Most of you may have dreamed of building a perfect body with ‘six-pack abs’ or a ‘thigh gap’. Yes, that’s my dream too.
No matter why you’re trying to get in shape, perhaps
you want to become physically stronger, or you want to look better and
healthier, there may be times in which it feels like exercising is
useless.
An effective plan to lose weight always includes a
proper diet. Here’s the simple logic: when your energy intake is greater
than your energy output, you gain weight; when your energy output is
greater than your energy intake, you lose weight. So without a proper
diet, exercise will seem to be useless.
Why High-Protein Low-Fat Foods Are Crucial to Weight Loss
Instead of consuming fat, protein is a better option to
reduce the energy intake. Protein plays a major role in building and
repairing muscle. It also facilitates the fat-burning metabolism in your
body and reduces your appetite so that you eat less. Science reveals
another surprising fact about protein: protein itself can make you lose
weight even without conscious calories restriction. Wow! That’s good news. This means maybe you can lose weight by adjusting you eating habit!
Here we have an extensive list of high-protein low-fat
foods for you to work on your weight-loss plan. There are some foods
that you may be overlooking!
Fruit and Vegetables
1. Spinach
Protein Power: 5 g per 1 cup serving
Spinach does not only contain protein but also vitamins
A and C, antioxidants and heart-health folate (folic acid). It is also a
good source of manganese, magnesium, and iron.Steam your spinach
instead of eating it raw. This helps retain vitamins and makes it easier
for your body to absorb the calcium content. You may also add spinach
to soups, or simply steam it and top with pepper, garlic, olive oil and a
squeeze of lemon.
2. Sun-dried Tomatoes
Protein Power: 6 g per 1 cup serving
Tomatoes are rich in lycopene, which can reduce your
risk of bladder, lung, prostate, skin, and stomach cancer, as well as
decrease the risk of coronary artery disease. Compared with fresh ones,
sun-dried tomatoes contain 20% more lycopene per serving.
They are available dry or packed in oil. Sun-dried
tomatoes packed in oil are softer and easier to blend into receipes. You
may use them in salads, sandwiches, sauces, or use them as a pizza
topping.
3. Guava
Protein Power: 4.2 g per 1 cup serving
This tropical fruit is an excellent source of vitamin
C. It is also extraordinarily rich in lycopene and antioxidants that are
beneficial for your skin. Without compromising your intake of proteins,
vitamins and fiber, guava helps you lose weight by regulating your
metabolism.
Eat it raw. Guava, especially raw guava, has far less sugar compared to other fruits like apples, oranges, and grapes.
4. Artichokes
Protein Power: 4.2 g per 1 medium vegetable
Artichokes are rich in fiber and protein, which are the
two important elements for making your stomach full so that the hormone
which increases your appetite is suppressed. If you want to lose
weight, artichokes should be definitely on your list.
Boil and eat the whole artichoke as a self-contained
salad. You may also add some goat cheese and sun-dried tomatoes to make
it taste better.
5. Peas
Protein Power: 8 g per 1 cup serving
A cup of green peas contains 8 times the protein of a
cup of spinach. Peas are a very good source of vitamins, manganese, and
fiber. The high-level of fiber helps you to stay away from cravings for
junk food.
You may add some green peas to an omelet to boost eggs’
satiating power. If you are looking for the frozen green peas, make
sure there’s no giant pea ice cube in the bag. A giant pea ice cube
means the peas have been thawed previously and then refrozen, which may
degrade their quality.
Red Meat
6. Grass-fed Beef
Protein Power: 26 g per 4 oz serving
Everyone knows that red meat like beef contains a rich
amount of protein. But grass-fed beef does more good to you than
conventional grain-fed beef. Grass-fed beef is naturally leaner and has
fewer calories and fat. The omega-3 fatty acids in it also reduces the
risk of heart disease.
Grass-fed beef is more expensive than the grain-fed one. But its nutritional benefits are way greater.
