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Away with the Christmas pounds – that helps
Nuts, fish, and lean meat are great sources of protein.
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If you want to get rid of the old pounds in the New Year, it will be easier to enjoy certain foods. Here are a few tips.
After large menus, plenty of desserts and countless sweets over the past Christmas holidays, it’s time for a little detox. Protein in particular ensures vital metabolic processes and provides the body with a lot of energy. Which foods are rich in protein is revealed here.
Legumes and nuts
Beans set the tone among protein-rich foods. Depending on the species, the protein content can fluctuate. Lupines, for example, contain a particularly high amount of protein. They are now considered a real superfood and contain amino acids that are important for the body. In addition, beans are full of healthy fiber that has a positive effect on digestion.
Peas are also great sources of protein. They are particularly suitable for building muscle and are therefore the ideal source of protein following training. They also contain lots of healthy carbohydrates, fiber, minerals and trace elements.
In addition to a high protein content, lentils also contain many minerals and valuable B vitamins, which are very important for blood formation and the metabolism of proteins. They also have a particularly low fat content.
Chickpeas are not only used to conjure up delicious, exotic dishes. The peas from the Arabic cuisine also turn out to be an excellent source of protein and contain lots of fiber, vitamins B1 and B6, folic acid, magnesium, iron, calcium and zinc.
Unlike many other legumes, the peanut can be eaten raw. This makes it a wonderful snack in between. The crunchy protein source, however, also contains a lot of fats, which is why it should only end up in small quantities on the plate if you want to lose weight.
Other nuts and kernels are also rich in protein, including pine nuts, almonds and pumpkin seeds. But the same applies here: Although nuts contain a lot of healthy fats, they are also calorie bombs.
Egg and dairy products
In addition to pulses and nuts, egg and dairy products are also some of the best protein suppliers. For example, low-fat quark, which can be ideally integrated into desserts, and cottage cheese, which goes well in salads, are particularly healthy. Both products contain L-leucine, an essential amino acid that supports muscle growth.
Not all types of cheese are considered a source of protein: Harz cheese, Emmentaler and Parmesan, for example, are particularly rich in protein. They provide the body with around 30 grams of protein per 100 grams.
fish and meat
If you don’t want to do without meat, you should opt for lean pork, beef or poultry for a healthy diet. The combination of fat, tendons, water and muscle fibers results in an excellent protein compound and ensures a high protein content. Ideally, you should buy the meat from your trusted butcher.
Another way to get animal protein is by eating fish. Their meat is not only easily digestible, but also contains a lot of omega-3 fatty acids. Fish species such as pikeperch, perch, golden mackerel or cod make the pounds disappear. Seafood, prawns, crabs and mussels, on the other hand, contain less protein.
If it should be vegetarian
However, eating meat and fish is not a must, because environmentally conscious living is currently on everyone’s lips anyway. Those who prefer a vegetarian diet can consume plenty of protein through soy products. Tofu, seitan, tempeh or soybeans are the perfect alternative at this point. They also provide vegetable iron, vitamin B6, calcium and folic acid.