart disease and metabolize bad cholesterol. This food is a very complete source of protein to replenish muscle mass. In addition, it has a satiating effect that will make you lose weight because you will eat less, and it can be a replacement for red meat. In addition, tuna is a rich source of vitamins; such as group B (B2, B3, B6, B9 and B12), A and D, all three with multiple benefits for our health, such as skin, calcium absorption, among others.
He chicken It is a source of important nutrients such as proteins, Vitamin 3, lipids, as well as minerals such as calcium, iron, zinc, potassium, magnesium, sodium, and more. One of its benefits is that it is easy to digest. The recommended way to lose weight is to consume between 200 and 400 grams of chicken a day. If you exercise, you should increase up to 500 grams, your body needs more protein due to high physical wear.
The lean meat It provides almost no calories, is a source of protein and also has Omega 3, vitamins B, A, D and minerals such as phosphorus, selenium and magnesium. It is a great option to lose weight due to all its properties and its satiating effect, which makes you eat less per serving. In addition, this type of meat, being composed of muscle fibers, has a good amount of protein, ideal for athletes.
He egg It provides proteins of high biological value. It is also a source of vitamins such as A and D. This type of food is nutritious and with a high energy intake. It can be eaten with the yolk or just the white, and can be eaten at any time of the day.
The nuts They are rich in fatty acids, Omega3, minerals and vitamin E. They help the normal functioning of the heart, give energy and help fill you up between meals, it is excellent as a snack. They also provide fiber. The nuts with the most protein are pistachios, cashews, hazelnuts, walnuts and almonds. They can be mixed with fruits, yogurts, salads, noodles and more. Or also consume them alone.
