"High protein, low calorie"... Eat these foods to lose fat and build muscle

High-protein, low-calorie food that is both tasty and healthy

Consuming 1.2 grams of protein per kilogram of body weight may help reduce muscle and bone loss regardless of age.

To keep our bodies healthy, it is good to consume nutrient-rich foods. Among them, for health reasons, eating low-calorie, high-protein foods can help with weight management and muscle growth. According to a study, consuming 1.2 grams of protein per kilogram of body weight can help reduce muscle and bone loss regardless of age.

Based on data from the American health media outlet Health, this introduces well-known low-calorie and high-protein ingredients among animal and plant-based foods.

White fish = White fish such as cod and flounder generally have a mild taste and tender texture. These white fish are lower in calories compared to oily fish like salmon and mackerel. Cooking and eating 127g of flounder provides 109 kcal and 19.3g of protein. Fish are generally good sources of omega-3 fatty acids like DHA and EPA, which are important for brain and heart health, so it is recommended to consume them regularly.

Low-fat steak = When you think of steak, it's not easy to associate it with low-fat food. However, choosing the right low-fat cut is key. First, 85g of trimmed beef brisket contains 172 kcal and 23.5g of protein. It is also rich in vitamin B3. This amount can fulfill 40% of the daily recommended intake of protein.

Skinless chicken breast = Since chicken breast is almost a pure muscle mass, it has a very high protein content and almost no fat or carbohydrates. It contains 23g of protein per 100g, which is high, while the calorie content is low at 100kcal. It is easy to find, convenient to eat, and contains essential amino acids. Additionally, it can provide 49% of the daily recommended intake of selenium, which protects our body from infections.

Egg whites = one egg white contains 15 calories and 3-4g of protein. However, the yolk has about 2-3g of protein, similar to the white, but contains 70kcal, which is much higher than the white. Additionally, egg whites help produce digestive hormones and support overall growth and development. According to the American Heart Association, it is recommended to eat one egg or two egg whites per day.

Low-fat or fat-free milk = Milk often chosen for breakfast. It can be consumed in various ways, such as a snack for children, added to coffee, or in other forms. A cup of 2% low-fat milk contains 122 kcal, and a cup of fat-free milk provides 84 kcal. Both options contain 8g of protein. Milk is well known for its calcium and vitamin D content, but it also provides essential nutrients such as zinc, vitamin A to support eyesight, and potassium.

Legumes = Beans known for being rich in protein. There are various types of beans, including peas and lentils. Due to their high protein content, they can be an excellent alternative to meat when seeking protein sources other than meat. Legumes are also rich in fiber, B vitamins, and essential nutrients like potassium. One cup of black beans contains 218 kcal and 14.5g of protein. It also provides 16.6g of fiber, meeting 59% of the daily recommended fiber intake. Fiber helps reduce cholesterol, manage blood sugar levels, and control weight, making its intake important.