Wednesday, June 14, 2017

Top 10 High-Protein Foods
Why is protein important?

Foods high in protein help to keep you full.

Protein is really important for another reason: It’s the building block of muscle. Your body uses it to help repair all of those muscle fibers you’ve just damaged lifting weights. If you don’t get enough protein, not only will your body be unable to build muscle, but it will eventually do the opposite, breaking down muscle to fuel itself, and you definitely don’t want that. You can work your butt off in the gym, but if you don’t give the body the fuel it needs, you won’t see the results you want. It’s quid pro quo: give your body what it wants, and it will return the favor.

Top 10 High-Protein Foods


There’s some debate about exactly how much protein you need. Some experts recommend one gram for every pound of your body weight. This can be a lot, though, especially if you’re trying to lose weight. Supertrainer Noah recommends 20–30 grams per meal, which is very doable.

Another aspect of protein is that it cannot be stored in your body, like carbohydrates and fat, so once it runs low there are no reserves for your body to take from. Experts state you need at least 0.8 grams of protein per kilogram of body weight. Below are some excellent sources of protein.

Top 10 High-Protein Foods



1. Eggs

Eggs and Milk - Protein FoodsThe most natural, and best muscle building food available. They are filled with not only proteins, but also vitamins and other minerals your body requires for overall development.

2. Milk 

Is not only a decent muscle building source, but also has lots of amino acids that are essential for muscle growth. In addition to this, milk is also highly nutritious with its high levels of vitamins, calcium and minerals. So if you manage to eat a 6 ounce steak, and a glass of whole milk, your body receives 11 grams of protein in a single meal.


RELATED: How to Make a High Protein Breakfast


3. Beef

Lean beef protein is around 21g per 100g. If you're not sure whether to go for red meat or white, choose a combination of the two:

4. Beef liver

Beef again, but this time in the form of liver. This is a another great source of protein: 19,4g / 100g. A good option to add not only for proteins, but also for adding folic acid, iron and zinc to your diet.
Chicken Breast

5. Chicken or turkey breast 

Chicken is another great protein source that comprises mainly of lean, white chicken meat. It has minimal fat with lots of vitamin B6, which ensures optimum heart protection.

6. Seafoods such as prawns

Seafood is always a good source of animal protein, and specifically the prawns coming in at 24g of protein with only 0.8 grams of fat and a tiny 100kcal per 100g of food. A perfect choice for dieters.

7. Soybeans

Protein is not just or the meat eaters. Soybeans are legume that have more protein and less carbohydrate. Among the vegetable protein content is 3 0g per 100g of product.

You can also choose products like Tofu or Quinoa as a vegetable protein source. And there are nuts such as almonds and pistachios which have 20 g of protein along with a healthy dose of omega 3.

8. Salted cod

The protein content of fresh cod is considerable (around 20g) but the salted cod is a real protein concentrate with a contribution of 75g per 100g. A small portion of salted cod is sufficient to meet your daily needs for protein.
Fresh Tuna

9. Fresh tuna

Fresh tuna is another animal protein source that provides 21,5g of protein per 100g. Similar to those of other fish such as salmon, halibut or sea bass, these endless sources of protein can bring diversity to your dishes.

10. Gelatine

Gelatine is the star regarding food protein percentage. 100g of gelatin containing no less than about 84g protein. There are plenty of commercial varieties of gelatin, so it's important to look at the packets nutritional information to choose the right option for you.


RELATED: High Protein Foods List for Weight Loss


Always remember your caloric intake when choosing your protein and remember balance is key.


Article Source: http://EzineArticles.com/expert/Abi_Diribe/1996841

Wednesday, December 28, 2016

How to Make a High Protein Breakfast
After 8 long hours of sleep your first proper meal is breakfast. This is the reason; the meal should be heavy not just in calories but should also be loaded with nutrition. It is also noticed that the food we eat in breakfast rule the rest of the day as well. Another great observation is that people who are regular with their breakfast are less likely to become obese or have any health problems what so ever.

How to Make a High Protein Breakfast

Breakfast is the most important meal of our whole day. Does this remind you of the muffins, doughnuts and a buttery meal? Well what I was really referring too was a low calorie, high energy and high protein breakfast. You must eat food that will enhance your energy and will keep you fresh and active for the rest of the day!

How to Make a High Protein Breakfast - Eggs


Eggs have high protein content and are also rich in the essential amino acids. The eggs saturated fat and cholesterol are found in the yolk of the egg and the egg whites are loaded with protein. This is the reason why egg whites are a popular and healthy choice. You make a healthy omelet with the egg white and skim milk and if you top it with tomatoes, mushrooms and spring onions you will surely enjoy a high protein breakfast.

