You can begin losing fat immediately with the ideal protein diet as soon as you finish reading the list below. Protein isn't just for building muscle; it is also responsible for reducing cholesterol, lowering blood pressure and keeping your arteries healthy. Fat is stored energy and the best way to get rid of it is exercise and nutrition. Here is a list of high-protein foods for you to eat in place of the empty calories in your current diet.
- Fish is a high-protein, lean food that is also rich in omega-3 fatty acids. Three ounces of broiled yellow or bluefin tuna provides 25 grams of protein and 118 calories, 101 of them from protein. That's 86 percent protein. The same serving of wild coho or sockeye salmon packs 23 grams of protein per three ounce serving. Be sure to broil your fish in a little bit of olive or canola oil. For a quick high protein snack, have a couple of cans of tuna (in water) one cup is good for 39 grams of protein and 178 calories; that's 88 percent protein.
- For those of you want to avoid meat, soy is a great source of high protein. One cup of boiled mature soybeans without salt provides 28 grams of protein and 300 calories. One cup of raw green soybeans has 33 grams of protein and 376 calories. Soy milk is also a high-protein option. If you can get used to the taste (and it's not hard), add tofu to your protein diet. One ounce of fried (in olive or canola oil) tofu has almost five grams of protein and 77 calories.
- Dairy products such as milk, cheese and yogurt all have high levels of protein. Down a quart of milk (skim) and you will have added 32 grams of muscle sparing whey protein and 344 calories to your diet. Enjoy a cup of plain yogurt and you will have added 12 grams of protein and 154 calories to your protein diet.
- Delicious beans of the legume type are very high in protein. One cup of boiled lentils is worth a whooping 18 grams of protein and 299 calories; that's 31 percent protein. The same amount of boiled chickpeas has 14 grams of low fat protein. Legumes are also a great source of complex carbohydrates. Pinto beans are high in protein also, providing 15 grams of low fat protein per one cup serving.
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