Protein has become a hot topic lately and for good reason. Protein can help rebuild muscle tissue, spare lean muscle tissue during weight loss, and help you feel fuller.
Getting more protein in your diet usually isn't hard to do, but getting more protein without a lot of additional carbs and fats to accompany it has become somewhat of a challenge.
Fast food and other prepackaged meals are some of the top offenders in this sense. Pizza is a great example of this. One slice of cheese pizza from Papa John's is 295 calories. Overall, this isn't bad, but very few people only eat one slice of pizza.
In a slice of pizza, there are 10 grams of protein with 9 grams of fat and 38 grams of carbs. Macronutrients each have calories. There are 4 calories per gram for carbs and protein and 9 calories per gram for fat. Take the 10 grams of protein multiplied 4 calories each and that gives you 40 calories. This totals to just over 7% of the total calories coming from protein.
Pizza is not the only offender in this category. Fast food has poor macronutrient ratios and should be avoided as a primary source of protein.
Focusing on whole foods as part of a more balanced diet is a better approach. To help you reach your protein goals a little easier, here's a list of high protein foods.
1. Lean meats. Add in lean meats in the form of ground beef, sirloin steak, ground turkey, chicken breast, pork tenderloin, or strip steak can add a lot of protein to your diet without additional macronutrients. Aim for cuts that have a maximum of 10% fat.
2. Seafood. Seafood options such as cod, tuna, shrimp, and tilapia are all high-protein foods. Beware of fish like salmon and catfish. While they are great options for fish, they have a higher fat content than other fish.
3. Eggs. Eggs and egg whites are terrific sources of protein. Whole eggs will have a decent amount of fat in them, but egg whites are pure protein. Incorporate both of them into your diet to boost your protein intake.
4. ABS Protein Pancake Mix. Delicious pancakes that are high in protein? This is a no brainer if you love pancakes.
5. Low-fat dairy. Low-fat dairy options such as cottage cheese and yogurt are great additions to any diet. Watch out for flavored yogurts. They can contain large amounts of sugar used to flavor the yogurt.
6. Deli meat. This is a great option for lunch and can pack a protein punch. Choices like roast beef and turkey have a high protein count and can be great when you are in a hurry.
7. Jerky. Beef jerky. Turkey jerky. Chicken jerky. The choice is yours. These quick snacks provide quick protein you can have on the go.
8. Whey protein. Look for a whey protein that has less than 5 grams of carbs per serving. Whey protein will give you around 25 grams of protein per scoop with minimal fats and carbs.
Start incorporating more of these foods to keep your macronutrients in check. This will allow you to eat a more balanced diet which leads to a happier and healthier body.
How your nutrition effects your hormones, immune system and weight loss goals. Here are the top 3 common mistakes I have seen most people looking to lose weight make when it comes to hitting their nutrition and weight loss goals. 1. Not getting in enough protein to sustain weight loss and lean muscle. 2. Eating Processed carbohydrates. 3. Eating foods that are not organic.