Meat is known to be a complete source of protein but the saturated fat content in the product often cancels out its benefits. This is actually true when it comes to a power loaded breakfast. If you want the maximum benefit of the protein and less fat then remove the skin from poultry and excess fat from the meat. You can easily opt for a Canadian bacon rather than the streaky bacon and replace your normal sausages with the lean turkey sausages for a perfect high protein breakfast.

How to Make a High Protein Breakfast - Smoothies


Smoothies are really appealing especially the fresh fruit smoothies. For this you could take any of your favorite fruit like bananas, berries etc. add fresh nuts, yogurt and peanut butter and skin milk for a protein rich breakfast smoothie. Fresh fruits have complex sugars that will provide energy to your body without causing a blood sugar spike. You could also add a scoop of protein powder for extra nutrition.

RELATED: Top 5 Healthy Smoothie Recipes for Weight Loss


Cereals can be a very good choice and also a terrible choice. Now why did I say that? This is because when you buy cereals from a store, you must take a close look at the nutrition labels of the box. Select a whole grain cereal that is rich in protein and fiber. They should have at least 13 grams of protein per serving. This will be written on the box you can compare a few cereals and then make your choice. Add skim milk and fresh fruits to it and you have a high protein breakfast ready for you.

How to Make a High Protein Breakfast - Oatmeal


Oatmeal is a great source of complex carbohydrates and fibers and thus forms an ideal base for a protein loaded breakfast. The steel cut oats have a lot more fiber than the instant ones. You can cook oats in skim milk add peanut butter or protein powder, maple syrup nuts and fresh berries.

High protein breakfast is the way to go! This will help you remain fit and healthy through your life!

Article Source: http://EzineArticles.com/expert/Jimmy_Red/316475

Thursday, September 08, 2016

5 Best High-Protein Snacks For Weight Loss
One of the most effective and hunger-free ways to attain your weight loss goal is through a high-protein weight loss program. Eating foods that are low in calories and also high in protein can help you stay satisfied much longer while also leaving you with a caloric deficit which is essential for weight loss.

5 Best High-Protein Snacks For Weight Loss


Here are 5 best high-protein fixes that keep the calories down and the air quality up when your body is craving a protein-rich snack:

1- Hard-boiled eggs

Best High-Protein Snacks For Weight Loss - Hard-boiled eggs


Eggs provide an excellent source of protein. At approximately 6g of protein per egg, 5g of fat and not even one gram of carbohydrates per egg. Hard boiling your eggs is a great way to have a quality protein snack that is transportable and ready to eat in seconds.

2- Cottage Cheese

Best High-Protein Snacks For Weight Loss - Cottage Cheese


With just an eight ounce serving of low fat cottage cheese, you can get approximately 28 grams of slow digesting protein. This slow release protein can also help minimize hunger until it's time for your next snack or meal. Add some chopped red or green bell pepper, a few cherry tomatoes plus a grinding of fresh black pepper and you have a protein-packed snack that tops them all!




3- Edamame

Best High-Protein Snacks For Weight Loss - Edamame


Edamame (also known as young green soybeans) are a wonderful protein source, with 11g of protein for every half cup of beans. They also contain lots of other good-for-you stuff such as carbohydrates, omega fatty acids, manganese and vitamin K.

Boiled and salted edamame make a great snack enjoyed by children and adults alike.

4- Greek Yogurt

Best High-Protein Snacks For Weight Loss - Greek Yogurt


Compared to regular yogurt, Greek Yogurt is a very rich source of protein. Especially suited for people who lack protein in their diet such as those who are vegetarian, this yogurt can be greatly benefits them. On average, a 150 gram container of 0% fat Greek yogurt offers 13 grams of protein for only 120 calories.

5- Fish

Best High-Protein Snacks For Weight Loss - Fish


Tuna and salmon both contain 1 gram of protein for only 4 calories. 3 ounces of either fish contains 20 protein grams for a measly 130 calories, so grab yourself some snack-size tins of salmon, tuna or sardines, add a couple of high fiber crackers and feast away!

If you're wondering why we didn't include nuts in our list of high protein low calorie snacks, it's because they definitely are not low calorie. Each gram of protein from most nuts contains 19 calories, and well, that's just too high to be included in this list.

RELATED: Healthy Snacks For Weight Loss And Health





With so many healthy snacks for weight loss to choose from, one can enjoy a variety of foods without sacrificing one particular group over another. While some healthy snacks for weight loss may be simply low in fats, such as yogurt and cheeses, some foods may directly benefit other total health as well such as the antioxidants in teas. By creating a balanced meal plan along with healthy snacks for weight loss, people can enjoy a healthy lifestyle that contributes to a longer life.

Monday, January 25, 2016

Healthy Foods - 4 Ways To Add Protein To Your Morning Oatmeal Bowl
Many people who are trying to lose weight skip breakfast thinking this is a good way to cut calories. But this can backfire. The real key to dieting is the total number of calories you eat in a day. Rather than skipping breakfast, choose a breakfast containing fiber-rich foods, lean protein and limited calories.

