KONZUMIRAJUĆI OVO MESO, unosite puno više proteina nego kalorija

Proteini su esencija svake zdrave prehrane, ali njima se često može nakupiti poveći broj kalorija. Kako biste konzumirali ovaj makronutrijent bez unosa dodatnih kalorija, trener Graeme Tomlinson sastavio je četiri primjera zdravih mesnih zamjena.

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Tag a mate and save this one for future reference?. – – These are essentially calorie saving swaps. Though it is also interesting to see that, apart from the bacon, the lower calorie alternatives are also higher in protein. – – For example, if we compare the chicken thighs and breast in more detail, we see that the thigh gets 144 of its calories from protein and the remaining 178 from fat. Whereas the breast gets 192 of its calories from protein and the remaining 18 from fat. – – As there are no carbohydrate present in fresh meat/poultry, the calories will always derive from protein or fat. Whilst looking at the total calorie content of a product, you can therefore ascertain its protein density in relation to its calories. If protein is quite low, you know it contains a higher amount of fat. If protein is high, you know the fat content is low. – – All of these items above can of course be enjoyed as part of a balanced, protein rich diet. But if consumed regularly whilst aiming to be in a calorie deficit, you may want to consider swapping out some of the top tier for the bottom tier. Very similar in taste and experience, but less calories (which in these examples means less fat). – – Small incremental changes make the process of being successful easier. Interestingly, if you consumed the quantities of the top tier each week and swapped them for the bottom tier… you’d save 649 calories. – – All the items on this graphic can be enjoyed as part of a balanced diet. But if fat loss is the goal, sometimes small changes over time can aid a sustainable calorie deficit and make a big impact??. – – #thefitnesschef #meatlover #mealprepping #protein #highprotein #caloriedeficit #dinnerideas #calories #caloriecounting #steaklover #fatlosshelp #nutritioncoach #nutritionfacts #fatlosstips #balanceddiet #eatsmart #losebellyfat #losefat

A post shared by Graeme Tomlinson (@thefitnesschef_) on Jul 23, 2018 at 1:12pm PDT

U samom opisu je naglasio da, s izuzetkom slanine, “manje kalorične alternative ujedno imaju i više bjelančevina”. Uz to, meso bogatije proteinima obično ima manje masti i obrnuto.

Tomlinsom savjetuje da pileće batke zamijeniti pilećim prsima. Štedite 112 kalorija i unosite 12 grama proteina više.

Ako umjesto bifteka odaberete običan odrezak, unosite 198 kalorija manje i 4 grama proteina više.

Slaninu zamijenite svinjskim medaljonima i uštedite 65 kalorija.

Na kraju, goveđe mljeveno meso možete zamijeniti purećim i unijet ćete 276 kalorija manje, a 14 grama proteina više.

Ako se trudite održati kalorijski deficit, ovo bi mogao biti učinkovit način da to učinite bez da mijenjate okus ili vrstu mesa.

IZVOR: INDEX.HR