Protein is the main component of your muscles, bones, skin and hair. These tissues are constantly updated with new proteins.

A lack of protein can lead to the development of serious diseases: hormonal levels and the functioning of enzymatic systems are disrupted. With a constant lack of protein, brain activity, the work of the liver and other vital organs are disturbed, and food dystrophy develops.

Why protein is good for unorganized nutrition

 A protein is made up of small constituent parts known as amino acids. Of the 22 amino acids, nine are considered “indispensable”, that is, they must be eaten because the body cannot produce them on its own.

What will give more protein intake in the diet:

  • Higher protein intake can help strengthen bones.
  • Losing excess weight.
  • Feeling full for a longer period of time than with simple carbohydrates
  • Lack of feeling of heaviness in the stomach
  • Strengthening muscle mass

Consuming more protein allows muscles to develop, recover faster and maintain a high metabolic rate. As a bonus, protein favorably affects the appearance of the skin and hair, the strength of bones and the harmonious work of hormones. Protein increases the production of hormones such as PYY and GLP-1, which help you feel full and satisfied, which is especially important for busy entrepreneurs.


Signs of a lack of protein in the body:

  1. Frequent infectious diseases and poor body resistance;
  2. The fragility of nails and hair;
  3. Lack of working capacity, concentration, lack of energy;
  4. Frequent and uncontrolled hunger (especially in relation to sweets);
  5. Slowing growth, muscle atrophy;
  6. Violation of the liver;
  7. Poor regenerative performance.

Protein Nutrition Rules

The main rule when following this type of food is the correct drinking regime: drinking about 2 liters of clean water of excellent quality will avoid the possible negative effects of the diet with a significant amount of protein consumed. With the help of water, normal intestinal motility is maintained, toxins are removed in a timely manner and no preconditions for constipation are created against the background of a lack of coarse fiber coming from vegetables and fruits.

How to stick to protein nutrition:

  1. Calculate protein requirements. To calculate your protein needs, multiply your weight in kilograms by 1.2–1.6 grams.
  2. Eat at least 25-30 g of protein with meals.
  3. Include both animal and vegetable proteins in your diet.
  4. Eat a well-balanced diet: balance high-protein foods with vegetables, fruits, and other plant foods with every meal.

For normal life, it is enough to consume from 100 to 120 grams of protein per day. More precisely, each person can determine this value for himself according to the formula: for one kilogram of weight – from 1.3 to 1.5 g. However, it should be noted that it is necessary to take into account the type of activity and lifestyle, since during mental and physical stress the protein consumption increases.

Best low-calorie high protein foods

Chicken eggs

Athletes have long appreciated this product, which, recall, is assimilated by 98%. And the matter is not only in the high content of beneficial amino acids. Affordable price also matters.


Fish with the highest protein content (24%). The body absorbs it by 95-98%. Curd Milk protein is digested a little worse than meat and fish, but it contains the largest set of essential amino acids. It also helps stabilize cholesterol.


It is acquired by 87-89%. It provides the body with the necessary amino acids, zinc, iron and a number of other important trace elements. It is the best protein for height growth

Greek yogurt.

This unsweetened is a pity. Greek yogurt not only replenishes protein reserves but also benefits digestion, as it inhibits bifidobacteria.

Canned fish

Even after this treatment, the fish retains a life-giving protein. In addition, it is already ready for use and is relatively inexpensive.

Chicken meat

Sports publishers have long considered white chicken meat to be one of the best low calorie protein. Even if you don’t have time to cook dinner, you can always buy ready-made grilled chicken.


They contain vegetable protein, healthy fats, and fiber. In addition, nuts are stored for a long time.


An annual plant whose homeland is in the Andes. Even the ancient Incas considered it incredibly useful and called it “golden grain”. The amino acid composition in quinoa is reminiscent of cow’s milk. But this cereal contains not only protein – it contains vitamins, carbohydrates, phosphorus, calcium, iron and, of course, fiber.

Best protein diet for vegetarians

Diversify your diet as much as possible, include whole-grain products, vegetables, fruits, legumes, nuts, sunflower seeds. If desired, dairy products and eggs can be added.

Prefer whole, unprocessed foods. Minimize the consumption of too sweet and fatty foods.

Eat as many fruits and vegetables as possible.

Add legumes to your diet. Therefore, you can easily replace meat with beans in your favorite dishes. Legumes are incredibly healthy, so it is recommended to consume them as often as possible.