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Among the nutrients, proteins have the best publicist in the world - news of its importance in your diet are everywhere. But unlike other Faddish food - Kardashians dietary, if you can not say too much about it.

The protein is essential not only to reduce your biceps, but for the merger of yourmetabolism, stimulating your brain, cut your environment and generally realize your flat-stomach goals. Men should target 56 grams a day; Women, 46. You should make a goal so that the protein plays a featured role in every meal.

But you do not have too much scarf Shakes or hunt chickens like Wile E. Coyote to get enough. There are various and surprising options to enjoy at any time of the day, breakfast at the snacktime at once before going to bed. We have rounded the best sources of protein and the most optimal times for eating each.

Here are the food you need to develop muscles.

Payment of proteins: 4 oz band steak, 133 calories, 26 g protein

As for the steak or hamburgers, go to the grass. It can ding your wallet, but it will drink your abdominals. The beef nourished with grass is naturally leaner and has fewer calories than conventional meat: a conventional strip steak of seven oz lean has 386 calories and 16 grams of fat. But a seven ounce grass strip steak has only 234 calories and five grams of fat. Grass-powered meat also contains higher levels of omega-3 fatty acids, according to a study published inNutrition log, which have been demonstrated to reduce the risk of heart disease.

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Payment of proteins: 4 oz, 166 calories, 23 g of protein

While grass-based beef is an excellent choice, Bison's profile has increased in recent years and for good reason: it has half of fat and fewer calories than red meat. According to the USDA, while a 90% hamburger can on average 10 grams of fat, a relatively gradue buffalo hamburger with two grams of fat with 24 grams of protein, making it one of the meats. more skinny around. But wait, taking a chance on this unexpected meat, you will earn two healthy bonuses: in a single server, you will get a full day of a full day of vitamin B-12, which has been shown to stimulate energy and help. Close genes responsible for insulin resistance and adipose cell formation; In addition, since Bison are naturally fed to the grass, you can lose your burger, knowing that this is free from hormones and pollutants than to manifest itself in your belly fat.

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Payment of proteins: 3 oz. Cooked chest, 142 calories, 26 g protein

A 3 oz. The cooked chicken breast contains only 142 calories and 3 grams of fat, but carries a quantity of 26 grams of protein - more than half of the day's recommended supply. But the GO-TO protein can be a failure on the taste of taste. (Our casual survey on the taste of simple chest responses alliates "the air you cut with a knife" at the "wet sock".) The good news: With just a little creativity, you can make it a dinner Tasty post-gym or an impressive meal of the night. Check these7 ways to burn fat to make chicken For culinary inspiration.

Payment of proteins: Burger Turkey to a quarter book, 140 calories, 16 g protein

The lean and protein, Turkey is no longer an automatic replacement of red meat: this bird deserves accessories alone. Burger Turkey Burger Patty contains 140 calories, 16 grams of protein and eight grams of fat. In addition, Turkey is rich in DHA Omega-3 acids-18 mg per serving, the highest in this list - which has been demonstrated to increase cerebral function, improve your mood and extinguish the grease genes, thus preventing the Adipose cells to grow the size. Just make sure you buy white meat only; Dark contains too much fat. And know that you make your health a solid double by grilling at home: the versions of the restaurants can be filled with bold add-ins to increase the flavor. Not your problem because it goes directly from the grill to your plate (ideally with theBest spices to burn fat and peppers mixed in).

Payment of proteins: 1 oz, 158 calories, 9 g protein

Dr. Lindsey Duncan, a nutritionist who worked with Tony Dorsett and Reggie Bush, is a big fan of pumpkin seeds. "A handful handle of dry roasted pumpkin seeds can give you a natural shock in power through a workout," he says. "These are a good source of protein, fat and healthy fiber, by fully pushed and containing manganese, magnesium, phosphorus and zinc, which provide additional energy support to optimize gym time . " Take them in salads and rice dishes or eating Crus. Looking for more delicious ways to eat pumpkin? Check these8 incredible ways to eat pumpkin this fall!

Payment of proteins: 16 grams per ½ cup

Mas macho that his cousin softer, tofu (which can lead toboobs), Tempeh is made from soybeans rather than soy milk. As a result, it is closer to an entire food and retains more of its protein, about 50% more than tofu.

And here are the foods you need to feel thinner than ever.

