What are the low-fat, low-carbon, high protein foods

Low fat, low-carbon, high protein foods mainly include chicken breast, lean beef, eggs, shrimp, tofu, etc. This type of food is suitable for people who need to control their calorie intake or gain muscle and lose weight. It can provide sufficient protein while reducing the burden of fat and carbohydrates on the body.

1. Chicken breast

Chicken breast is a typical high protein and low-fat meat, with approximately 31 grams of protein per 100 grams and a fat content of less than 3 grams. Its protein belongs to complete protein and contains all the essential amino acids needed by the human body, with high bioavailability. When cooking, it is recommended to use low oil methods such as boiling and steaming to avoid frying and damaging the nutritional structure. For fitness enthusiasts, chicken breast meat can effectively promote muscle synthesis without increasing body fat.

2. Lean Beef

Lean beef is selected from the spine or hind legs, with a protein content of 26 grams per 100 grams and only about 5 grams of fat. Rich in heme iron and vitamin B12, it helps prevent anemia and maintain neurological health. Pay attention to removing visible fat layers and use stewing or baking methods to maximize nutrient retention. The creatine component in beef has an auxiliary effect on improving athletic performance.

3. Eggs

The protein portion of eggs contains almost no fat or carbohydrates, and a single egg white contains about 3.6 grams of pure protein. Although egg yolks contain a small amount of fat, they provide nutrients such as lecithin and vitamin D. Healthy individuals can consume whole eggs in moderation. The cooking method of boiled eggs or Egg&vegetable soup can avoid additional oil intake, and the absorption rate of whey protein can reach more than 90%.

4. Shrimp

Each 100 grams of shrimp contains 16-20 grams of protein, less than 1 gram of fat, and is essentially zero carbon water. Rich in taurine and zinc elements, it helps regulate cholesterol metabolism and immune function. Choose fresh shrimp blanched or stir fried, avoid the method of coating powder and deep frying. Shrimp is a high-quality source of low calorie protein for those who are not allergic to seafood.

5. Tofu

North tofu contains 8-10 grams of plant protein per 100 grams, about 4 grams of fat, and extremely low carbon and water content. Soy protein contains active ingredients such as isoflavones, which have the ability to regulate estrogen levels. Cold dishes, boiled soup, or pan fried can all be used, but be careful to avoid consuming high oxalate foods that can affect calcium absorption. Vegetarians can increase protein utilization by pairing tofu with grains.

Long term adoption of a low-fat, low-carbon, high protein diet requires attention to nutritional balance, and it is recommended to supplement vitamins and dietary fiber with dark vegetables. Avoid completely eliminating healthy fat sources such as nuts, deep-sea fish, etc., and consume foods rich in unsaturated fatty acids 2-3 times a week in moderation. supplementing protein within 30 minutes after exercise is most effective, while maintaining a daily water intake of no less than 1500 milliliters to promote the elimination of metabolic waste. Special populations such as those with renal dysfunction should adjust their protein intake under the guidance of a doctor.