Bodybuilding legend and famous athlete Vince Gironda said that the process of building muscle is 90% dependent on nutrition. But we can look at this from a slightly different point of view. Building muscles requires constant work in the gym, supported by a proper diet.

This is not to say that nutrition and training are two separate units that add up to 100%. Both aspects are necessary. You need to maximize both your training and your nutrient intake. One cannot do without the other. This is sort of the yin-yang of bodybuilding.

To achieve maximum results, you need to work out hard in the gym and carefully consider your diet, making it up of foods that will provide the optimal amount of nutrients. You cannot expect favorable training results with a poor diet. Of course, we can expect some positive changes, but this is not enough.

A quality diet for muscle development should consist of:

1. Delicious food that you enjoy eating.
2. Lots of fresh and natural products.
3. Diversity. This will maximize your intake of amino acids, vitamins, micro- and macroelements.

The information provided in this article will help you fill your shopping cart with all kinds of healthy, protein-rich foods. While this is not a comprehensive list, the following 10 options are the best sources of protein.

In addition, the article gives several simple tips on how to include each ingredient in your diet so that your diet is balanced. The list is given in no particular order.

1. Eggs

This means the whole egg, not just the white. Egg whites are certainly rich in protein, but they do not contain many of the nutrients found in the yolk.

The whole egg is one of the most nutritious foods. It is an excellent source of nutrients and a great addition to the diet for anyone looking to build muscle mass. One egg contains approximately 7 grams of protein, as well as many vitamins and minerals. Plus, it provides approximately 70 calories. By consuming dishes prepared from this product, you provide your body with many useful substances without loading it with extra calories.

If you need more complete protein for muscle growth, don't forget to add yolks to your meals.

Tip #1— There are several ways to eat eggs. They can be boiled, added crushed to salads, or prepared as a nutritious omelette for breakfast, adding vegetables and herbs as desired.

Tip #2— Tired of peeling a boiled chicken egg? Try placing it in a container with ice for 15-20 minutes.

Tip #3— Make a “protein cupcake” out of an egg. Take a slice of ham (or whatever you choose), cheese and egg, place in a greased frying pan and fry. Season with any hot sauce and enjoy! Such small cupcakes have a lot of advantages: they are very nutritious, easy to prepare, and besides, this is one of the best options, if you need to take something to eat with you. Refrigerate cupcakes for 8-11 hours.

Tip #4- Mix several products in one pan. Fry meat (beef, chicken, etc.) and potato slices in butter or olive oil. After cooking, take a few eggs, beat them well and pour the contents of the pan. You can sprinkle cheese on top or add Greek yogurt (optional). This dish can be packed in an airtight container and used as midweek lunches.

Tip #5— If you don't like boiled or fried eggs, try pickled ones. Boil, cool and place in an empty container. Fill with cold water and apple cider vinegar (mixed in equal quantities). Add aromatic spices such as jalapeno, black pepper, minced garlic, onion slices, mustard seeds and others.

2. Whey Protein Isolate

One of the best foods for those looking to gain muscle mass is whey protein isolate. One serving of this product adds 20 g of protein and also helps you stay hydrated. In terms of calories, typically one serving of whey protein provides over 120 calories. Plus, this product is very convenient because the protein powder is easily packaged or placed in a shaker, which you can then take with you anywhere, be it a bike ride, the gym, a long trip or a class at school.

Tip #1-After preparing your oatmeal, add a scoop of your favorite flavor of whey protein and stir. This is a simple and delicious recipe that will help make your breakfast even tastier and more nutritious.

Tip #2— Add ¼ cup of cream (preferably heavy cream) to the protein shake. They contain healthy fats.

Tip #3— Save money by purchasing larger packages of whey isolate. Buying a 2 kg tube is much more profitable than buying a 1 kg package. In many cases you can save around 10-15%.

Tip #4— If you need a quick protein-rich snack, try a protein shake with pieces of fruit and a handful of almonds.

Tip #5— Take protein whey with you. Place 10 servings in a special container, grab your favorite shaker and you're guaranteed a quality, protein-rich meal.

3. Beef

Of course, beef is one of the most delicious and nutritious foods. Plus, there are many different cooking methods, from ground (which is then used for burgers or tacos) to steaks.

Beef is rich in creatine and protein, as well as beneficial elements such as iron and vitamin B-12. In fact, compared to chicken breast, this meat contains approximately 8 times more vitamin B-12, 6 times more zinc and 2.5 times more iron.

Tip #1— Do you like delicious steaks? Try mixing 1/4 cup natural cream, 1/8 cup salsa and one teaspoon minced garlic. Add the resulting sauce to the meat dish. So light and quick way cooking will allow you to diversify your diet, receiving additional nutrients.

Tip #2– Anyone who needs extra calories due to difficulty gaining weight and constantly feeling full can include ground beef in their diet. It contains a sufficient amount of fat. In addition, this will save money.

Tip #3— Did you know that you can prepare beef jerky yourself using minced meat, spices and an oven? You will need ground beef, salt, pepper and other aromatic seasonings to taste. Pour some olive or regular sunflower oil to the bottom of the pan. Place the seasoned minced meat, about 6 mm thick. Bake at 175 degrees for about 8-11 hours. Then cool and cut into small strips.

Tip #4— Don’t know what to do with cheap beef tenderloin? Cut into small slices, cook, add to rice, stir in a little sour cream.

Tip #5- Combine Dijon mustard and Worcestershire sauce. This will give the beef dish a unique aroma and taste.

4. Salmon

Salmon is rich in many useful micro- and macroelements, including omega-3 acids. In addition, it contains a lot of protein. The results of recent studies have shown that bioactive peptides (substances found in salmon) strengthen cartilage tissue, regulate insulin production and eliminate inflammation in the digestive system.

It goes without saying that health musculoskeletal system and cartilage is extremely important for anyone who lifts weights in the gym. Insulin is an anabolic hormone that regulates glucose levels. In addition, it serves as a regulator of muscle tissue cells. It interacts with muscle tissue receptors, regulates creatine flow, amino acids and glucose levels.

In addition, salmon is rich in vitamins B12, B3, D and selenium.

Tip #1– To give baked salmon an even more unusual taste and aroma, add a little Dijon mustard and maple syrup in small quantities. You need to season the sauce both before and after cooking. This dish is low in calories and also contains few carbohydrates.