Payment of proteins: 3 oz, 77 calories, 16 g protein

You already knew that the fish was rich in protein, but you may be surprised to learn that the scourge-gruel and vegetables rich in fiber in the department of satiety. The Common Food Statis Index, an Australian study published in theEuropean clinical nutrition newspaper, classified as the number two most food filled only with boiled potatoes for its fullness factor. A separate Australian study compared the satiety of different animal proteins has found a similar white nutritional fish (Flocon) to be significantly more satisfying than beef and chicken; Satiety after the white fish meal also decreased at a much slower rate. The study authors attribute the white fish filling factor as Halibut to its impressive protein content and its influence on serotonin, one of the key hormones responsible for appetite signals. Just make sure youAvoid tilapia.

Payment of protein: 4 oz patty, 194 calories, 29 g protein

Reduce this eyebrow as you raise. Ostrich meat is the rising feature of grill. Although it is technically red and has the rich taste of beef, it has less fat than turkey or chicken. A four ounce pebble contains nearly 30 grams of muscle nutrient and only six grams of fat. In addition, a portion has 200% of the recommended daily indemnity of vitamin B-12. This exotic meat can also help reduce your environment: ostrich contains 55 milligrams of choline, one of theseNutrient essential for fat loss. And it is not so difficult to find that it sounds-ostrich is more and more available in the supermarkets of the country.

Payment of proteins: 4 oz, 124 calories, 24 g protein

A long-standing enemy of doctors and dianiene, the pig has come around a healthier alternative delay - as long as you choose the right cut. Your best bet is the pork net: a study from the University of Wisconsin revealed that a three ounce of pork net has a little less greasy than a skinless chicken breast. It has 24 grams of protein per serving and 83 milligrams of choline at the waist (in the last case, about the same thing as an average egg). In a study published in the newspaperNutrientsScientists have asked 144 overweight people to eat a diet rich in lean pork fresh. After three months, the group saw a significant reduction in size, IMC and size.big belly, without reduction of muscle mass! They speculate that the amino acid profile of the pork protein can contribute to greater grease combustion.

Payment of proteins: 3 oz, 121 calories, 17 g protein

Do not leave the relatively high calorie and fat tension of salmon to deceive you; Studies suggest that oily fish can be one of the best for weight loss. (In fact, this makes our list of fatty foods that will help you lose weight.) In a study, participants have been divided into groups and assigned to one of the three equilichical weight loss regimes that did not understand Seafood (the control group), lean white or salmon fish. Everyone has lost weight, but salmon eaters had the lowest fasts of insulin and a marked reduction in inflammation. Another international studyObesity newspaper I found that eating three 5 ounce salmon portions per week for four weeks as part of a low calorie diet, resulted in weight loss of about 2.2 pounds to follow a diet. 'Calorie not inclusion of fish. Wild salmon is lighter than agriculture, which is plunged on fish fish; And it is also proven to be significantly lower in cancer PCBs. So go wild - literally. This is a fish rich in protein that you do not want to miss!

Payment of proteins: 3 oz, 73 calories, 16 g protein

Or not tuna? That is the question. As a primo source of protein and docosahexaenoic acid (DHA), canned light tuna is one of the best and most affordableFish for weight loss, especially your belly! A study in theJournal of Lipid Research showed that omega-3 fatty acid supplementation had the deep capacity to extinguish the abdominal fat genes. And while you find two types of fatty acids in cold water fish and fish-DHA oils and eicosapentaneoic acid (EPA) -Researchers say that DHA can be 40 to 70% more effective than the EPA on the rise of fat genes in the abdomen, thus preventing adipose cells from the belly of the size of the expansion. But what about mercury? Tuna mercury levels vary by species; In general, the larger and lighter fish, the higher the level of mercury. Bluefin and Albacore rank among the most toxic, according to a study ofBiology Letters. But the tuna of the canned crisis, harvested from the smallest fish, is considered a "low mercury fish" and bobbin and duty! -Be appreciated two to three times a week (or up to 12 ounces), according to the main guidelines of the FDA. .

Payment of proteins: 1 egg, 85 calories, 7 g protein

Eggs could simply be the simplest way, the cheapest and most versatile for your protein intake. Beyond your number of daily proteins, each 85 calorie egg packs a solid 7 grams of the muscular manufacturer! Eggs also stimulate your health: they are loaded with amino acids, antioxidants and iron. Does not come to reach the whites, however; The yellows boast of a combined nutrient called Choline, then opting for whole eggs can help you reduce. When shopping for eggs, pay attention to the labels. You should buy organic products, where possible. These are certified by the USDA and are free of antibiotics, vaccines and hormones. As for the color, it's your call. The color difference varies only depending on the type of chicken - both of them have the same nutritional value, explains Molly Morgan, Rd, a certified sportsman of the board decreases from sports specialist based in the range of New York.

