A high protein diet can help you improve metabolism, build muscle, lose fat and recover faster. Here are the top high protein foods
ALL ABOUT food with highest protein
According to the World Health Organization (WHO), proteins must make up for 10-15% of our normal daily calorie intake.
People generally follow a high protein diet to enable weight loss. But here is everything you need to know about the high protein diet and what foods are rich in protein.
What is a high protein diet?
It\’s one that has a low amount of carbohydrates and fats and is rich in protein. People usually follow a high protein diet for weight loss.
Most people follow a high-protein diet by eating foods such as meat, fish, dairy products etc., and vegetables that are protein-rich. A popular high protein diet is one known as the Atkins diet.
High protein diet will help in reducing weight because protein-rich food items are bulky and make a person feel full. This means they will inevitably reduce the number of calories they eat.
Protein-rich food items
The recommended daily intake (RDI) for protein is 46 grams for women and 56 grams for men. The following are some of the best sources of protein.
Eggs
Whole eggs are a very good source of protein. They are said to be one of the most nutritious food items on the planet! Whole eggs contain many vitamins, minerals, nutrients and healthy fats – all of which are very essential to our body. Having a whole egg every day would be a perfect step in staying healthy. The best part of the egg is its egg white which is almost full of proteins.
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Almonds
Almonds and other nuts like pistachio, cashew etc are loaded with vitamins and nutrients. They are an especially good source of proteins also. Though some say these contain more calories, portion control can help to make them a very good snack item, rich in proteins. Pistachios, on the other hand, are said to be of lower calories. One ounce of pistachios can contain up to 6g of protein.
Chicken
Chicken, when cooked and eaten without the skin, can be a great source of protein. One chicken breast is almost enough to fulfil the daily protein needs of a person as it contains nearly 53 grams of proteins!
The bonus is that chicken is so very delicious when cooked right! But do make sure not to include unhealthy food items with chicken which could reduce the benefits.
Fish
Fish is another great source of protein. It is also very common in most places in the world. The tuna fish especially is low in both fat and calories, so that most of it just protein! It also contains omega-3 fats, which is very good for the body.
Cheese
The major protein-rich cheese item is called cottage cheese. It is very low in fat and calories. It also has considerable amounts of calcium, phosphorus, selenium and many other nutrients as well. It contains around 27 grams of protein in just a cup! Other types of cheese that are good sources of protein are Parmesan cheese, swiss cheese, mozzarella and cheddar.
Oats
Said to be one of the healthiest grains on the planet, raw oats is a high protein low carb food item. It also contains many nutrients including but not limited to magnesium, manganese, dietary fibres and vitamin B1.
Milk
A lactose product, this ranges very high on the protein-rich food list. But people who suffer from lactose intolerance cannot consume this. Yet, anyone from small kids to adults to elder people has a great many health benefits because of the regular consumption of milk and milk-based products. Milk apart from being a good source of protein also contains calcium and manganese.
Broccoli
Filled with vitamins C and K, dietary fibres and much more, this is among the healthiest of veggies! Broccoli is also said to be high in bioactive nutrients, which may help to reduce the risk of cancer!
Lentils
All types of legumes are said to be healthy food items. Lentils are also a legume. They are one of the best sources of plant-based protein. Rich in manganese, fibre, potassium and many other nutrients, this should be a part of everyone’s diet, especially for vegans!
Ezekiel bread
Contrary to most other bread, Ezekiel bread is a type of sprouted bread, made from a variety of whole grains and legumes after they have begun to sprout. It is very protein-rich, high in fibre content and has many nutrients!
Brussel sprouts
The Brussels sprout is a member of the Gemmifera Group of cabbages, and they even look like miniature cabbages. Like broccoli, they are also a wonderful source of plant-based protein. It is claimed to be high in fibre, vitamin C and other nutrients. A great way to have Brussel sprouts is as a part of a healthy salad.
Peanut
Nuts are extremely protein-rich. Peanuts and peanut butter are especially high in protein content, not to mention absolutely delicious! They do contain some amount of calories though, so make sure to eat controlled portions with no added sugar for maximum benefit.
Avocado
Another source of healthy fat and protein, they are a type of calorie-dense food item. People usually eat it as a salad ingredient or as a side dish with other protein-rich foods. Eating a small portion is imperative though because it is a high-calorie item.
Pumpkin seeds
Pumpkins contain edible seeds. They’re said to be a very healthy source of protein. They’re said to contain protein and minerals, such as magnesium and selenium.
Turkey
A great source of animal-based protein, boneless turkey could provide almost 13 g of protein for every 100 g consumed. A roasted turkey breast can contain up to 35 calories with 3.26 g of fat, 0 g of carbohydrates and 24.70 g of protein.
Benefits of high protein diet
- The enzymes from proteins help to drive numerous chemical reactions necessary for the efficient working of our body.
- The proteins are essential for maintaining healthy skin, having strong muscles and bones, even for keeping our hair shiny!
- Proteins also help to produce hormones necessary for cell communication.
- It also helps the body to get amino acids. Amino acids are obtained after the body breaks down proteins. 9 of the essential amino acids aren\’t usually produced naturally by the body thereby making it essential to be obtained through diet.
Having a high protein diet will benefit your body in various ways. Along with enabling weight loss, it reduces the risk of diabetes, improves muscle mass, bone density and keeps you healthy. \\
So, make sure to follow a diet that suits your protein needs. Consult a dietitian in case you\’re thinking of changing your amount of protein intake and follow the suggested meal plan. Also, make sure you\’re always following a balanced diet for most benefits!