Tip #2– One laconic and succinct phrase is enough: salmon tacos.

Tip #3– Salmon, like other fish, goes perfectly with pasta and pasta. Add salmon pieces to a pasta dish, season with chopped garlic and natural butter sauce.

Tip #4- Cook the fish and cool. Cut into small pieces, add lime or lemon juice, chives, grated ginger root and hot sauce. Pairs perfectly with rice dishes.

Tip #5- Make an omelette by adding finely grated cheese (preferably cheddar), salmon and vegetables such as green peppers and tomatoes.

5. Seafood

Clams, mussels, crabs, and oysters are excellent sources of protein that, for some reason, are not often mentioned in the bodybuilding world.

Although the above seafoods are not as rich in omega-3s as salmon or cod, they do contain significant amounts of fatty acids. Moreover, this is one of the best sources zinc, iron, magnesium, calcium, vitamins A, B1, B2, B3, D and other nutrients.

One Pacific oyster contains 4.7 grams of protein and only 41 calories. A small boiled clam will provide 2.4 protein and 14 calories. One 85-gram serving of crab contains approximately 15-16 grams of protein and 70-72 calories.

Tip #1— Try not to use sauces containing a large number of Sahara. Alternatively, try oysters with fresh lime or lemon juice, pesto or Tabasco sauce.

Tip #2- Take 225-280 g of boiled crabs, one large egg, 1/8 cup of floured almonds, onion rings, bell pepper, Dijon mustard, any hot sauce you wish, and mayonnaise. Make small crab cakes and bake until golden brown.

Tip #3— Throw the clam pieces into a container filled with fresh spinach or lettuce leaves. Add mushrooms, tomato slices, olive or regular sunflower oil and vinegar.

Tip #4— Place the crab legs in the garlic butter. This is quite enough! This dish contains a lot of protein, healthy fats and other nutrients.

Tip #5— Prepare rice with crabs. Add onion rings, garlic clove, boiled egg pieces, cucumber and lime juice. Salt and pepper to taste.

6. Liver

Most bodybuilders do not include liver in their diet. This product is another great source of protein and other beneficial elements.

About 110 g of liver contains 20 g of protein and less than 145 calories. Moreover, this product is extremely rich in vitamins and minerals, making it superior in value to many fruits, green vegetables and even red meat. The liver contains potassium, phosphorus, copper, magnesium, iron, vitamins A, D, B6, B12, C, riboflavin, pantothein and folic acid and biotin.

Many bodybuilders and athletes undeservedly ignore this product when thinking through their diet.

Tip #1– Not everyone likes the taste of liver. There is a wonderful alternative option - tablets or capsules made from beef liver. Many old school bodybuilders understood the importance of this product and regularly take dietary supplements made from beef liver.

Tip #2— Take into account recipes with liver and onions. Internet abounds different ways preparing similar dishes.

Tip #3— Add a piece of cooked liver to your hamburger to increase the nutritional value of the snack.

Tip #4– Another great recipe is meatloaf. Ingredients: beef liver, eggs and seasonings to taste. You can make several servings, pack them in special bags and distribute the food for a week.

Tip #5- To remove the strong smell of liver, place it in the juice of two freshly squeezed lemons mixed with ¼ cup of apple cider vinegar. Place in the refrigerator for 8-12 hours.

7. Cheese

Cheese adds incredible flavor to any dish. There is a huge selection of cheese varieties: mozzarella, cheddar, Munster, provolone, Camembert, Gouda, chevre, Saint Maur, Parmesan, Emmental, Beaufort, Comté, Gruyere, mascarpone, ricotta, brie, mimolette, epoisse and others. One of the main advantages over other dairy products is that cheese contains less lactose. This product can be used in the preparation of almost any dish: add to salads, season beef or chicken, make pizza.

One of the best quick snacks is string cheese. You can take it anywhere: to class, on the road or to training. Three pieces of this product contain 24 g of protein and only 240 calories.

It contains many beneficial substances, such as vitamin K2 - extremely beneficial for the heart, brain and bones. In addition, the cheese is rich fatty acids omega-3, calcium, incom, vitamins A, D, B2, B12 and linoleic acid, which has a positive effect on the metabolic process and is a carcinogen.

Tip #1– For anyone who wants to increase their caloric intake, but does not want to add more portions, it is worth trying adding grated or finely chopped cheese to a dish of potatoes, rice, pasta, meat, vegetables or to a salad. In addition, cheese goes great with broccoli and cauliflower.

Tip #2— Make your own cheese sauce for pasta and meat dishes. You will need half a block of cream cheese, ¼ cup sour cream or Greek yogurt, ¼ cup water and 110-170g of your favorite cheese. Grind and place all ingredients in a saucepan. Cook over low heat. Once cooked, pour the sauce over the meat and pasta dish.

Tip #3- Nacho! Do you like this Mexican appetizer dish? Forget the chips and try this. Place any cooked meat (chicken, turkey, beef) in the pan and grate the cheese. Fry until the cheese melts. Top with hot sauce, jalapenos and sour cream or Greek yogurt.

Tip #4— Use your favorite type of cheese as a quick protein snack.

Tip #5- Create a seven-day muscle-building lunch period using simple recipes from foods with the highest protein content. Combine prepared ground beef, 170-230g shredded cheese and package of taco seasoning. Mix well and add rice. Divide into 5 servings and place in airtight containers. Keep refrigerated.

8. Chicken

For many decades, chicken has been considered one of the main foods for all athletes and bodybuilders. However, very little is said about the beneficial properties of this product. Chicken meat contains a lot of protein and little fat. In addition, in addition to protein, it is rich in vitamins A, B6, B12, iron and magnesium.

This is one of the best options for those who want to develop muscles and minimize the amount of calories they consume. About 85 grams of chicken breast contains 26.7 grams of protein and only 142 calories and 3.1 fat.

Tip #1— Season the chicken breast with a spicy sauce, because the meat itself does not have a strong taste. To prepare, you will need 2 tablespoons of sour cream and ¼ cup of hot sauce. The resulting dressing will add only 75 calories to your serving, but will add a wonderful flavor to the dish.

Tip #2– Mix any hot sauce with spices and finely chopped garlic. This is an excellent addition to any meat dish.

Tip #3— Make a salad using chicken pieces, spinach, ½ cup quinoa, chopped almonds, onion and dressing homemade from dry red wine and olive (or sunflower) oil.