7. Ostrich
Protein Power: 29 g per 4 oz serving
Another kind of red meat you may want to try is ostrich
meat. It has less fat than turkey or chicken but has the rich taste of
beef. The choline in ostrich meat is also one of the essential nutrients
for fat loss.
Ostrich meat is easy to prepare and rich in taste.
Ideally, a steak or fillet should be served medium rare. It will become
dry if it is fully cooked.
8. Pork
Protein Power: 24 g per 4 oz serving
Pork is another typical red meat that is rich in
protein. Among all the parts of pork, you should choose to have pork
tenderloin, which is believed to be the healthiest choice. It has
slightly less fat than a skinless chicken breast. Science also proves
that fresh lean pork helps with the reduction of your waist size, BMI,
and belly fat! 2
Soak your pork in brine to have more tender meat by
helping to break down muscle tissue. Cover and chill for 30 minutes to 2
hours then you will have the perfect texture ready!
Sea Food
9. Halibut
Protein Power: 16 g per 3 oz serving
Fishes are also rich in protein, while halibut has a
relatively high-level of protein among them. The nutritional content in
halibut can also influence your serotonin level, which is one of the key
hormones responsible for appetite signals.
You may go for Pacific halibut instead of Atlantic halibut. It is generally considered a more sustainable choice.
10. Wild Salmon
Protein Power: 17 g per 3 oz serving
Despite the fact that salmon contains a relatively high
level of calories and fat content, salmon is one of the best food
choices for your weight-loss plan. Studies show that salmon eaters have
lower fasting insulin levels and a reduction in inflammation.
Wild salmon is leaner than farmed. So go wild. You may
look for salmon with the skin still intact. The skin provides you added
flavor during cooking.
11. Light Canned Tuna
Protein Power: 16 g per 3 oz serving
Canned light tuna is one of the best fish for weight
loss as it contains protein and docosahexaenoic acid (DHA). As canned
light tuna is harvested from the smallest fish, the mercury level is
believed to be low. So you can enjoy tuna without any worries!
Go for water-packed tuna instead of the oil-packed one. This can save yourself some calories sourced from lackluster oils.
12. Octopus
Protein Power: 25 g per 3 oz serving
Another delicious yet healthy option is octopus.
Octopus is naturally low in fat, so it’s rather a health food choice.
The minerals and vitamins in it are good for your health too.
But as octopus is high in cholesterol, do not consume
too much. Also, frozen octopus in fact has an advantage over fresh as
the subzero process works to help tenderize the meat.
Poultry and Eggs
13. Turkey
Protein Power: 16 g per 1/4 pound turkey burger
Turkey is lean and protein-rich, which makes it a good
choice for those people who prefer a healther diet yet have cravings for
meat. The DHA omega-3 acids in turkey can boost your brain function,
improve your mood and turn off fat genes.
Try to prepare a delicious meal with turkey at home.
Restaurants versions are often packed with fatty add-ins to increase
flavor. You can also add some spices and pepper when you grill at home!
14. Chicken
Protein Power: 26 g per 3 oz cooked breast
Like turkey, chicken has a low content of fat yet a
high content of protein. A 3 oz cooked breast contains 26 g of protein
which is more than half of the day’s recommended allowance.You may
prepare your sandwiches and salads with some chicken meat to make them
rich in taste. You should compare different brands when you buy it, as
some have lower amounts of sodium.
15. Eggs
Protein Power: 7 g per 1 egg
Everyone who wants to be muscular always goes for eggs.
The biological value of an egg is a lot higher than of any other kind
of food. The large amount of essential amino acids of an egg makes it
extraordinarily easy to be incorporated into proteins in the body.
The whites and the yolks are both beneficial to your
health. So opt for the whole eggs. You may also buy the organic eggs
when possible as they’re certified by the USDA and are free from
antibiotics, vaccines, and hormones.
Beans and Legumes
16. Beans
Protein Power: 7-10 g per 1/2 cup serving
Beans are loaded with proteins, antioxidants, vitamins,
and minerals that can benefit your brain and muscles. As they digest
very slowly, you will feel fuller longer. This helps you lose weight
more efficiently.
