Fuel your weight loss with a high protein diet

When you think about losing weight, it’s really quite simple- eat less, exercise more. But of course, that’s easier said than done. How do you find a diet that is nutritious, enjoyable, effective and easy to manage with the daily demands of a job, home and family? You might be amazed at what a low-carb; could do for your weight loss! Let’s find out.

Does a high protein diet mean NO carbs?

Not really. Proteins, like carbohydrates and fats, are an important part of a person’s diet and are needed for growth, tissue repair, hormone and enzyme development, preserving lean muscle mass and other body functions. Proteins are found in meats, poultry, fish, legumes, nuts, milk and milk products (cheese, cottage cheese and yoghurt), soy milk and tofu.

For a high protein diet, include lean and low-fat meats and protein-rich foods to your meals. You meals should also include ‘smart’ carbs which are essentially healthy carbs such as vegetables, fruits and whole grains along with monounsaturated or polyunsaturated fats found in olive oil, peanut oil and fish such as salmon, flounder, halibut, herring, oysters, Mahi-Mahi, shrimp, tuna and sole.

What kinds of foods should you include in high protein diet?

Now, if you’re trying to lose weight, there’s a good chance you’re not only counting calories, but burning them as well. If you work out regularly, it becomes doubly essential for you to make sure not lose fat and not muscle. The amino acids (considered the building blocks of proteins) found in protein helps build lean muscle, which not only helps build and maintain muscle, but it also takes longer to digest, which burns more calories, and leaves you feeling full longer after a protein-rich meal.

According to the recommendations made by the Recommended Dietary Allowance (RDA) , a normal, healthy male adult can consume 56 grams of protein per day and a normal, healthy female adult can consume 46 grams of protein per day.

Here are some of the best sources of protein:

Lean red meats

In order to get the most protein out of meat, choose lean cuts. The top round of veal or beef provides around 36 grams of protein per 100 gram serving . Pork Sirloin chops have about 27 grams per 100 gram serving . Consider your options from beefsteak, fillet of beef, pre-cooked ham slices (without fat or rind), game, rabbit, veal chop and escalope.

Poultry and eggs

Eggs and poultry meats are some of your best and most easily available sources of protein. 1 large egg contains 6 grams of proteins . Your options include: Chicken, chicken liver, guinea fowl, ostrich, pigeon, turkey, quail and quail eggs.

Seafood

Fish is not just a great source of protein, but also omega-3 fatty acids that are good for heart health. The options of fish with the highest concentration of protein are: Yellowfin tuna, anchovies, salmon, snapper, halibut, trout, sole and swordfish. Roast, grill or bake the fish and serve with a refreshing salad or some delicious stir-fried veggies to make a healthy, wholesome meal.

Dairy products

Cheese! Be it cottage cheese or just plain ol’ regular cheese, Greek yoghurt or skimmed milk, dairy products are always rich sources of protein. Parmesan cheese is considered to provide the most protein, followed by Romano cheese, non-fat mozzarella cheese and hard goat cheese.

Vegetarian proteins

Vegetarians, take note! Being vegetarian doesn’t limit your options for protein. In fact, you have plenty of options! Vegetarians can get their protein from beans, soybeans, lentils, pulses, nuts (walnuts, almonds, hazelnuts, cashews and pistachios) and tofu! Pumpkin, squash, hemp and watermelon seeds are also rich in protein and are used popularly in Middle Eastern and East Asian cuisines. The point is to mix it up and make the most of your available options to enjoy a nutritious, healthy meal.

Be creative with your meals and enjoy what you eat. And with a little bit of planning, you too can set your weight loss into the fast track!