High protein foods form the foundation of any low carb diet, and are often derived from the following protein rich
sources...
Note: This article is an extract from my ebook, The Ultimate
Fat Burning Diet Primer. If you are interested in a viable
alternative to the headaches of typical dieting, check out...
The Ultimate Fat Burning Diet Primer today!
1) Beef: High Protein Food #1
Yup, believe it or not, you get to eat beef! And not only
do you get to eat beef, you SHOULD eat beef. Despite the
bad press beef still gets on a regular basis, some cuts are
both tasty and wonderfully low in fat. Beef is also a great
source of zinc, iron, vitamin B12, niacin and riboflavin.
And a 3 ounce chunk serves up 25 grams of high quality
protein. That makes it one of the best high protein foods!
Here’s a list of the best cuts for dieters ...
a) Eye of Round Total Calories: 143 Total Protein grams: 25
Fat grams: 4 Saturated fat grams: 1.5
b) Top Round (London broil) Total Calories: 153 Total
Protein grams: 27 Fat grams: 4 Saturated fat grams: 1.4
c) Round Tip (Beef Sirloin Tip Steak) Total Calories: 157
Total Protein grams: 24 Fat grams: 6 Saturated fat grams: 2
d) Bottom Round Total Calories: 161 Total Protein grams: 24
Fat grams: 6 Saturated fat grams: 2
e) Top Sirloin Total Calories: 166 Total Protein grams: 26
Fat grams: 6 Saturated fat grams: 2.4
(All stats reflect a 3 ounce serving, with the fat trimmed
after cooking).
2) Pork: High Protein Food #2
Trimmed 3 ounce servings of the leanest pork available
(tenderloin, center loin, lean ham) are OK, and suitable as far as high protein foods go. Bacon,
sausage, ribs and hot dogs are not. Here are some of the
better cuts for dieters (3 ounce servings, as usual)...
a) Pork Tenderloin Total Calories grams: 158 Total Protein:
27 Fat grams: 5.25 Saturated fat grams:2.25
b) Pork Sirloin (boneless) Total Calories grams: 163 Total
Protein: 27 Fat grams: 6 Saturated fat grams: 2.25
c) Pork Top Loin Total Calories grams: 171 Total Protein: 27
Fat grams: 6.75 Saturated fat grams: 2.25
3) Chicken: High Protein Food #3
Ahhh... good old chicken, the lean protein mainstay of any
quality eating plan. Because chicken is generally leaner
than red meat, we’ll use larger 4 ounce servings for our
calculations...
a) Chicken Breast (skin removed) Total Calories grams: 186
Total Protein: 37 Fat grams: 4 Saturated fat grams: 1
(Leaving the skin on adds nearly 50 calories and 5 grams of
fat to your meal).
b) Chicken drumstick (skin removed) Total Calories: 194
Total Protein grams: 35 Fat grams: 6 Saturated fat grams: 2
(Leaving the skin on adds nearly 50 calories and 5 grams of
fat to your meal).
4) Turkey: High Protein Food #4
Fantastic lean protein source. Nothing more needs to be
said! Data reflects 4-ounce servings...
a) Turkey breast (skin removed) Total Calories: 153 Total
Protein grams: 36 Fat grams: 1 Saturated fat grams: 0
(Leaving the skin on adds nearly 63 calories and 7 grams of
fat to your meal).
b) Turkey Leg (skin removed) Total Calories: 180 Total
Protein grams: 36 Fat grams: 4 Saturated fat grams: 1
(Leaving the skin on adds nearly 54 calories and 6 grams of
fat to your meal).
5) Fish: High Protein Food #5
Fish is wonderful and largely unappreciated source of
protein and friendly fats. If you hearken back to our
earlier discussion on friendly fats, you’’ll remember how
fish contains two heart-healthy fats. It’s darn good for
you!
Here’s what you can expect, nutrient wise, from a typical
3-1/2 ounce serving of salmon...
a) Salmon Total Calories: 180 Total Protein grams: 20 Fat
grams: 10.5 Saturated fat grams: 2.5 Omega-3 Fatty Acids:
1.4
For a complete breakdown on the nutritional values and
characteristics of some of the many fish species available,
visit Simply Seafood...
http://www.simplyseafood.com/guide/salmon.html
6) Dairy: High Protein Food #6
Many people assume (mistakenly) that dairy products fit into
the “protein” category. Truth is, most dairy products are
either higher in fat or in carbohydrates than they are in
protein. Low fat milk and all-natural yogurt (the flavored
stuff contains a ton of sugar) are two dairy products that
contain more carbs than protein (I’ve included the stats on
yogurt below FYI!). Most cheese, of course, contains a ton
of fat, while the bulk of a whole egg’s caloric value comes
from fat. Two exceptions to this general rule include
egg-whites and low-fat cottage cheese. They are acceptable
sources of quality protein, and should be included in your
diet.
With that said, let’s take a closer look at dairy-related
proteins...
a) Eggs: Total calories ultimately depends on size, but the
average egg contains 75-80. Fat content (about 7-8 grams,
contained in the yolk) accounts for most of total calories.
Eggs contain 6-7 grams of high quality protein. Most
egg-related meals should include one whole egg and 2-4 egg
whites. Egg whites, on the other hand, contain 6-8 grams of
protein and little else. You can buy cartons of pure egg
whites at most grocery stores these days -- I suggest you
get some.
There are now slightly more expensive egg
varieties on the market these days that contain less
saturated fats, and more Omega (good) fats. Chickens are
fed a mixture of grains that contain a percentage of flax
seeds. Some of the benefits of the flax make it to the
eggs! It’s up to you if you’d like to try them...
b) Cottage Cheese (1 cup, 1% milk fat) Total Calories: 200
Total Protein grams: 30 Total Fat Grams: 2.6 Saturated fat
grams: 1.6 Carbohydrate grams: 13.6
Comments: Stir in 1/2-1 cup of high fiber fruit (like
raspberries or strawberries) and you’ve got the perfect
portable small meal on-the-go. A 500 ml (2 cup) tub will
provide the perfect mid-morning AND mid-afternoon snack.
c) All Natural Unflavored Yogurt Total Calories: 232 Total
Protein grams: 9.5 Total Fat Grams: 0.4 Saturated fat grams:
0.26 Carbohydrate grams: 17
Comments: Yogurt contains nearly twice the amount of
carbohydrate as it does protein (typical flavored grocery
store varieties also contain a ton of added sugars -- just
check the label). So all natural yogurt is not really a
great protein source. However, if you stir a couple of
tablespoons of chocolate or strawberry Designer Whey protein
into your yogurt, it becomes an acceptable protein-rich
snack. The protein powder works wonders for the flavor of
plain yogurt as well. In addition to the protein, you may
also wish to throw in a handful of high-fiber fruits (like
raspberries or strawberries).
Recommendations: All natural, unflavored yogurt mixed with
Designer Protein and high fiber fruit (raspberries or
strawberries) makes a great small meal or snack.
If you are interested in learning about the ultimate high protein food, check out my articles on whey protein and meal replacements on Ultimatefatburner.com.
For more information on low carb dieting and high protein foods,
check out my ebook...
The Ultimate Fat Burning Diet Primer
