These 5 Protein-rich Foods Will Help Your Diet
The only secret to food combination is a balance of protein, carbs and fat - they all play a key role in our health.
Jorge Cruise ‧ Mexican author, fitness trainer and proponent of intermittent fasting and low-carbohydrate dieting
With any diet, it's important to find the right balance of nutrients. This can be difficult sometimes because we often associate certain types of nutrients with foods that we often avoid during dieting. An example of this is a protein.
When most people think of protein, they think of a juicy steak, a cheeseburger or a fried piece of bacon. It may be hard to consider how you'll get the necessary dose of protein while avoiding some of these heavier foods.
Don't worry! You can absolutely get all the protein that your body needs while still watching your waistline and staying true to your diet. Here are five powerful proteins that will give you the nutrients you need, while still helping you to reach your weight loss goals.
#1. Chicken
FACT: Chicken contains vast amounts of protein while being very low in fat, especially if you opt for skinless breasts.
Chicken is packed with protein and tastes delicious! Chicken is lean, which means that the fat content is low. There are a variety of different ways to prepare chicken and as long as you avoid frying it, you can enjoy chicken as part of your diet in many ways without getting bored.
As well, there are other health benefits of chicken: Rich in vitamins and minerals, controls the blood pressure, it has anti-cancer properties and reduced cholesterol. Chicken contains vast amounts of protein while being very low in fat, especially if you opt for skinless breasts.
#2. Eggs
TIP: Study suggests that eating one egg a day may reduce the risk of heart disease and stroke, although experts stress that eggs need to be consumed as part of a healthy lifestyle in order to be beneficial.
Eggs are packed with all kinds of nutrients, including (of course) protein. The cool thing about eggs is that they are considered a 'complete' source of protein. This is because they have all eight of the amino acids that your body needs to function. They also contain vitamin A, B12, D, E and more!
So, eggs are rich in several nutrients that promote heart health such as betaine and choline. A recent study suggests that eating one egg a day may reduce the risk of heart disease and stroke, although experts stress that eggs need to be consumed as part of a healthy lifestyle in order to be beneficial.
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#3. Hemp Seeds
Hemp is one of the most protein-packed vegetarian alternatives for protein. Like eggs, hemp powder contains all the amino acids that your body needs. Hemp is also easy to digest and is an excellent source of the fat that your body needs.
Keep in mind, hemp may reduce risk of heart disease, symptoms of PMS or menopause, benefit skin disorders, aid digestion and so on. In fact, these seeds may be one of the few superfoods worthy of their reputation.
#4. Soy
Soy is a great source of protein, as well as a host of other nutrients. There has been a great deal of debate around soy lately, especially involving its oestrogen content. With proper moderation, soy can be a great protein replacement, and it is packed with other nutrients, including vitamin K, calcium and iron.
TIP: Eating salmon fish may help with heart health, improves blood lipids, cholesterol profile and even certain types of cancers!
#5. Wild Salmon
First off, salmon is delicious! I could eat it every day. Moving past that, it also considers salmon a 'complete' protein and is a substantial source of all kinds of nutrients. Salmon contains vitamin D, A, B6, iron and more.
Even better yet, eating salmon fish may help with heart health, improves blood lipids, cholesterol profile and even certain types of cancers! As well as plenty of protein, the pink flesh of salmon contains loads of omega 3 fatty acids that make it great for a range of things from eye health to reducing the risk of heart disease.
Tip To Remember
Just because you are on a diet, doesn't mean you have to eat the same boring protein repeatedly. These five foods will give you the protein your body needs while giving you the variety that you crave.
One key dietary consideration for active people is their protein intake, because protein plays a vital role in building muscle. Eating a protein-rich diet can help you reach your weight loss goals.
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FAQs About Protein
Protein makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues. Meanwhile, children need it for growth. Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength.
Protein is the basic component of living cells and is made of carbon, hydrogen, oxygen, nitrogen and one or more chains of amino acids. The three types of proteins are fibrous, globular, and membrane.
The DRI (Dietary Reference Intake) is 0.36 grams of protein per pound (0.8 grams per kg) of body weight. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman.
Researchers generally agree that high-protein diets can help you lose more fat, especially fat from the belly area. In one study, participants on a diet providing 25% of calories as protein lost 10% more belly fat after 12 months than those eating half that amount.
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