High protein low fat diet

A high protein low fat diet can be considered as one the best and most healthy diets.

Proteins are one of the most important nutrients for the body. In addition to building muscles in the body, protein rich foods also help in getting rid of that excess body weight by upping the rate of metabolism. No wonder, they are referred to as the building blocks of the body. The bones, tissues and nerves of the body are all composed of proteins. Proteins also contain the necessary amino acids which are not only essential for reaping the general damage to the body, but also for the growth and development of the various tissues in the body.

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Unlike the popular belief fat is also important for the body. The body requires energy for performing a number of vital functions. This fat is obtained from the foods that we consume. The body requires a certain quantity of fats to be able to absorb various vitamins such as A, E, K, S. Fat protects the heat and cold. Also, it enables the extended stay of food in the stomach and provides that necessary flavor and taste to the foods.

Most of us are under the impression that fats are bad for one’s health and can result in a number of illnesses. It is also thought to be the primary cause of obesity and elevated body weight. This is not always true. It is essential to know the difference between unhealthy fats and the healthy fats. Non-saturated fats, such as monounsaturated and polyunsaturated fats can be termed as good fats.

Bad or unhealthy fats are the saturated or trans fats. Such fats can result in the various diseases and can particularly affect the heart condition. Presented below is a detailed discussion of the popular food items that can be a part of a high protein low fat diet. You may consult a dietician or a nutritionist to get to know more such food items.

  • Black Beans: Almost all beans have very little fat in them and are a fantastic source of proteins and fibers. Black beans are the best of the lot and can be eaten with any food item, making it a must have in a high protein low fat diet. Half a cup of black beans dish contains just 0.5 grams of fat, 7.6 grams of protein and around 113 calories.
  • Cottage cheese: This is another great option for vegetarians who wish to consume a high protein low fat diet. It is however important to make sure that the cottage cheese is low fat. Half a cup of it will contain only 1 gram of fat, 16 grams of protein and ninety calories.
  • Egg Whites: Most of us feel that eggs are not good for the body as they contain a high level of cholesterol. However, one needs to known that consuming just the egg whites can provide the necessary amounts of daily protein for the body. Egg whites are also low in fat and can thus make the ideal choice for a balanced breakfast. One can create this high protein low fat diet in any way. The egg whites can be either cooked into an omelet or be scrambled. One can obtain nearly 26 grams of protein from a single cup of egg whites, in addition to the essential amino acids which cannot be naturally produced by the body.
  • Chicken: All of us know that chicken is a great source of protein and other essential nutrients. However, it is important to remember that one should consume chicken without the skin and refrain from consuming the dark chicken meat. You can bake, broil or roast the chicken and thus make it a part of your high protein low fat diet. In case, you fry the chicken, then make sure to use olive or canola oil. A serving of chicken which weighs 4 ounces has 5.1 grams of fat, 35.1 grams of protein and 196 calories.
  • Salmon: Almost all fishes and a lot of seafood items can be a part of the high protein low fat diet. However, when it comes to nutritional content among sea-foods, then wild caught salmon takes the cake. It is rich in six important fatty acids and omega 3. These are essential for a healthy body but cannot be manufactured by the body on its own. A single serving of salmon that weighs around 3 ounces has 5.4 grams of fat, 121 calories and 16.9 grams of protein. Farmed salmon are usually fed foods that have food coloring and other food additives. Hence, one should check for wild caught salmon to complete the high protein low fat diet.
  • Soybeans: Soybeans can be added to a number of dishes and when consumed with vegetables can be a great source of nutrients. One can intake soybeans with a dinner salad or in lunch. A half cup of soybeans dish has 5.8 grams of fat, 11.1 grams of proteins and 127 calories making it an apt addition to your high protein low fat diet.
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