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The Best Sources of Healthy Protein: Six Foods That Will Help You Lose Weight and Build Muscle

    Abdulaziz Sobh
    By Abdulaziz Sobh

    Categories: Beauty & Fitness, Health


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    Protein is an essential nutrient, responsible for multiple functions in your body.

    Everyone needs to incorporate protein into their diet, but if you practice endurance sports or weight training, it may be worth increasing your intake.

    Many gym goers will follow a diet high in protein and low in carbohydrates to lose fat and build muscle.

    Protein is an important component of every cell in the body. Hair and nails are made mainly of proteins and your body uses proteins to build and repair tissues.

    Eating more protein can also help you lose weight since it makes you feel fuller for longer.

    Common sources of protein include meat and dairy, but there are also some vegan alternatives with high protein content.

    Some people like to use protein shakes, but when possible, it is best to get their protein from natural foods.

    Here are six healthy sources of lean protein:

    1. Eggs

    Eggs are a great source of protein and are easy to incorporate into everyday dishes.

    The average egg contains about 6-7 g of protein, according to heathline.com.

    However, it depends on the size of the egg. Some large eggs may contain up to 13 g of protein.

    People often think that the protein is only found in egg whites, but the yolk actually contains about half of the proteins.

    The yolk also contains almost all the nutrients and fat. Therefore, eating all the egg is the most beneficial to your health.

    2. Milk

    Dairy products are packed with protein and contain calcium for bone formation.

    There is about 8 g of protein in a glass of milk. Drinking a protein-rich beverage such as milk for breakfast may also reduce the risk of type 2 diabetes.

    3. Hemp seed

    Hemp seeds contain about 31 g of protein per 100 g serving.

    These seeds are full of proteins and contain the 22 known amino acids.

    Hemp seed also contains omega-3 and omega-6, which makes them a good alternative for fish.

    They have a high magnesium content, a mineral that helps control blood sugar levels, making them perfect for Pepe with diabetes.

    With 31 g of protein, they contain more than beef and the same as a chicken breast.

    4. Yogurt

    Yogurt contains a heady mix of casein and whey protein and is a great protein-rich meal.

    There is approximately 10 g of protein per 100 g. Add some nuts and berries for an excellent healthy breakfast option.

    5. Black beans

    There is about 15 g of protein in a 1-cup serving of black beans.

    Black beans are not only a great source of protein but are also replete with fiber, potassium, folic acid, vitamin B6 and many phytonutrients.

    Black beans also have antioxidant and anti-inflammatory properties. With 15 g of protein per cup, they contain more than a chicken thigh.

    6. Fish

    Fish is a great source of low-fat protein. There are many types of fish and the amounts of protein vary.

    However, fish like salmon contains approximately 22 g of protein per 100 g.

    How much protein should you eat in a day?

    Terri Ann Nunns, who created the self-proclaimed 123 Diet Plan, believes she can lose 7 pounds in a week by adjusting her diet.

    She recommends eating 300 g of protein every day, which can be found in meat, fish and dairy products.

    Slimmers are also advised to reduce carbohydrates and sugar with starch, which should make them feel fuller for longer.

    Alexandra Miller, a corporate dietitian, says that proteins keep you full longer, repairs muscle tissue and increases your energy levels.

    And while each person's body is different, there is a "perfect" amount of protein that could help him or she overcome the lump.

    "Protein needs are based on body weight or, in some cases, a percentage of calories, but as a general rule, the minimum recommended amount of protein is about 0.4 grams of protein per pound for women," said Alexandra to Pop Sugar.

    If you plan to lose weight, the health expert recommends increasing your protein intake by approximately 50%.

    To help you lose weight, you should eat 0.54 to 0.68 grams of protein for every pound you weigh, every day.