A lot of people turn to unusual fad diets to lose weight these days. What these people don’t know is that not only are these crazy diets ineffective,they can also be potentially hazardous to your health.
Shedding pounds is quite simple: exercise routinely and consume a healthy, high-protein diet. A diet consisting of lean and low-fat protein is considered by many to be one of the most effective ways to lose weight. According to experts, healthy proteins burn fat for fuel while maintaining lean tissue and curbing your appetite. In other words, consuming a high protein diet will make eating healthy easy and working out more effective.
Here are 7 protein power foods you should be incorporating to your diet. Take note that the daily allowance for men is 56 grams and 46 grams for women.
7) Fish, Lean Meat and Poultry
Protein amount: 1 ounce = 7 grams
Including fish, lean meats and poultry (salmon, tuna, turkey, lean chicken, etc.) into your daily diet will provide you with a huge boost of healthy protein. The average tuna fillet or chicken breast can give you 4 to 8 ounces of protein, depending on the size. Stay away from fried or breaded chicken or fish for best results.
6) Eggs
Protein amount: 1 large egg = 6 grams
One great way of adding healthy protein to your diet is by eating one or two eggs a day. One of the healthiest foods on the planet, eggs contain small portions of almost every essential vitamin and mineral including vitamin B12, vitamin B2, vitamin B5 and B6, vitamin A, vitamin E, selenium, iron, calcium, potassium, Folate, zinc and manganese.
5) Milk
Protein amount: 1 ounce = 1 gram
One 8-ounce glass of milk everyday will not only provide your body a boost of protein, it’s also rich in calcium which is good for your bones.
If you have casein allergy (an allergic response to milk protein) and can’t drink milk, you can still get your protein from milk substitutes like soy milk. Like cow’s milk, soy milk contains 8 grams of protein per cup.
4) Cheese
Protein amount: 1 ounce = 7 grams
Having a few slices of cheese daily can significantly boost your protein intake. An ounce of cheese will roughly give you the same amount of protein as an ounce of chicken. Make sure that you monitor your servings closely though as Cheddar and Swiss cheeses contains about 100 calories per ounce. If you want lighter options, you can go for Camembert (which has 85 calories per ounce), Parmesan (20 calories per tablespoon) or feta cheese (75 calories per ounce).
3) Cooked Kidney Beans
Protein amount: ½ cup = 7 grams
A half cup of cooked kidney beans will provide you with the same amount of protein as an ounce of lean chicken or cheese. A wonderful addition to casseroles, stews or sauces, kidney beans are not only packed with protein, they’re also rich in fiber which keeps you full longer and eases digestion.
2) Nuts
Protein amount: 1 ounce = 7 grams
According to scientists from the Harvard School of Public Health, adding nuts to your diet will not only give you a boost of protein, it will also promote cardiovascular health, helps lower cholesterol and improve blood vessel functioning.
1) Peanut Butter
Protein amount: 2 tablespoons = 8 grams
Aside from boasting a healthy dose of protein, everyone’s favorite childhood food is also rich in monounsaturated fats, the healthy kind that prevents cardiovascular disease and is less likely to be stored as body fat. Two tablespoons of peanut butter contain 8 grams of protein, 188 calories, 6 grams of carbs and 16 grams of fat.
