Losing weight and increasing muscle mass... Eating 'this food' in moderation helps with health and body management

Helps with weight loss and muscle maintenance, and is also good for heart health.

Eggs are a protein-rich food that, when eaten in moderation, can help with weight loss. [Photo=Getty Images Bank]

 

Proteins, fats, and carbohydrates, which are major nutrients, each play a unique role in our body. Proteins form and maintain muscles and bones, fats act as insulators preventing heat from escaping the body, and assist in absorbing fat-soluble vitamins A, D, E, and K. Carbohydrates energize the body's cells, tissues, and organs.

 

However, sometimes it can be difficult to balance these requirements, especially when trying to lose weight and maintain muscle mass. Following a high-protein, low-fat diet can help achieve both goals.

 

A low-fat, high-protein diet focused on weight loss not only helps reduce body weight and fat but also protects muscles and metabolism compared to a standard protein diet. Among proteins, low-fat protein intake is important for weight loss.

 

Low-fat proteins are protein foods with low saturated fat content, low in calories, and beneficial for heart health. In this regard, based on data from the American health and medical media 'Health,' we looked into representative low-fat protein foods that are good for weight loss.

 

Eggs = One large egg contains 6g of protein. The protein found in eggs helps protect skeletal muscle health and reduces calorie intake in the next meal. Eggs contain fat and cholesterol, but moderate consumption is not associated with heart disease.

 

Eating eggs for breakfast is one of the best choices for losing weight. Having a healthy, high-protein breakfast helps reduce appetite later, aiding in weight loss. A high-protein breakfast helps with weight reduction and fat loss.

 

Non-fat or low-fat milk = Milk with no fat or 1% fat content contains 8g of protein and 0.2 to 2g of fat per cup. Milk is an important source of various nutrients including protein, calcium, vitamin D, phosphorus, magnesium, potassium, vitamin B12, and zinc. These nutrients are involved in many bodily functions, from muscle and bone health to energy production and immune support.

 

Legumes and soy products = Legumes such as green soybeans and foods made from soy, like tofu, are low in fat and rich in protein. Half a cup of green soybeans contains 7g of protein, and half a cup of tofu contains 10g of protein.

 

Proteins, fats, and carbohydrates, which are major nutrients, each play a unique role in our body. Proteins form and maintain muscles and bones, fats act as insulators preventing heat from escaping the body, and assist in absorbing fat-soluble vitamins A, D, E, and K. Carbohydrates energize the body's cells, tissues, and organs.

 

However, sometimes it can be difficult to balance these requirements, especially when trying to lose weight and maintain muscle mass. Following a high-protein, low-fat diet can help achieve both goals.

 

A low-fat, high-protein diet focused on weight loss not only helps reduce body weight and fat but also protects muscles and metabolism compared to a standard protein diet. Among proteins, low-fat protein intake is important for weight loss.

 

Low-fat proteins are protein foods with low saturated fat content, low in calories, and beneficial for heart health. In this regard, based on data from the American health and medical media 'Health,' we looked into representative low-fat protein foods that are good for weight loss.

 

Eggs = One large egg contains 6g of protein. The protein found in eggs helps protect skeletal muscle health and reduces calorie intake in the next meal. Eggs contain fat and cholesterol, but moderate consumption is not associated with heart disease.

 

Eating eggs for breakfast is one of the best choices for losing weight. Having a healthy, high-protein breakfast helps reduce appetite later, aiding in weight loss. A high-protein breakfast helps with weight reduction and fat loss.

 

Non-fat or low-fat milk = Milk with no fat or 1% fat content contains 8g of protein and 0.2 to 2g of fat per cup. Milk is an important source of various nutrients including protein, calcium, vitamin D, phosphorus, magnesium, potassium, vitamin B12, and zinc. These nutrients are involved in many bodily functions, from muscle and bone health to energy production and immune support.

 

Legumes and legume products = Legumes such as green soybeans and foods made from soybeans like tofu contain low fat and are rich in protein. Half a cup of green soybeans contains 7g of protein, and half a cup of tofu contains 10g of protein.

 

Tofu and other soybean products provide various nutrients and are associated with a reduced risk of heart disease and certain types of cancer, including cholesterol. Canned beans (100g) contain 7 to 8 grams of protein.

 

The plant-based proteins found in beans have powerful effects similar to dietary fiber, which is beneficial for the intestines and helps with weight management. They are also associated with a reduction in risk factors for cardiovascular disease.

 

One hundred grams of lentils, a type of legume, contain 9 grams of protein and 0.4 grams of fat. Lentils are rich in protein, fiber, and various nutrients, helping to maintain satiety, manage blood sugar levels, and regulate blood pressure. One cup of peas contains 9 grams of protein and 0.4 grams of fat.

 

Chicken breast = chicken meat is also an excellent source of protein. The calories in lean meat like chicken are mostly derived directly from protein. The best part of chicken for weight loss is skinless, boneless chicken breast. 100g of chicken breast provides 165 calories and approximately 31g of protein.

 

Low-fat cottage cheese = Cottage cheese with a fat content of 2% or less contains 24g of protein and 5g of fat per cup. Cottage cheese has a nutrient profile similar to Greek yogurt. It is rich in protein, calcium, and other essential nutrients. Studies suggest that cottage cheese can help with satiety, making it beneficial for managing hunger.

 

Pork, beef tenderloin, sirloin = specific cuts such as pork tenderloin and sirloin, and beef sirloin are rich in protein and do not contain excessive fat. The lean meat parts of pork contain only 22g of protein and 4g of fat per 100g.

 

In addition to protein, pork is rich in certain B vitamins, selenium, and zinc. Lean beef cuts contain 23g of protein and 2 to 6g of fat per 100g. Beef also provides valuable nutrients such as iron, zinc, and B vitamins.

 

Zero-fat Greek yogurt = One container (156g) of fat-free Greek yogurt contains 16g of protein. Greek yogurt is considered a perfect food for those looking to lose weight and build muscle.

 

Tuna = In 100g of tuna, there are 22 to 25g of protein and 0.5 to 1g of fat. Tuna provides B vitamins, vitamins A and D, iron, selenium, phosphorus, and healthy fats.

 

Shrimp=Shrimp is a good source of nutrients such as protein, vitamin B12, phosphorus, and choline. 100g of shrimp contains 20g of protein and 0.5g of fat. Most of the fat is also healthy omega-3 fatty acids.

 

Salmon = Approximately 85g of salmon contains 17-19g of protein and 4-5g of fat. It provides not only protein but also omega-3 fatty acids beneficial for heart health and various nutrients.

 

White fish = flatfish, cod, pollock, yellow croaker, flounder, sea bass, etc. White fish also provide various nutrients, including protein and omega-3 fatty acids, comparable to tuna and salmon. In 100g of such white fish, there are 12 to 20g of protein and 0.4 to 1.7g of fat.

 

Kwon Soon-il kstt77@kormedi.com