Tip #4— This dish requires chicken pieces, hot sauce and quinoa. This recipe is very easy to prepare, and the finished dish is convenient to pack in airtight containers.

Tip #5— Try chicken fingers or homemade nougat. Pour the pieces of meat with beaten egg mixed with spices and chopped almonds and fry in olive oil.

9. Greek yogurt

Greek yogurt is a versatile protein source. It can be consumed as a breakfast, either alone or with pieces of fresh or dried fruit. In addition, it is often used as a base for many sauces and vegetable salad dressings.

When choosing yogurt, make sure the manufacturer offers natural product. Try to avoid products with emulsifiers, preservatives, dyes and other chemicals.

170g of regular low-fat yoghurt contains 100g of 18g of protein. As for full-fat yogurt, 170g contains 144 calories and 15g of protein. Both options are worth considering. Your choice will depend only on your goals.

Yogurt is rich in nutrients such as calcium and magnesium. In addition, it is high in protein, low in carbohydrates and sodium.

Tip #1- Mix low-fat yogurt with lemon juice. Makes an excellent sauce for salmon dishes.

Tip #2—Add Greek yogurt and fruit pieces to your oatmeal. This will add great flavor and help you get more protein per serving.

Tip #3- Mix yogurt, protein powder, fresh or dried fruit pieces and ice. You will get an excellent protein smoothie.

Tip #4— For those who like sweets, you can mix yogurt, walnuts and a small amount of honey. You will get a sweet snack in finished form.

Tip #5— Make a natural salad dressing by mixing Greek yogurt, olive oil, chopped garlic, salt and pepper.

10. Black beans

Black beans have a wonderful taste and many beneficial properties.

One cup of black beans provides 227 calories and 15 grams of protein. This is an excellent source of protein both for vegetarian bodybuilders and for those who want to enrich their diet, since plant proteins are no less useful than animal protein.

Black beans are very beneficial for the digestive tract. Research results show that consuming this product can reduce the risk of cancer. In addition, they contain many useful elements, including iron, copper, molybdenum, manganese, magnesium.

Tip #1— Prepare a dish of black beans, rice (or quinoa grains), add hot sauce or Greek yogurt. These high-protein foods will help you gain muscle mass quickly.

Tip #2- You can reduce the time it takes to cook the beans by leaving them in water overnight.

Tip #3— Make a rich bean dressing for vegetables. To make this you will need the following ingredients: black beans, 1/3 cup of Greek yogurt, garlic, lemon juice, olive oil, coriander, salt and pepper to taste.

Tip #4— Make minced meat from beans, cheese and beef. Simply mix a handful of grated cheese, 170-230g bean puree and 500g minced beef. The resulting cutlets are very tasty and nutritious.

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This is one of the most important materials that creates the framework of our body, because every cell of the body contains it. Some unique varieties perform hormone functions in biological organisms. They come in both animal and plant origin. Protein-rich foods are important for human nutrition.

It is this substance that determines the development of our body and influences our lifestyle, so it is important to eat foods rich in it. It is a must for athletes who want to increase their muscle mass, because such supplies produce a large number. Along with this are antibodies that react to any appearance of food and interact well with everyone.

Daily norm

For an adult, the recommended requirement is 1.5 g per 1 kilogram of weight. You can find it in the diagrams and tables for identifying ideal body weight. Nutritionists advise planning your diet so that proteins make up 15-30 percent of your total daily calories.

Depending on the type of work and health status, the percentage may vary. The need increases:

• During illness and after surgery.
• IN winter time of the year.
• During physical labor.
• During increased growth of the body.
• Before sporting events.

Thus, the daily need for these substances is provided by both subjective and objective factors. Therefore, watch what you eat.

Misconceptions

The most standard example is sausage. To get 20 grams of substances in their pure form, you need to eat 200 grams of sausage or 500 grams of boiled sausage. “Substitute products” such as sauces, yoghurts, and mayonnaise have a similar story. There are very few quality connections or there may be none at all.

Plus, some see it in a group with a high fat content, namely: butter, pork or lamb. The only exception is fish, which contains everything necessary for humans.

Diet planning

Many beginners are intimidated by creating a food consumption schedule, which leads to many wrong steps.

Here are the main types of groups:

• Diet meat
• Dairy products
• Egg whites
• Low-fat natural cottage cheese
• Soy cheeses or milk

The easiest to digest are those that have been heat-treated, but there is also a drawback in that meat and vegetables lose their nutritional and beneficial properties. The highest quality of the species is found in food of animal origin.

It contains all the most useful things in terms of amino acids that are balanced. This is primarily fish, dairy products and, of course, meat.

Assimilation

Unlike carbohydrates, which begin their absorption when they are eaten, everything happens differently with proteins. They are digested exclusively the moment they enter the stomach with the help of hydrochloric acid.

Due to the large size of the molecules, their digestion is quite difficult. To do this, eat food in the lightest form possible. The feeling of fullness after them lasts quite a long time.

Low Fat Proteins

This group includes the following products:

• Chicken breast.
• Turkey fillet.
• Chicken eggs.
• Salmon fillets.
• Canned fish.

Chicken breast is one of the main sources of healthy vitamins for people who lead healthy image life. There are 25 per 100 g. The dose here is practically reduced to nothing - only 2 g. It is easy to prepare, and we recommend cooking it in the oven.

Turkey fillet is also enough useful product any diet. Its main disadvantage is that the meat is very dry, so it cannot be consumed boiled. First marinate it, then cook it over an open fire.

They will give you solid protein chicken eggs, because one contains actually 8 grams. Many do not risk eating yolk because of high cholesterol, but these fears are in vain, since 60 percent of this element of the total is found there.

Also, any person needs to eat fish; for this, take salmon fillet. This is a very tasty and natural dish, despite the high price. Eat it at least twice a week.

Last on the list, but not least is canned fish. For example, it could be pink salmon, where in 100 grams there is 20 protein and only 5 fat. There is a type here called Omega-3 and it carries very positive properties for the body. This is a cheaper analogue, designed for a wide range of people.

Keeping your figure in good shape

This is also the right element for weight loss and a wonderful way to get rid of excess weight. Its main idea is to increase the amount of protein and reduce carbohydrates and fat (by no means completely). Eat carbohydrates in the first half of the day (it is important that these are slow carbohydrates, like oatmeal). Balance all important nutritional components.

