Protein is functional nutrients composed of amino acids that are essential for the proper development and functioning of the human body.
Although the body can construct some amino acids obligatory for protein synthesis, a set of vital amino acids needs to be acquired from animal or vegetable sources of protein.
Animal protein sources contain the comprehensive set of crucial amino acids while all the essential amino acids can be obtained by the consumption a wide variety of plant manufactured foods.
As proteins are essential for the proper growth and development of the body, its good intake is very necessary.
Animal meat, in particular, has the complete amino acid profile required for the full growth of the body.
Proteins are also called the “body building” food as proteins help an individual to acquire a well-constructed body. And if you are among the people who are trying to build sinewy muscle, then you must focus on your workout session, and along with it attempt to maintain a high-protein and low-fat diet throughout your workout session.
Fitness plays a very vital role in building lean muscle, but diet is equally significant. To get the lean muscle that you hunger for, then you are a prerequisite to consume a lot of protein.
But always remember all protein rich food aren’t the same. There is some foodstuff that contain protein and fats together, but to have a healthy and a disease free body, it is necessary to avoid fats as much as possible.
So, if you are a fitness freak and want to maintain your body physique the same as it is for an extended period. But don’t know what to eat? Don’t have any idea about a protein rich diet?
Can’t find any high-protein and low-fat food? Then, don’t worry at all.
Here is a list below of high-protein and low-fat food, which will surely help you out to maintain your physique and always remain in the pink of health.
If you are a vegetarian and searching for high-protein and low-fat food, then soya bean is among one of the best choices for you.
Soybeans are also known as edamame in many regions of the world is an enjoyable accumulation to your lunch or even dinner salad.
Soybeans in amalgamation with other vegetables in salads can prove out to be a very good banquet.
Nutritional value: A half-filled cup of prepared soybeans has a calorie content of 127 calories and 11.1 g of protein along with just 5.8 grams of fat in it.
Here is a treat for meat lovers, who are finding ways to look fit but without sacrificing the taste.
Chicken is one of the better choices, but it is so handy and full of nourishment it needs to be comprised in your diet plan. The key with chicken is to make sure that you eradicate the skin and avoid the intake of dark meat.
Chicken proves out to be the best nutritious food eaten when it is broiled, roasted or even when it is baked. And if you like to eat chicken after frying, so be sure that you use olive oil for this purpose.
300g of lean chicken breast meat contains about 60g protein.
Nutritional value: A four-ounce plateful of chicken has 196 calories, and 35.1 grams of protein with 5.1 grams of fat content.
3. Cottage cheese
Although some dairy products like yogurt, curd and milk are high in fat content, the fermentation process for the produce cheese ominously decreases the number of carbohydrates in it.
And thus, makes the content of cheese suitable for a high-protein and low-fat diet.
If you want to upsurge your protein consumption, then, you can add some types of cheeses especially the cottage cheese to your low fat and high-protein diet to assist you to meet your macronutrient objectives.
Cottage cheese has casein protein that is a type of slow-releasing protein. Consume cottage cheese or paneer before sleep so that your muscles get fed with proper nutrition even while resting.
Nutritional value: a cottage cheese contains 345 calories, 59.2 grams of protein and 13.9 grams of fat along with 2.5 grams of fibers.
Eggs are among the best protein-rich food, as eggs contain a good amount of protein. Approximately eggs contain 6 grams of protein per ounce.
Most of the protein is accumulated in the white portion of the egg, commonly called the egg white.
When you add eggs to your diet and eat on a daily basis, then, avoid foodstuffs that contain saturated fat such as red meat and any other such food stuff.
You can avoid eating too many yolks from the egg. Bodybuilders, in particular, eat only the white part.
Eating too much of yolk adds to cholesterol content in the body too.
Fish is the best food if you are seeking high-protein and low-fat food.
As Tuna is an excellent source of protein and contain approximately 25 grams of protein per can. Also, to it, one can full of tuna in water hold about 111 calories and the most surprising thing is that it is fat-free!
But hey, go straightforward on the mayonnaise if you like eating its sandwiches as it’s loaded with a lot of fat.
Nutritional value: A can of Tuna contain 111 calories, 25 grams of protein and negligible fat.
6. Pumpkin Seeds
Those round orange structures aren’t just for Halloween celebration.
The internal pumpkin side, which is scooped out to make spooky features, can prove out to be a little healthy snack once they are washed, dried out, and satisfactorily roasted!
Food fact: Just half cup of pumpkin seeds has about 14 g of protein. Hence, it isn’t wrong to term pumpkin as perfect workout snack.
Nutritional value: A ½ cup of pumpkin seeds contain 14 grams of protein along with 15.8 calories.
