In my introductory post for this subject, High Protein Diets and Weight Loss, the high protein diet was discussed in a general way. This article will offer some suggestions for foods that are good sources for protein and a few of the more recommended high protein diets. But remember, before beginning any diet or weight loss and exercise program, arrange for a consultation with your doctor.
Choosing High Protein Foods
High protein foods help to keep you feeling full for a longer time and are important for building and maintaining muscle. They also help with weight loss.
Most high protein diets are generally low in the carbohydrates that contain essential vitamins, minerals, antioxidants, and fiber. In addition, some protein foods are high in the unhealthy fats that can lead to heart disease, stroke, diabetes and cancer. Selection is important.
For instance, a 6 oz. porterhouse steak with 38 grams of protein also contains 41 fat grams and 540 calories. Steak from grass-fed beef is a better option as it will be lower in fat and calories than steak from grain-fed beef.
An equal amount of wild-caught salmon with 36 protein grams has 18 fat grams and 348 calories. Seafood is among the better choices for protein sources. Some of the fish, such as salmon, contain important omega 3 oils.
Poultry such as skinless chicken and white meat turkey are low in fat and calories and are excellent sources of protein.
Dairy products such as yogurt, milk, and cottage cheese are good protein sources for calcium. If used in moderation, eggs are another good protein source – but remember that they are high in fat and cholesterol.
Legumes and beans are good vegetarian sources for protein and are high in the fiber that make you feel satiated. Be aware that some varieties can be high in carbohydrates.
Always choose meat, poultry, eggs, and dairy from animals that have been pasture-raised. Choose wild-caught fish. These choices are lower in fat and calories, higher in vitamins, and free of antibiotics and hormones.
Red meat includes beef, veal, lamb, and pork, and should be eaten lean and in moderation. Red meat increases inflammation and some types of cancer. Avoid processed meats altogether.
Best High Protein Diets for Weight Loss
Ranked by US News expert panel, here are the best high protein diets for weight loss and good health:
The Weight Watchers Diet contains about 26% protein. You are allowed to eat what you wish as long as it is within the parameters of the daily PointsPlus target. The target number is based on gender, weight, height and age. Low-fat, protein rich meals are the recommended choices on this diet.
The Biggest Loser Diet is about 30% protein. The plan consists of fruits, vegetables, lean proteins, and whole grains. You will be eating three servings of protein per day.
The Atkins Diet is about 29% protein. It is one of the more popular low-carb plans and pushes the protein. A menu for the day might include salmon for breakfast, grilled chicken at lunch, ham for dinner, and roasted turkey slices as snacks along the way.
The Eco-Atkins Diet is a spinoff of the original. It is about 30% protein and and around one-third of the protein comes from plant proteins with much of the attention given to beans. Options include high-protein veggies like Brussels sprouts.
The South Beach Diet is lower in carbohydrates and higher in protein and healthy fats than the typical American diet. Its about 30% protein.
The Abs Diet plan includes protein at every meal and snack, which fills you up for longer than carbs, spurs lean muscle growth, and hastens fat burn. Its about 28% protein.
The Zone Diet is about 29% protein overall and requires that every meal and snack contain 40 percent carbs, 30 percent protein, and 30 percent healthy fat.
Read more of the best diets ranked by US News.
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