You may want to buy those pre-cooked beans which are
easy to use. Adding them to soups and salads or mixing them with brown
rice and steamed vegetables are the possible ways for you to serve them
nicely.
17. Lentils
Protein Power: 18 g per 1 cup serving
The high fiber content makes lentils extremely
satiating. They also help to speed up fat loss and improve your
cholesterol. The vital minerals in lentils will benefit you in every
way.You may eat them on their own or simmer them into a soup. If you
want a nutritious lunch, toss them in with turkey or chicken, which
gives a wonderful taste.
18. Peanut Butter
Protein Power: 7 g per 2 tablespoons serving
Muscle-building protein and healthy fats are the
nutrients you can find in peanut butter. Study shows that peanuts can
prevent cardiovascular and coronary artery disease.
Forget the reduced-fat versions as the healthy fat is replaced with sugar. So look for the unsalted, no sugar added varieties.
19. Tofu
Protein Power: 12 g per 3 oz serving
Tofu is made by coagulating soy milk and then pressing
the resulting curds into soft white blocks. It is an ideal option for
vegetarians to enjoy a high-protein diet.
You may prepare it in many different ways. One of the ways is to grill the tofu to create some smoky flavor.
20. Soba Noodles
Protein Power: 12 g per 3 oz serving
The buckwheat Japanese-style noodles perhaps can be an
alternative for you. Soba noodles contain more protein than most
wheat-based noodles and they cook in about half the time as whole-wheat
pasta.
You may rinse cooked soba after draining it to remove
the excess starch to make the noodles taste better. You may also serve
them either chilled with a dipping sauce, or in a hot broth as a noodle
soup.
Grains
21. Sprouted Whole Grain Bread
Protein Power: 8-12 g per 2 slices serving
Not all breads are perfect for your weight-loss plan as
some contain a high level of carbohydrates, in other words, sugar. But
this type of bread is loaded with folate-filled lentils and proteins.
Make a sandwich with this nutrient-dense bread. Add
some avocado slices, onions, spinach, and tomatoes. This is going to be
the perfect choice for your high-protein diet.
22. Quinoa
Protein Power: 8 g per 1 cup serving
South American quinoa contains essential amino acids
and almost twice as much fiber as most other grains. The high fiber
content also makes you feel fuller on a lower number of calories!
You may enhance the naturaly nutty flavor of quinoa by toasting it in a dry skillet or saucepan before simmering it in water.
Dairy
23. Greek Yogurt
Protein Power: 20 g per 7 oz serving
The Greek-style yogurt contains about twice as much
protein as regular versions. The good bacteria in probiotics help you
improve your immune system, and their most important function is to help
you lose weight by ramping up your metabolism!
Read labels carefully to prevent buying those packed
with added sugars that exceed their protein levels. Or else, you may be
gaining more weight.
24. Milk
Protein Power: 8 g per 1 cup serving
Milk remains one of the most reliable sources of
protein. Drinking milk also provides other benefits such as healthy
teeth, rehydration and improved vitamin intake.
Milk produced from organically raised cows is richer in
a range of nutrients, including body-friendly omega-3 fatty acids. So
try to look for grass-fed milk instead of the conventional one.
Nuts and Seeds
25. Chia Seeds
Protein Power: 5 g per 1 oz serving
Chia seeds deliver a massive amount of nutrients with
very few calories. They are loaded with healthy omega-3 fatty acids,
protein, fiber, antioxidants, and calcium, which are all beneficial to
your health and help you lose weight. They can also lower the risk of
heart disease and diabetes.You can eat them raw, soak them in juice, add
them to porridges and puddings, or add them to baked goods. Their bland
taste allows you to add them to nearly anything.
26. Almonds
Protein Power: 6 g per 1 oz serving
Almonds contain healthy fats, fiber, protein, magnesium
and vitamin E. They can help lower blood sugar levels, reduce blood
pressure, and lower cholesterol levels. They also promote weight loss by
reducing your hunger.
Eat some almonds before hitting the gym. The amino acid
L-arginine can actually help you burn more fat and carbohydrates during
workouts!
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