In addition, when dieting, you need to take care of fiber, namely, increase the percentage of its consumption.

This will provide several benefits:

1. Increased vitamins and minerals.
2. Products contain a lot of moisture.
3. Beneficial bacteria enter the esophagus and kill harmful ones, thus maintaining a balance.
4. Metabolism is optimized, toxins are released faster.

Here are some examples of foods that contain high amounts of fiber:

• Broccoli.
• Celery.
• Zucchini.
• Cucumbers.
• Spinach.
• Lettuce.
• Fruits.
• And much more.

Fruits also contain a lot of fiber, but their significant disadvantage is a large amount of sucrose, which kills any diet. The best options are grapes, apples, kiwi, cherries, grapefruit and several others. The minimum dose of fiber is 30-35 grams per day. Keep an eye on this when you eat different foods.

Table of protein-rich foods

This section will present the dishes that are most rich in important elements:

Products	Portion weight, g.	How much in total, Mr.
Braised pork rib	85	24.70
Roast duck	100	18.99
Fried leg of chicken	52	14.06
Roasted Turkey Breast	100	28.71
Lamb, rack	85	21.68
Baked beef fillet	85	22.92
Boiled egg	2 eggs (100)	12.58
Cuttlefish	100	32.48
Tuna, loin	100	28.21
Shellfish	100	25.55
Octopus meat	100	29.82
Sardines in tomato sauce	114	23.78
Hamsa, canned food in oil	100	13.00
Squid meat	100	17.94
Atlantic mackerel	146	20.99
Pumpkin seeds	56	16.92
Lemongrass	100	18.19
Sunflower seeds, roasted	56	10.93
Beans	100	13.10
Beef stew	85	27.85

The table shows all the main types of goods and their daily consumption rates. Based on these numbers when planning your diet.

And remember that they play one of the most important roles in the human digestive system, especially for those who want to effectively gain muscle mass or lose it.

Conclusion

Protein-rich foods are a very important element for most people, both for those who want to lose weight and for those who want to lose weight. In the 21st century, there is a wide variety of both high-priced and better-for-all income types of products that fall under this category.

When creating a diet, it is important to balance all the components and all kinds of vitamins. Approach this with maximum responsibility. Eat quality food and take care of your health.

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What is healthier: vegetable protein or animal protein? Which foods contain the most protein? Find the answers in my article.

In this article, I want to provide you with a list of fifty protein-rich foods that you can use while following the Dukan Diet. Although most of the products are probably familiar to you, you will be surprised at their value.

Protein from meat and eggs

This food chart shouldn't surprise you: chicken, duck, turkey, beef are all protein-rich foods.

Products	Portion weight	Amount of protein, g
Chicken breast with skin, fried	100 g	29,20
Turkey breast with skin, fried	100 g	28,71
Beef, lower part, no fat, stewed	85 g	27,85
Pork fillet, baked	85 g	25,94
Pork on rib, stewed	85 g	24,70
Beef, fillet, baked	85 g	22,92
Lamb, rack	85 g	21,68
Duck with skin, fried	100 g	18,99
Chicken fillet with skin, fried	62 g	15,54
Chicken leg with skin, fried	52 g	14,06
Hard boiled egg	2 eggs (100 g)	12,58

Seafood Protein

Seafood is not only a rich source of protein, it also contains high amounts of Omega-3 fatty acids.

Products	Portion weight	Amount of protein, g
Atlantic herring	1 fillet (143 g)	32,93
Cuttlefish	100 g	32,48
Salmon (canned)	100 g	30,70
Octopus	100 g	29,82
Tuna fillet	100 g	28,21
Telapia	100 g	26,15
Kamchatka crab	134 g	25,93
Shellfish	100 g	25,55
Mussels	100 g	23,80
Sardines in tomato sauce (canned)	114 g	23,78
Atlantic mackerel	1 fillet (146 g)	20,99
Scallops	100 g	20,54
Shrimps	85 g	19,36
Squid	100 g	17,94
Hamsa, canned in oil	100 g	13,00
Flounder	85 g	12,95

Vegetable protein

Beans and soy are great herbal products, rich in protein. If you are allergic to beans, you can look for fermented beans, or lemongrass, which is also rich in protein.

Products	Portion weight	Amount of protein, g
Dr. Dukan's green smoothie	100 g	28,90
Tofu	244 g	30,94
Lemongrass, ready	100 g	18,19
Nadou beans	100 g	17,12
Pumpkin seeds, roasted	56 g	16,92
Black beans, boiled	172 g	15,24
Chickpeas, boiled	164 g	14,53
Sprouted soybeans	100 g	13,10
Green beans	100 g	12,35
Canned beans	254 g	12,07
Nuts	71 g	11,90
Sunflower seeds, roasted	56 g	10,93
Lentils	100 g	9,02
Soy milk	1 cup	7,95
Avocado	304 g	6,78
Wild rice	164 g	6,54
Brown rice	195 g	5,03
White rice, long grain	158 g	4,25

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Protein-Rich Plant Foods – List of Top Sources

Products that contain a sufficient amount of plant protein can be easily purchased in the supermarket. Protein-rich plant foods are found in:

• Nuts and seeds;
• Dried fruits;
• Legumes;
• Cereals;
• Vegetables and fruits;
• Mushrooms;
• Seaweed.

Nuts are plant foods rich in protein in large quantities.

Nuts are considered high protein foods. In addition to plant protein, they are rich in natural antioxidants, unsaturated fats, minerals and fiber. Hazelnuts, almonds, pistachios, cashews, walnuts, and peanuts are great for snacking.

Nuts are 30% protein and 60% unsaturated fat. The proteins found in nuts are rich in the amino acid arginine, which burns fat cells.

100 g of pumpkin seeds contain 20 g of protein, they are fatty and high in calories, but consumption in small quantities has a beneficial effect on health.

Sesame is known not only for the presence of vitamins in its composition, but also for the presence of two antioxidants. Sesamin and sesamolin protect cells from free radicals.

Of the dried fruits, dried apricots, prunes, and dates contain the most proteins.

Dried fruits also contain vegetable protein, but not in such concentration as in nuts or legumes. The most protein-rich foods are dried apricots, dates, prunes, papaya, and cherries. One glass of dried apricots contains 5.2 g of protein, one glass of prunes contains 4.7 g.