7. Beef Jerky
Beef jerky is the greatest and consumed foodstuff, but other forms of jerky are also catching up quickly.
But the main difference between other jerky and the Beef jerky it that the beef jerky is a little more stringy than the turkey jerky.
But smaller companionship tends to cut their sections larger and have more moment to all set the meat since the companies work in a smaller group, it seems easy to them.
Nutritional value of a beef jerky is as mentioned below: one serving of a beef jerky 73 calories, 1g of fat, 20 milligram of cholesterol and 12 grams of proteins.
Tempeh is a soy product as it is derived from soya beans. Tempeh newer to many parts of the earth, but has existed for more than a century in some civilizations.
Tempeh is made from fermented soybeans and shaped into a pie. It has a taste that is beyond words and, therefore, it is entirely different from another soybean derivative food stuff such as tofu.
It is well worth a try for a meat free but high-protein food that you can enjoy as a healthy ingredient of your high-protein and low-fat eating plan.
Nutritional value: just one serving of Tempeh contain 5 grams of protein and 55 calories.
9. Protein Powder
You will noticeably combine protein powder either with milk or into a drink or even in your meal, but in an eminence have you ever thought that why protein powder is seen as a very attractive addition to the foodstuff?
The correct answer is, to boost the protein content of the food just about anything; no the protein powder isn’t a brainer at all.
You can simply blend it with some amount of ice and fruits and see it turning out as a great post workout meal and a high-protein yielding food.
Protein powder is an obligation if you are trying to construct lean muscle and focusing on your diet in the procedure.
Nutritional value: One scoop of protein powder contains 6 g of protein and 107 calories along with 1 gram of fat.
10. Chick Peas
Chickpeas are versatile, and perhaps that is what makes so many people all around the love them.
It also knows as garbanzo beans don’t have a great bean like the taste, even though chickpeas offer an abundance of the same benefits.
The chickpeas have high fiber content, and have low in fat and calories accommodation in them, and of course, these beans are loaded with a lot of protein, the chickpeas (garbanzo beans) make a enormous addition to soup and even eaten in roasted form provide the tongue with a unique texture.
You will surely love the taste of chick peas and will get obsessed on them, and you will try to find different ways to utilize them now and then.
Nutritional value: Half cup of chickpeas contains 7 g of protein and 110 calories along with overwhelming taste.
Also, know as bean curd is another food derived from soya bean that is a good source of protein and thus a high-protein and low-fat food.
Alone it doesn’t taste so superior, but when you add tofu to another food recopies it infuse up the flavor.
When you add up just 1 slice of dense tofu any food stuff, it provides you with a lot of energy as it has so much protein significantly low-calorie content. It is no wonder that why more and more people are whirling towards tofu.
Tofu is a right food not only for a vegan but also for meat eaters’. An addition of tofu to your healthy eating schedule can prove out to be very effective. Once you become skilled at cooking it, you will love what tofu can do for you.
Nutritional valve: one slice of firm tofu contains 52 calories and 6 grams of protein along with 2 grams of fat in it.
There is a reason that you required to be working hard at your fraction size when it come up to the discussion about eating nuts.
Though pistachios produce an enormous protein choice, like another dry fruits and nuts they are also rich in calorie content. Do be meticulous about the quota size, but don’t hold back from taking pleasure from them.
The pistachios are please the tongue and body with its delicious taste, good protein concentration, and high fiber content and thus, make a high-quality reverberation choice for people seeking for high-protein and low-fat food.
Nutritional value: One cup full of pistachios contains 6 g of protein and 158 calories.
Though nuts tend to be a great protein snack, some are superior to others.
Walnut also mark a position on the top of the list for the same cause, mainly the attentiveness of high-quality fat. You may find that walnuts are somewhat higher in calories, but they also introduce a good protein supply.
You can also to add walnuts to a meal or top them in a salad to get the crunchy taste and also the nutrients that walnuts hold.
Whatever you do, but at the end of the day, the main fact is that all the while you are adding up an admirable protein source to your diet for high-protein intake.
Nutritional value: 1oz serving of walnut contains 4 g of protein and 185 calories.
This seafood can prove out to be an excellent source of protein intake.
Shrimp can be part of your hale and hearty eating regimen if you are meticulous about the way that you take pleasure in it.
It is measured that 3 ounces of fit for human consumption shrimp either boiled state or broiled or even steamed is an excellent source of protein.
No description is needed to describe these nuts. Almond are an excellent source of fat abut along with it they can prove out to be the best supplements for instant protein consumption as, almonds also have a good hold of proteins along with fats. Hence, almonds are worth a try.
So to trail a high-protein and low-fat diet incorporate the foods mentioned above into your daily or weekly meals, and harvest the many health reimbursements of protein, that too, without torturing your waistline!
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