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Payment of proteins: 1 cup (cooked), 41 calories, 5 grams of protein

The preferred Veggie of Popeye is an excellent source of protein not only, but also vitamins A and C, antioxidants and healthy folate. A cup of green superfood has almost as many protein as a hard-boiled egg for half of the calories. Looking to get the biggest nutritional bang for your money? Make sure to spray your spinach instead of eating raw. This cooking method makes it possible to keep vitamins and facilitate the holding of the calcium content of the green. Add a handle to soups, omelets, pasta dishes and light foams of vegetables, or simply steam and steam with pepper, garlic, olive oil and pressure from lemon. And do not feel like you have to double on the Greens. Spinach are one of the10 health healthy for you as Kale.

Payment of proteins: 8 oz, 110 calories, 8 g protein

Cows generated biologically are not subject to the same hormones and antibiotics that conventional cows are; No antibiotics for them does not mean any antibiotics for you. It has been shown that food cows have higher levels of omega-3 fatty acids (good) and two to five times more CLA (conjugated linoleic acid) than their corn and grain counterparts. CLA contains a group of chemicals that provides a wide variety of health benefits, including support for the immune and inflammatory system, improved bone mass, improved blood sugar regulation, reduced body fat, risk Reduced heart attack and maintenance of lean body mass. Although skim milk can be the lowest in calories, many vitamins are soluble in fats, which means that you will not get all the benefits of alphabetic nutrients indicated on your cereal box unless you opt for At least 1%.

Payment of proteins: 1 cup, 112 calories, 4.2 g protein

The fruits of the highest protein, Guava embraces more than 4 grams per cup, as well as 9 grams of fiber and only 112 calories. With 600% of your Vitamin C DV per cup - the equivalent of more than seven average oranges! - Tropical fruits should mingle with your basket as soon as possible. And while you are at the store, be sure to take some of these othersSurprising high protein foods.

Payment of proteins: 1 oz, 138 calories, 5 g protein

One of the features of a balanced diet consists of having a good ratio of omega-6 fatty acids to omega-3. A ratio 4: 1 would be ideal, but the modern American diet is more like 20: 1. This leads to inflammation, which can triggerweight gain. But while eating a portion of salmon every day, it is not exactly practical, sprinkle chia seeds - among the most concentrated sources of omega-3s in the food world in smoothies, salads, cereals, cereals, The pancakes or even desserts are also easy to upgrade as you can get.

Payment of proteins: 15 to 20 grams per scoop

More and more research shows that when we add vegetable proteins to our diets, our bodies respond by exceeding fat. In a 2015 study in the newspaper ofDiabetes surveyResearchers have discovered that patients who have ingested higher amounts of vegetable proteins were much less sensitive to metabolic syndrome (a disease that needs to be renamed "diabolical syndrome" -It is essentially a combination of high cholesterol, high blood glucose and 'obesity). This means that eating whole foods of vegetables and complement with vegan protein powder - is one of the best ways to keep an extra weight at the bay. A second study inNutrition log found that "plant protein catches can play a role in the prevention of obesity". Vega One Nutritional Shake All-in-one, Vega Sport and Blend Warrior Sunwarrior's Performance Protein are three, we like more than 150 delicious recipes inZero cooking belly.

Payment of proteins: 8 grams per tablespoon

Spirulina is a blue-green alga that is typically dried and sold as powder, although you can also buy spirulina flakes and tablets. Dried spirulina is about 60% protein and, like quinoa, it is a complete protein, which means that it can be converted directly into muscle into the body. A tablespoon provides 8 grams of metabolism stimulation proteins for only 43 calories, plus half a day of vitamin B12. This is an excellent option if a mixed vegan protein is not available.

Payment of proteins: 2 g for 2 c.

Mix a certain cocoa powder in your smoothie for a boost more than just flavor. In addition to delivering a gram of protein for 12 calories, it will also give you 4 grams of fat combustion fibers and 20% of your daily value for essential muscle manganese.

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Payment of proteins: 2 tablespoons, 191 calories, 7 grams of protein

This creamy propagation is downright addictive. While eating too much peanut butter can wreak havoc on your size, a standard maid of two tablespoons provides a solid dose of muscle protein and healthy fat. According to a 2014 study published inThe American Journal of Clinical Nutrition, Consumption of peanuts can prevent the cardiovascular and coronary artery disease - the most common type of heart problem. Look for unchanged varieties without sugar without a hydrogenated oils to harvest the largest number of benefits. If you are tired of old PB & J sandwiches, try shaking the spread in a hot oatmeal, barking it on fresh produce or mixing it in your post-workout smoothie. And for a seriously slim smoothie inspiration, check these10 Smoothie Recipes for Weight Loss.

