healthy protein

How To Manage Protein Intake During A Diet

What Does Protein Do?

Let’s take a closer look at what healthy protein, which is among the basic nutrients that we need to take in our body in an adequate and balanced way, does. We have compiled what protein does for you in 4 items as follows.

  • Proteins are molecules with large and complex structures that are used to carry out the functions of all cells and tissues in our body. They are very important for bone, muscle, cartilage, skin and blood health.
  • Protein is the most important part of the body in growth and development. It also takes part in the healthy regeneration of body tissues and organs, and in the rapid conversion of the taken nutrients into energy in the cell. are among its key components.
  • In sports nutrition, the need for protein increases more as the muscles wear out. Protein is needed to meet energy needs, accelerate muscle formation and strengthen the immune system.
  • The amount of protein needed by the body may increase in surgical procedures where the healing process is long.

8 Healthy Foods to Support Protein Intake During the Diet


Eggs are among the healthiest and most nutritious sources of protein you can get naturally. It is very rich in vitamins, minerals and protein, which are indispensable and needed by the body. More than half of the protein content of the egg is in the white part. This is the reason why individuals who are interested in bodybuilding and other sports branches mainly eat egg white in their diet.


Tuna fish, which is one of the indispensable parts of the meals and is very easy to reach, is very high in protein and low in fat. In addition, fish is a food rich in omega-3. About 90% of tuna’s calories come from protein.

Chicken breast

Chicken breast, which is very high in protein content, is a low-fat and healthy protein source when consumed without the skin. In addition, you can consume chicken breast, which you can prepare in many different dishes, according to your own taste. 75% of the calorie amount of chicken breast, which is frequently preferred by athletes, comes from protein.

Turkey Breast

Turkey breast is similar to chicken breast in many ways, such as appearance and taste. With its low fat and high protein content, it is among the healthy protein sources preferred in diets and healthy eating styles. About 85% of the calories in a turkey breast come from protein.

Lean Meat

Lean red meat is among the foods richest in protein. It is also known to contain many beneficial nutrients such as high iron and vitamin B12, among other known benefits. About 55% of the calories in lean red meat come from protein.


Curd cheese is not only high in protein, but also rich in vitamins and minerals. It also has a lower cholesterol rate than other types of cheese. 52% of the calories in curd cheese come from protein.


Milk contains many types of essential nutrients that the body needs. In addition to being a good source of protein, milk is also rich in calcium and phosphorus. If you want to reduce your fat intake, you can choose low-fat or skim milk. About 20% of the calories in milk come from protein.

Green Lentils

Green lentils, which are among the popular dried legumes, have a high protein content. It also has nutritional values ​​rich in fiber, magnesium, potassium, iron and vitamin B6. Green lentils are among the healthy protein sources preferred by individuals who adopt a vegan and vegetarian diet. 30% of the calories of green lentils come from protein.

Protein Deficiency Symptoms

We have compiled the most obvious symptoms that can be seen as a result of protein deficiency as follows.

  • Weakness
  • Excessive weight loss due to muscle loss
  • Persistent fatigue
  • brittle nails
  • Hair loss
  • Edema due to fluid accumulation, especially in the feet and ankles
  • Skin problems such as dryness, redness
  • nausea, abdominal pain
  • digestive system problems
  • menstrual irregularities
  • insomnia, severe headache
  • mood changes, depression,
  • In advanced stages, gallstones, arthritis, muscle wasting, organ failure
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