Legumes include white, red, black and green beans, chickpeas, lentils, soybeans and peas. Beans and chickpeas are good meat substitutes in terms of satiety and protein content.

Chickpeas are a low-calorie product and are indicated for obesity; they are more used in Arab countries. Beans are more popular; they are present in soups, salads, canned food, and are an excellent side dish. Lentils are increasingly gaining popularity; they contain a lot of plant fiber, vitamins and minerals.

Soy, as a plant product rich in protein, is recommended for people prone to meat allergies

Soy products can replace animal protein for people with meat allergies. They are recommended for people with disorders of the heart and blood vessels, overweight, diabetics, for joint problems. Soy contains 36 g of protein per 100 g of weight.

Grains include all kinds of cereals: oatmeal, buckwheat, corn, rice, quinoa. The latter is characterized by a high content of amino acids, is slowly digested, saturates the body for several hours, which means it is excellent for diets and a healthy diet. The presence of unsaturated fats in quinoa normalizes cholesterol levels in the blood.

Oats control glucose levels, help the gallbladder function, improve intestinal permeability, provide excellent nutrition and energy throughout the day.

What are the benefits of vegetable protein?

Plant foods rich in protein are better absorbed by the body, speed up metabolism, and help control weight. When animal protein is digested, toxins are produced that the human body is forced to fight.

Plant proteins support healthy microflora and help produce “good” cholesterol. They have a beneficial effect on the heart and blood vessels due to the unsaturated lipids in their structure, and also reduce the risk of developing atherosclerosis and the formation of cholesterol plaques.

It is important to know! Plant foods reduce the possibility of infections and inflammatory processes, including cancer.

Expanding your diet to protein-rich plant foods prevents a decrease in insulin production in the blood and prevents problems with the genitourinary system.

Are there differences between plant and animal protein?

The origin of the protein is of great importance. All proteins are divided into complete and incomplete. The first group includes animals, and the second group includes plants.

When protein enters the gastrointestinal tract, it is broken down into amino acids, which differ in origin and value for the body. Scientists and doctors divide amino acids into 3 groups:

• Replaceable;
• Partially replaceable;
• Irreplaceable.

Nonessential amino acids are formed from other chemical elements, such as glucose. The body is able to produce them itself if they are no longer supplied with food.

Partially replaceable ones are synthesized in the human body, but in limited quantities. They must be taken with food.

Lack of amino acids (products of protein breakdown when entering the body) affects the well-being and general health of a person

Note! Essential amino acids are not produced by the human body, but are synthesized only from food. With a lack of such amino acids, health deteriorates and diseases develop.

Part essential amino acids present in plant foods, but all 8 types are present in animal products. The exception is soy, which contains 7 essential amino acids.

This difference is determined by the nature of the meat products. Meat is the muscle of an animal, endowed with useful microelements.

Vegetable protein is absorbed only by 70-80%, but it is easier for the body to digest it. And the coarse nature of fiber serves as a good stimulant for intestinal function.

Benefits of Plant Protein

Plant-based foods are recognized by nutritionists as being less rich in protein variety, but they have a number of benefits:

• Easier to be absorbed by the body, saturates well;
• Accelerates metabolism, has a beneficial effect on the gastrointestinal microflora;
• Affects the amount of muscle mass in the body;
• Does not cause allergies;
• Contains a lot of fiber;
• Controls insulin production;
• Prevents the development of cancer tumors;
• Increases skin elasticity, hair strength and nail strength.

It is important to know! Plant protein, unlike animal protein, retains its value during heat treatment.

Animal products significantly lose vitamins and microelements during cooking.

Which plants have a lot of protein?

In addition to grains, beans, lentils and nuts, protein is found in vegetables, fruits, seaweed and mushrooms. For example, broccoli has 3 g of protein per 100 g of product. The calorie content of green vegetables is very low, around 30 kcal per 100 g.

List useful plants with high protein content is presented in the table below.

Product	Properties
Seaweed	Seaweed is a storehouse of vitamins and microelements. The calcium content in their composition is 10 times higher compared to milk. In addition to the presence of vegetable protein in them, they are rich in vitamins A, B1, B2, vitamin C, D, E, phosphorus, potassium, iron, iodine, fiber, sodium. Algae is added to salads, side dishes, and drinks. Regular consumption of this product helps regulate blood sugar levels, saturates the body with iodine and alkalizes. The most common algae is spirulina. It contains 65 g of protein per 100 g of weight. In some cultures it is used as a meat substitute.
Mushrooms	Mushrooms can also be meat substitutes due to their satiety and protein content. Porcini mushrooms, boletus and champignons have the highest concentration of proteins.
Fruits	Fruits do an excellent job of saturating the body with protein, but more as an additional source of protein than the main one. For example, a banana contains 2.6 g of protein, one kiwi contains 2 g, and a cup of cherries (200 ml) contains 3.2 g. Fruits can be consumed in limited quantities; it is better to eat 400 g per day. This is a sufficient norm for diversifying the diet and replenishing the necessary supply of microelements.
Seitan	One of the plant products rich in protein. It is made from wheat protein and is grown in East Asia. In the CIS countries, it is sold in cans; its taste is similar to poultry meat.

The role of plant protein in human metabolism

Proteins are part of all cells and tissues of the body. They have a number of essential functions in metabolism. Their main purpose is the construction of new cells and tissues. In addition, they perform a plastic function: they are responsible for the constant renewal of cells, tissues and the body as a whole.

Enzymatic is responsible for biochemical reactions that control metabolism and the generation of bioenergy from nutrients entering the body.

Proteins are responsible for binding toxins and poisons, for blood clotting, creating antibodies, increasing the body’s protective properties, and immunity. This shows their protective function. They transport oxygen, and also bind and transport some ions, drugs, and toxins.

The energetic function of proteins is to release energy through oxidation.

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Effect on the body

If you limit the consumption of fats and carbohydrates in your diet, protein foods will quickly restore order in the body, which will ultimately result in loss. extra pounds. The mechanism for losing weight has long been scientifically proven:

• the body is effectively cleansed of toxins, toxins and other harmful substances that prevent many organs from functioning fully;
• strengthening the heart and blood vessels by lowering blood sugar;
• normalization of insulin function, which leads to intensive burning of glucose absorbed by muscles;
• control of water balance in the body, removal of excess fluid, which is often the main cause of high weight;
• maintaining muscle tone, which leads to weight loss, since only fatty tissue is burned, and there is no loss of nutrients;
• improving metabolism, which is necessary when losing weight;
• decreased appetite, dulled feeling of hunger due to long digestion of protein products.