Payment of proteins: 7 oz, 150 calories, 20 g protein

Yogurt can be one of your key allies in weight loss efforts. A study printed in theNutrition logI found that probiotics like those found in creamy and delicious yogurts helped obese women lose nearly twice the weight compared to those who did not consume probiotics. The two sets of subjects were on low calorie regimes, but after 12 weeks, probiotic poppers lost an average of 9.7 pounds, while those in Place des Placebos lost only 5.7. Bonus: The subjects who have received the right bacterium continued to lose weight even after 12 additional weeks, an average of 11.5 pounds to be accurate! The group that did not get the probiotic boost? They maintained their initial loss of 5.7 pounds, but did not decrease more and more. Good bacteria in probiotics can help increase your metabolism and improve your immune system, but it pays for your sources. Yogurt is a great way to make a protein and probiotics, but to get the healthy yogurt, you will have to read labels; Most are packaged with added sugars that exceed their protein levels. To speed up the process, use our indispensable guide on theBest brand yogurts for weight loss.

Payment of proteins: 1 oz, 158 calories, 9 g protein

Dr. Lindsey Duncan, a nutritionist who worked with Tony Dorsett and Reggie Bush, is a big fan of pumpkin seeds. "A handful handle of dry roasted pumpkin seeds can give you a natural shock in power through a workout," he says. "These are a good source of protein, fat and healthy fiber, by fully pushed and containing manganese, magnesium, phosphorus and zinc, which provide additional energy support to optimize gym time . " Take them in salads and rice dishes or eating Crus. Looking for more delicious ways to eat pumpkin? Check these8 incredible ways to eat pumpkin this fall!

Payment of proteins: 1 oz, 164 calories, 6 g protein

Think of each almond like a natural weight loss pill. A study of overweight and obese adults found that, combined with a limited calorie diet, consuming a little more than a quarter of nuts can reduce the weight more efficiently than a snack comprising complex carbohydrates and a safflower oil - After only two weeks. ! (And after 24 weeks, those who ate the nuts experienced a reduction of 62% weight and IMC!) To get optimal results, eat your daily serving before hitting the gym. Almonds, rich in amino acid L-arginine, can help you burn more fat and carbohydrates during the workouts, a printed study inThe Journal of the International Society of Sports Nutrition find.

Payment of proteins: 4 grams per fruit
High health monounsaturated fat, lawyers, one of the essential elementssuperfeument, also transmits a surprising dose of protein. Another reason to make guacamole your aperitif.

Payment of proteins: 4 grams per serving
You may be familiar with the PORTABELLA mushroom protein packaging power because they present themselves instead of hamburgers in some restaurants. But most mushrooms deliver about 4 grams of protein per serving for less than 40 calories. They are also an excellent source of selenium, a mineral that is essential to an appropriate muscle function.

Payment of proteins: 14 grams per serving

Traditional wheat pastes are a pretty solid protein player with 7 grams per serving. But to upgrade to Banza pasta, made with chickpeas and you will double this number, while enjoying 8 grams of fiber and only about half of the carbohydrates of your average pasta dinner.

Payment of proteins: 1/2 cup, 109-148 calories, 7-10 grams of protein

Beans are good for more than your heart. They are loaded with protein, antioxidants, vitamins and minerals that can also enjoy your brain and muscles. To not mention, they digest very slowly, which can help you feel smaller, longer and that fuel weight loss efforts without causing feelings of deprivation. Look for easy-to-use BPA varieties, pre-cooked on a pocket or box. Add them to soups and salads or mix them with brown rice and steamed vegetables to create a nice and healthy dinner. Wholesale in nibbling? Mix black beans with salsa and corn and serve with some whole grain crackers (simply make sure they are one of our tastesHealthy crackers for weight loss) Instead of your favorite packed dip.

Payment of proteins: 10 grams per ¼ of uncooked cup

Once known as rice prohibited because only the emperors were allowed to eat it, the black rice is one of the new hottest food trends and for good reason. It is higher in proteins and fibers than its cousin, brown rice.

Payment of proteins: 6.5 grams per ¼ cup

All nuts are high in protein, but pistachios may have additional metabolic powers, making it one of the bestHigh protein snacks. A brand new study of scientists in India examined 60 middle-aged men at risk of diabetes and heart disease. They gave the two groups of similar schemes, except that one of these groups got 20% of their daily calories from Pistachios. The group that ate pistachios had smaller people at the end of the study period; Their cholesterol score dropped from an average of 15 points and their blood sugar levels also improved.

Payment of proteins: 6 grams per ½ cup serving

Perhaps the best thing you can soak a chip in, hummus provides a gram of protein for each 36 calories. Made from chickpeas and olive oil, it is as healthy as a food can get.

Losing up to 14 pounds - from your belly first

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