Morning Oatmeal Bowl

Starting your day with a bowl of oatmeal is one of the best ways to hit the ground running. It's high in fiber, low in sugar, and is so hearty you quickly feel satisfied for many hours ahead.

That said, in order for this morning grain to sustain you until lunch, you need to add some protein. All meals and snacks you eat should contain a balanced mix of carbs, proteins, and preferably healthy fats, so let's look at some fast and easy ways to bring more protein to this dish...

1. Add Protein Powder. The first and easiest way to quickly boost the protein content is to simply stir in some protein powder. This should be done after the oatmeal has finished cooking in order to get the best result.

Note some protein powders tend to thin the oatmeal, so you would cook it with less water, while others tend to thicken the oatmeal - so you'll want to add more water to the bowl as you stir. Test your own protein powder to get a feel for how it combines.

2. Replace Water With Skim Milk. Next, if you'd prefer not to use protein powder, consider swapping the water you use to make the oatmeal with skim milk instead. If you use one cup of skim milk, you'll take in around 10 grams of protein total, so this will balance out the carbs in this dish.

3. Toss In Nuts Or Nut Butter. Alternatively, if you also want to add healthy fats to this morning meal, you can toss in a few slivered almonds, walnuts, cashews, or simply stir in some natural nut butter.
Nuts are a great source of both healthy fats as well as fiber, and will also pack in the much-needed protein you're looking for.



Note these are higher in calories however, so be careful with how many you add in to help keep your weight in check.

4. Add In Some Egg Whites. Finally, the last option to really pump up the protein content, is to simply stir in some egg whites. Do this prior to cooking the oatmeal, which will then allow the egg whites to cook as the oatmeal does.

If using this method, you can actually replace the water with egg whites, so the egg whites now becomes your mixing liquid.

So, make sure you are making the most of this morning grain by balancing out its nutrition with some protein. It's fast and easy and a perfect way to start your day.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.
The answer isn't in the endless volumes of available information but in yourself.
Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

Sunday, September 29, 2013

High Protein Foods List for Weight Loss
How much protein do you need ?

If you want to lose weight , eat more protein to your diet can make it easier and more efficient. First, the body through the world needs protein to build and repair tissue. When a person is not a diet, but still participate in regular training , one of the daily protein requirements , it is expected to fall to about 0.5 grams to 0.8 grams of protein per pound of body weight if you diet , generally recommended to increase your daily protein intake of 1 g of protein per pound of body weight.


Why should increase protein while dieting

When you go on a diet , eating more protein can help preserve muscle mass. Eating fewer calories can make your body think that hunger could be in the future. This will cause your body to retain stored as future insurance fat and break down your muscles for energy. This is one of the main reasons , I think the weight gain much easier after a diet - with less muscle to burn calories .

Eating more protein will also help you lose weight and stick to your diet because -

Protein-rich foods tend to be low in calories , filling and not feel hungry any longer. Protein-rich foods also burn up to 20% more calories during digestion and help your body remove excess water - do feel slimmer in a matter of days.

Proteins to avoid

Make sure that if you want to add more protein to your diet, you are looking for low calorie sources - that are lean , low-fat primary , and not high in calories. Avoid fatty meats , cheeses , nuts (they are mostly fat ) , and too many beans

Here is a list of the best protein foods to lose weight :

Fish / seafood - including bass , cod , tuna , flounder, haddock , halibut , orange roughy , perch , tilapia , shrimp , snapper . For example, each 4 oz serving of tuna has only 120 calories and 26 grams of protein. In comparison , salmon 206 calories in a 4 oz and 28.8 grams of protein. The salmon is higher in calories than tuna due to having more fat - 9.2 grams compared to 1 gram of tuna.

Meat / Eggs - buffalo chicken breast , egg whites , moose , extra lean ground turkey , 95 % lean ground beef , ostrich , turkey breast . 4 oz extra lean ground turkey contains 120 calories and 28 grams of protein. The egg whites are also an excellent source of protein, low in calories - you can eat 6 egg whites and eat only 102 calories and 21 grams of protein compared to 75 calories and 6.3 grams of protein one whole egg .

Dairy - Whey protein , fat Greek yogurt, low-fat cottage cheese . Look for formulas containing whey protein 100 calories 20 grams of protein. Anything higher in calories is not necessarily the best for you and most likely is full of sugar , fat and additives - ingredients diet sabotage.

What about vegetarians ? Before they were vegan protein powders on the market , most vegans eat foods like beans and soy products . Although these foods are healthy , beans / lentils, and soy products are relatively high in calories compared to protein . This can make it difficult to eat fewer calories. Today it is quite easy to find low calorie , protein vegan protein powder high in most vitamin stores and upscale food - proteins specifically search hemp or rice.