In addition to losing weight, as a bonus, protein products as part of a protein diet will have a positive effect on a variety of organs and systems of the body. Therefore, when you come out of such fasting, you will feel great.

If you want to know more precisely what will happen to your body, the information in this table will surely make you a devotee. protein nutrition.

A distinctive feature of proteins is that when they enter the body, they are not stored as fat on the sides and are not converted into energy like carbohydrates. All of them are used to restore organs and systems, decomposing into amino acids - another substance that is incredibly useful for humans. Therefore, it is so important to know what protein products are for weight loss and what their main sources are.

Kinds

Protein products can be of animal or plant origin. Each type has its own advantages and disadvantages, which is why it is so important to eat them in a balanced manner.

• Animals

Protein products of animal origin are quickly digestible, but they are also quite high in fat, so not all of them are ideal for weight loss. If you choose meat, then chicken, turkey, and rabbit are allowed as part of any diet, but pork and lamb are prohibited. If it is milk, it should be either low-fat or with a minimum percentage of fat.

• Vegetable

Protein products of plant origin are absorbed by the body much more slowly and worse than animal products. However, they are good for weight loss because they contain virtually no fat.

The following table will provide you with approximate lists of protein products from these two groups:

For health and well-being, you need to eat both types as part of your diet. Therefore, a list of protein products for weight loss, indicating their protein content against the background of fats and carbohydrates, will be useful to you.

We will review these lists below, and you will learn more about the nuances of such diets by reading one of our articles: “Protein-fat diet” and “Protein-carbohydrate diet.”

List

To create a list of products for weight loss, you need to consider the following factors:

• not only the protein content in them, but also its ratio with fats and carbohydrates: for example, there is much more protein in pork;
• their calorie content: if you eat a piece of goose rich in protein, you will then have to work out hard in the gym to spend the 319 kcal it contains.

Therefore, always refer to the table below if you plan to lose weight using protein products. It takes both of these factors into account.

Meat, offal, egg

Fish and seafood

Milk and dairy products

As you can see, in addition to proteins, many foods contain too much fat or calories, so they are not suitable for weight loss. If only you carefully include them in your diet when you come out of a hunger strike.

Therefore, nutritionists have compiled a more accurate table of protein products for weight loss that can be consumed without fear of gaining extra pounds.

Quite an impressive table, which includes many items. So a protein-based diet cannot be monotonous and boring. Well, those who want to achieve record-breaking results should focus on products in which the amount of protein is simply off the charts and which will definitely make you lose weight.

Top best

Nutritionists name the best protein foods for weight loss, which you can eat in almost unlimited quantities during a diet.

• Eggs

Chicken eggs are the richest source of protein. To lose weight, you can eat 7 whites and 4 yolks per day. There are diets based on 5 eggs for breakfast during the week.

• Low-fat kefir

The main protein product for any weight loss system. The protein it contains is easily digestible with minimal total calories. Improves digestion, rids the body of toxins. The extra pounds disappear quite quickly. Protein content - 28 g. All these beneficial properties of this protein product formed the basis kefir diet(as an example, with apples).

• Cottage cheese

A protein product that is very quickly digestible. Provides a feeling of fullness for a long time, which has a positive effect on weight loss. Keeps nails, bones, teeth in good condition. Protein content - 20 g.

• Natural yogurt

For weight loss, only natural protein products without dyes, sweeteners or other additives are suitable. This yogurt will be stored for no more than 3 weeks.

• Milk

Compared to meat and fish, milk is higher in this rating because it contains protein, which is absorbed by the body much better. At the same time, you will not be able to lose weight on milk alone, since it does not have a very good effect on the functioning of the stomach. But for preparing protein dishes (the same cocktails) with minimal fat content, this product will be ideal.

• Meat

First up is chicken breast. 200 grams of meat contains about 40 grams of protein, 2 grams of fat, 200 kcal. An essential protein product for weight loss. Secondly, it's beef. The ratio of main substances is approximately the same, but there is a little more fat. It is an alternative to white chicken meat to diversify your diet while losing weight.

• Fish

The best protein product is salmon fillet. Contains fats, but much more protein, as well as omega 3 acids. To lose weight, you should treat yourself to this tasty morsel twice a week.

• Legumes

These are plant protein products that are able to maintain normal muscle mass even during fast weight loss. In addition, they give a long-lasting and pleasant feeling of fullness, so you won’t be hungry.

• Protein powder/shake

Always keep this top protein diet for weight loss before your eyes when creating a menu. After all, these are the products that should be included in recipes that will make any diet seem like a holiday and not a test.

Dish recipes

We invite you to try preparing various dishes from protein products: here there are recipes for soups, salads and main dishes. With such diversity, this weight loss system can hardly be called a hunger strike.

First meal

Do you think that making soups exclusively from protein products is impossible? Indeed, traditional first courses are a combination of protein (meat and fish broths) and carbohydrates (a variety of vegetables, cereals, pasta, noodles). But nutritionists never tire of repeating that liquid food improves weight loss results, so it cannot be excluded from diets. So let's learn how to cook first courses from protein products.

• Spinach soup

Remove the skin from the turkey breast or drumstick. Boil, remove from broth, let cool. Finely chop a package of spinach (frozen product will not spoil the dish), cook in broth for 10 minutes. Separate the meat from the bones, finely chop it, and return it to the broth. Cook the spinach and turkey together for another 10 minutes. Cool the soup, use a blender to puree it, adding 50 ml skim milk, spices, 2 cloves of garlic. Eaten hot.

• Salmon with milk

Pour boiling water over 4 medium-sized tomatoes, remove the skin and finely chop. Peel and chop a large onion. 1 PC. grate carrots. Fry the carrots and onions, adding tomatoes at the end. Place in a saucepan with a liter of cold water and boil. Cook over low heat for 10 minutes. Cut 450 grams of salmon fillet into cubes and add to the broth. After 5 minutes, add 500 ml skim milk. After boiling, add spices. Leave for 20 minutes.

• Meatball soup

Prepare chicken bone broth. Make minced chicken breast and form meatballs from it. Drop them into boiling broth. After boiling, add 50 grams of chopped bell pepper, the same amount of green beans, and herbs. Cook for 20 minutes. Serve hot.

