Eating high protein foods is absolutely necessary if you’re trying to get rid of fat. That doesn’t mean you won’t have to exercise. You most certainly must. If you’re like most people you probably spend a lot of time in the gym or working out at home. Consistently doing cardio and dozens of crunches. Still not seeing that six pack? Don’t worry you’ve got a six pack. It’s just hiding under a layer of fat. That’s why eating foods high in protein should be high on your list. That’s why I’ve put together the ultimate protein rich foods list!
Let’s take a quick look at how protein helps in the fat burning process. But if you’d rather get right to “The Most High Protein Foods List” just scroll down!
Protein does not burn fat. Instead it promotes fat loss because of the way your body processes protein. Basically, protein helps your body’s metabolism to speed up. See, when you eat something. Your body begins the process of digesting the food you ate.
The digestion process creates heat.
That heat gets your metabolism going and the fat burning begins. Now because it takes your body longer to break down protein, that means your body has to work even harder. The harder it works to digest the protein, the more heat it has to produce. Which means your metabolism has to speed up even more to get the job done.
Another key point I want you to remember is that your body cannot lose fat and build muscle at the same time. So what you’re really doing in the beginning is using the power of protein to help your body lose fat.
As you get stronger and keep lifting weights you will eventually start to see your muscles. When you’re lifting weights to build muscle you are actually tearing your muscle tissue. Eating protein actually helps repair that tissue so your muscles can grow. Now all that new muscle you’re building needs more calories to sustain the growth.
So now you end up burning even more calories because your new muscles are demanding more calories, and your body has to work even harder to digest food and feed your muscles at the same time. All of that activity keeps your metabolism going for an extended period of time. The result is you burn more fat.
The human body is as fascinating! Adding protein rich foods, and proper exercise can help you shed the pounds and say good bye to fat.
Now that you have an understanding of why protein is great for fat and weight loss, all you have to do is make sure you’re getting enough protein each day.
This will depend on your level of activity. Yes there are a lot of people who go on a protein diet and lose weight without exercise. That’s not something I would recommend. Simply because exercise is good for your over all health. Your health should be your first concern always. A great looking body is the result of working out and eating well.
With that in mind, here’s a simple rule of thumb. Most experts agree that eating between 1 and 1.8 grams of protein per pound is good. Now if you’re not working out regularly, you can reduce that to 0.8 per pound of body weight.
Your liver and kidney are the organs that have to work to break down protein. If you do not have liver or kidney disease, than you should be fine. If you do have a problem with either of these organs, check with your doctor first before increasing protein in your diet.
To see the best results, eat a portion of protein no larger than a deck of cards about 3 ounces at every meal. You’ll eat 5-6 meals a day. Your daily calorie count will depend on different factors including, gender, age, current weight and activity level. Also be sure to include complex carbohydrates like lots of mixed colorful vegetables. Whole grains and healthy fats from foods like nuts, seeds and olive oil for example.
Also researchers have found that eating twice as many foods high in protein will not speed up your muscle growth or fat loss. So doubly up is not necessary.
Your protein percentage should be about 30% of your total daily calories. So If for example, you’re eating 1500 calories a day, then the amount of calories coming from protein sources would 450.
I’ve divided this list by various food groups to make it easier for you to use. Also another important point to keep in mind when choosing and eating protein rich foods; it’s very important to pay attention to the amount of saturated fat a particular food protein has. It’s a common mistake that many people make when choosing to add more protein to their diet, they assume that high protein automatically means low fat. That’s not true. Some high protein foods are also high in bad saturated fat. That’s the kind of fat you want to avoid.
The following foods unless other wise noted have a low amount of saturated fat.
A popular source of protein and hundreds of recipes. You can’t go wrong with chicken and turkey.
This category contains the most non vegan foods high in protein. Although some are also high in cholesterol. If you have been diagnosed with a cholesterol problem you should avoid eating the fish noted as having high cholesterol. Try other low cholesterol options like salmon instead.
For those with no known cholesterol issues, you can eat these high protein foods but do so in moderation. It’s better to be safe than sorry. If you’re not sure, check with your doctor first.
The health risks associated with beef are pretty compelling. A recent study suggests eating red meat is extremely bad for your health. None the less I do realize not everyone feels this way. So to keep this list as balanced as possible I have included the leanest low fat cuts.
The nutritional values for shakes can vary widely. Typically from 24g and up. It depends on the brand and serving size.
There are hundreds of protein bars available in a wide range of protein grams. When choosing a protein bar read the label carefully. You want to avoid those with a high amount of sugar. Aim for sugar below 5 grams.
Delicious nuts have healthy fats and protein. Both of which vary depending on how much you eat. Just be aware that while nuts are great snack foods and great when added to meals, they are calorie dense. So be careful not to eat too many. These calories can add up very quickly.
The protein and calories for the following will vary depending on how much you choose to add to other foods or eat alone.
Special note for those following a vegan diet or a vegetarian diet. You can get more than enough protein from non meat sources. However, because non meat protein are ”incomplete proteins”, you should always eat at least 2-3 different non meat high protein foods at each meal. This will insure you are getting enough proteins to maintain your muscle growth. So choose one item from 2-3 different food groups below:
Now you have a detailed list of protein rich foods to choose from. You can mix and match and create a different meal everyday of the week.
Remember to include, in your weight loss meal plan, one of these high protein foods at every meal along with a complex carbohydrate (Vegetables). If you stay consistent with both your proteins and your workouts, the results will be amazing!
Got questions? Feel free to leave me a comment below.