An effective way to lose weight is to embark on a high-protein, low-fat diet. Although no one should stay on a high protein diet for a longer period, a reasonably high protein diet for those who exercise can be beneficial. This type of diet is also a great way to cleanse your arteries and keep up your energy. While it may seem daunting at first, there are some basic recipes that can help you stay on track while eating this way
Healthy Sources of Protein and portion sizes
In the food world, there are some superior sources of high protein. If you look at animal sources, chicken breasts and fish fillets are the simplest and very filling. Beef is also filled with protein and iron, but it is crucial that the leanest cuts of the animal used, flank steak be a good option. Eggs are also a great way to start the day, but take the yolk out and concentrate on just eating the whites. If you try to add vegetarian options, quinoa is a super grain protein content that can measure many animal sources, and rice and black or pinto beans are also a main dish that can be easily and inexpensively added to the diet.
When planning to add protein to your diet, while fat and calories down, it is very important to look at the serving size. One serving of something the size of fists. Calculate how many calories you are aiming for ingest and look up the average calories in a serving of the food you eat. There are sites like Calorie Count Plus to help you calculate your caloric needs and list nutrition information for common foods.
Cooking methods and Low-Fat Side Dishes
Now that you keep sources of protein and serving size in mind, watch out for the way you choose to cook your food. Avoid using oil, and when to use it, use 1 tbsp. olive oil instead of butter or vegetable oil. Grilling and broiling are always healthier choices and you will be surprised at how delicious chicken, fish or lean meat can be when cooked over low heat with lemon, vinegar or soy sauce as both flavoring and a lubricant. Cooking Low-fat is a matter of learning new habits and techniques, not avoid taste or pleasure in food. Herbs are your best friends: garlic, oregano, coriander, rosemary, onion and thyme can all be added to foods to give them spices.
Each meal should have a suitable serving of protein and two sides, a fruit and a vegetable. Some fruits and vegetables are better than others. Some of the fruits and vegetables with the lowest fat and calorie counts are: asparagus, raspberries, blueberries, squash, peaches, kale, broccoli, apples, sweet potatoes, lettuce, tomatoes, carrots and peas. Avoid white potato, banana, mango and cherries. These are all very starchy or high-sugar foods that will only make you more hungry before or slow down your metabolism. One sure way to taste kale or other vegetables is to add garlic, ginger or soy sauce over low heat. The beauty of having delicious vegetables and fruit as companions to protein is that you can eat almost as much as you want in the sitting because they are fresh, have little or no fat and fiber that helps fill you up.
Number of meals in a day
Children have it right when it comes to eating in one respect: frequency. To take full advantage of a high protein diet, especially if you’re trying to gain muscle, it is important to eat at least every three hours. Most people are accustomed to meals to large portions of food, but the best way to get more protein in your diet is to carry around pre-sorted servings of almonds, a bar or apples and cheese. A handful (remember what we went over in relation to portions) every three hours will keep you full of energy and full enough to avoid unhealthy snacks. Try to incorporate lean protein at every meal and avoid things like bread or biscuits unless you are really keeping track of serving size.
Once you’ve gotten the hang of this way of eating, should the day look something like this: egg whites and fruit for breakfast, a snack on a handful of almonds, chicken breast and salad for lunch, 2 tbsp. of peanut butter on sliced apples for the afternoon snack, and a serving of flank steak, asparagus and peaches for dinner. Try this for a month and you will feel so good you wonder why you do not eat like this before.