Second courses

Main courses made from protein products are the basis of the diet. Recipes include only low-calorie ingredients - specifically for weight loss.

• Chicken in kefir

Cut 100 grams of selected, fresh chicken fillet, mix with salt, pepper, chopped herbs. Add 50 ml of low-fat kefir, 50 ml of filtered cold water. Place in the refrigerator for 3 hours. Place in a hot frying pan and simmer for 10 minutes on each side.

• Fried eggs

Break 5 eggs into a plastic container. Beat. Microwave for 2 minutes. It turns out healthy and incredibly tasty scrambled eggs. If you want to diversify your weight loss menu, you can add chopped chicken breast and herbs.

• Baked fish

Pour lemon juice over the salmon fillet, sprinkle with dried herbs and spices, and bake in the oven on foil until cooked.

Snacks

Salads made from protein products are indispensable for any weight loss system. They are nutritious, healthy, and contribute to menu diversity. Allows you to cook your own dinner a quick fix and at the same time not gain extra pounds.

• Protein salad

Boil 3 soft-boiled eggs, chop chicken breast (150 g), chop 50 g of squid. Mix everything thoroughly.

• Asparagus salad with chicken

Boil 3-4 cauliflower inflorescences in one container with 100 g of chopped asparagus and 300 g of chicken breast. Grind 2 medium-sized fresh cucumbers and 60 grams of celery root. Mix everything thoroughly. Add 2 tablespoons of canned green peas. Add chopped boiled and already cooled products. Season with 4 tablespoons apple cider vinegar.

When choosing recipes for your protein menu, carefully look at what products are listed in them. Sometimes olive oil or lean lamb is allowed, but these should be exceptions to the rules, concessions, so that the diet does not seem completely debilitating.

But fats and carbohydrates in their pure form are strictly prohibited. So there shouldn’t be anything floury, sweet or fried in this diet.

To lose weight with protein foods, you need to know how to use them correctly. Some useful tips will allow you to reduce your weight by an impressive amount.

1. Meat protein products are best consumed boiled. To diversify the diet, stewing, baking and steaming are allowed.
2. During the diet, in addition to protein foods, the body must receive fiber in order to burn excess fat as quickly as possible and ensure the proper functioning of organs. Therefore, you must eat greens, fruits and vegetables, dairy products, cereals, whole grain bread.
3. Many people ask what protein foods can be eaten at night: an hour before bedtime, you are allowed to drink a glass of low-fat kefir or natural yogurt. Everything else is prohibited.
4. Sweet dairy products (yogurt, curds with fillings), mayonnaise, sauces and other protein substitutes are harmful to health and do not contribute to weight loss.
5. In one meal, the body can absorb only 30 grams of protein, no matter how many eggs, for example, you eat. Daily norm for men it is about 2 grams of protein per 1 kilogram of weight, for women - only 1 gram.
6. To improve the absorption of proteins by the body, you can put into practice the principles fractional meals. According to them, food is taken up to 6 times a day in small portions.
7. Dinner must be no later than 19.00.
8. If you go in for sports while losing weight on protein products, you will not only reduce your waist size, but will make your butt firmer and your chest firmer, since protein is an excellent building material for muscle tissue with sufficient physical activity.

As for specifically each protein product that can promote weight loss, the features of their use as part of the diet are conveniently collected in the following table:

Now you know what protein foods include, and what products you need for quick, and most importantly, healthy weight loss.

It is also important to remember that such diets are still a serious shock to the body. Therefore, firstly, they should last two or four weeks, but no more. Secondly, it is recommended to use such a figure correction system no more than once every six months, and even less often in case of health problems.

As a rule, foods rich in protein are of interest to those who have taken charge of themselves, started losing weight and going to the gym. However, any person should understand food products, because without this it is simply impossible to create a healthy diet for yourself that would help maintain health and level of health. vitality on high. From this article you will learn what foods are rich in proteins, as well as why they are needed and what will happen if the body lacks them.

Why do you need food rich in proteins?

Proteins (proteins, polypeptides) are an important element of human nutrition, the presence of which is necessary for a healthy diet. They perform a lot of important functions:

• collagen forms the basis of all bones, tendons, cartilage, and is responsible for the elasticity of the deep layers of the skin;
• keratin is the basis of hair and is important for maintaining hair health;
• protein is generally important for protecting the body from the accumulation of toxins;
• a protein found in blood and other human body fluids that can neutralize viruses and bacteria.
• During digestion, protein breaks down into amino acids - some of them go to build muscle tissue, and some are converted into glucose, which provides energy.

Thus, by including enough protein in your diet, you maintain health, beauty and various important functions of the body.

The richest food in protein

Foods that contain the maximum amount of protein are animal products. Scientists have found that proteins of this type are better absorbed by the body. In addition, this category is considered to be a complete protein food, because in addition to proteins, it also contains a full set of amino acids (unlike protein of plant origin, in which the set is incomplete - the only exception is soy).

So, protein foods of animal origin include:

• meat (beef, pork, game, etc.);
• poultry (chicken, turkey, goose, etc.);
• fish (trout, pollock, herring - any variety);
• eggs (especially quail);
• milk and all dairy products;
• cottage cheese;

It is these foods that provide maximum long-term saturation and benefits for the body. By consuming them daily, you help your body receive all the necessary substances.

Protein-rich plant foods

Plant foods can also contain protein, but, except for soybeans, these products do not contain all the necessary amino acids (valine, leucine, threonine, tryptophan, methionine, isoleucine, lysine, phenylalanine). In order to receive them in the right quantity, it is worth taking them in the right combinations:

• mushrooms + cereals;
• mushrooms + nuts;
• legumes + cereals;
• legumes + nuts;
• legumes + legumes of another type.

In addition to mushrooms, legumes and nuts, this list also includes seeds, persimmons, ginger, cauliflower and Brussels sprouts, avocados and asparagus. A complete list of foods rich in protein can be seen in the table.

Signs of protein problems

Knowing what foods are rich in protein, you can intelligently build your diet and avoid unnecessary deviations from the norm in both directions. After all, the diet should be, first of all, balanced and harmonious. Let's look at the signs that your diet is not structured correctly in terms of protein.

When there is a lack of protein in the body, the following symptoms are observed:

• physical weakness;
• decreased sex drive;
• decreased immunity;
• metabolic disease;
• amyotrophy;
• in children - growth retardation.

When it comes to proper nutrition, everyone begins to unanimously repeat about consuming certain amounts of proteins, fats and carbohydrates, but not everyone can immediately determine what foods contain the same proteins, fats and carbohydrates, and in what quantities should they be consumed? To systematize all your knowledge that you already possess to some extent, I will highlight several key aspects and call them foods containing proteins, fats and carbohydrates in large quantities per 100 grams. In terms of composition, each product from a certain category (be it proteins, fats or carbohydrates) will be richest in the beneficial substance in which the product is located. I will also highlight good products containing proteins, fats and carbohydrates and bad when we talk about right and balanced diet. So, let's begin.

Carbohydrates

Carbohydrates should make up 40-50% of your total caloric intake if you are not losing weight, but maintaining your weight at a normal level, and 30-40% if you are in the process of losing weight. Carbohydrates are the main source of energy for your body. The more active your life, the more carbohydrate foods you should include in your diet. But there is one BUT...

While carbohydrates do a good job and provide you with the energy you need to work, exercise, and even relax, they are also quite insidious. , you need to consume it correctly, namely: at a certain time of day, in certain quantities and in certain products. Too many restrictions, you say. But it won’t work out any other way with carbohydrates, since neglecting these rules will entail:

1) their excess, and this will subsequently lead to excessive fat storage and the appearance of extra pounds on the scales;

2) their deficiency, which manifests itself in poor health, loss of strength, lethargy and depression, drowsiness and fatigue even at the beginning of the day.

A certain time of day means that it is best to consume in the first half of the day (before 2 o'clock in the afternoon).

Amount means: consume at least 30% and no more than 50% carbohydrates of your total caloric intake.

And I present a list of specific products below. It indicates some productshigh in carbohydrates per 100 g of product.

Foods containing carbohydrates

It should be remembered that you should give preference foods containing complex carbohydrates. They are slowly absorbed by your body and do not cause a sharp increase in blood sugar and the release of the hormone insulin, which is the main “fat store” in the body.

Below I give examples of “good” complex carbohydrates that should prevail in your daily menu, and “bad” fast carbohydrates, which you should, if possible, avoid altogether or at least not consume frequently.

We seem to have figured out carbohydrates. The most important thing you need to remember:

1. Carbohydrates should make up 40-45% (for weight maintenance) or 20-30% (for weight loss) of your total caloric intake.
2. Your menu should be dominated by foods containing complex carbohydrates(porridge, wholemeal bread, durum wheat pasta, etc.)
3. Minimize your intake of “bad” carbohydrates and foods containing fast carbohydrates(some fruits, sweet drinks and juices, instant cereals, sugar, etc.)
4. Consume carbohydrates in the morning.

Squirrels

Protein is the main building material for your muscles and a source of essential amino acids, so proteins should make up 40-45% of the total calorie content of your diet if you are not losing weight, but maintaining your weight at normal, and 45-50% if you are in the process of losing weight or .

In this table you can familiarize yourself with products that have a high protein content per 100 g.

Products containing protein

Proteins are divided into two types: animal and plant origin. Your diet should include foods containing protein both types. But you should know that animal proteins are complete, they have a high degree of absorption and a rich amino acid composition. While proteins of plant origin, on the contrary, are not completely absorbed by our body and have a poor amino acid composition.

Below are products containing protein of animal and plant origin.

Remember that a person needs to consume 1.5-3.5 g of protein per 1 kg of weight (a smaller amount will lead to its deficiency, and the body will be forced to compensate for it from your muscles and organs). This figure can reach a higher value (5-6 g), but this is if you have heavy training with iron and your goal is to gain weight. Otherwise, your body does not need such a larger amount of protein, since an excess of protein has a bad effect on the liver and kidneys, overloading them with its breakdown products, and also leads to the accumulation of ketone bodies, which can cause intoxication of the entire body. Therefore, using foods containing protein in large quantities, you need to remember that everything is good in moderation. Proteins are your help in creating a beautiful body with sculpted muscles, but only if you adhere to the following rules:

1. Eat proteins from both animal and plant sources, but choose more products containing protein animal origin (eggs, fish, cottage cheese, chicken, beef, etc.)
2. Eat the right amount of protein based on your workouts, weight, and calorie intake. The average amount of protein is 2 g per 1 kg of weight.
3. The evening meal should be mostly protein. Try to use foods containing protein and steamed, either boiled or baked in the oven.

Fats

Fats are another source of energy, but more powerful than carbohydrates. Visceral fat, along with subcutaneous fat, which we all hate so much and want to get rid of, actually have a number of very important functions in our body:

- fats are the main source of energy during illness and famine, when the supply of nutrients to the body is reduced or not received at all;

- fats help our blood vessels remain elastic, and nutrients easily flow through them to all cells and tissues of our body;

— fats are responsible for the condition of hair, nails and skin (this is especially important for us girls);

- fats are involved in the synthesis of hormones and are responsible for normal menstrual cycle in girls;

- fats improve the taste of food, etc.

Products containing fats must be present in your daily diet.

The average amount of fat a person needs is 1 g per 1 kg of weight. This is approximately 25-30% of the total calorie content of your diet, both for those losing weight and for those not losing weight.

Products containing fats

When talking about fats, you should know that there are saturated fats and unsaturated fats. The first category is healthy (good) fats, consuming them in moderation helps the body burn fat! And the second category is harmful (bad) fats; consumption of such fats leads to the accumulation of cholesterol and atherosclerosis.

Below I provide a list of foods containing good and bad fats.

So, let's sum it up with fats:

1. Products containing fats it is possible and even necessary! As a percentage of fat, our body should receive 20-30%, in grams - about 1 g per 1 kg (if you lose weight, it can be reduced to 0.8 g).
2. Consume foods containing healthy unsaturated fats(vegetable oils, nuts, seeds, fatty varieties of sea fish).
3. Try to avoid eating fatty foods in the evening.

Well, we figured it out, what foods contain proteins, fats and carbohydrates and in what quantities. Now you know that foods containing carbohydrates, it is better to consume in the first half of the day; foods containing protein, are important for the growth and recovery of your muscles; A foods containing fats, are responsible for the normal condition of nails, hair and skin. All this should not be forgotten and taken into account when drawing up your menu for the day.

Your coach, Janelia Skripnik, was with you!

Wish you, dear girls, eat right and always stay healthy and slim!