How To Get More Protein Without Fat

Very High Protein Diets Are Dangerous

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Some fad diets promote very high protein intakes of between 200 and 400g per day. This is more than five times the amount recommended in the Australian Dietary Guidelines. The protein recommendations in the Guidelines provide enough protein to build and repair muscles, even for body builders and athletes. A very high-protein diet can strain the kidneys and liver. It can also prompt excessive loss of the mineral calcium, which can increase your risk of osteoporosis.

Lemon Pepper Chicken Breasts

Lemon Pepper chicken breasts tender, moist, juicy, and flavourful this recipe is perfect for weeknight dinner. The combination of lemon and other ingredients flavor makes a tasty chicken recipe that ready in just under 30 minutes.

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The High Protein Struggle Frauds

In order to truly understand what constitutes high protein, I want to use our example of nuts to help paint the picture.

I have a female client who is 52, 140lbs, and is maintaining her body weight on 1680 calories.

Her macros are 140g of protein, 56g of fat, and 154g of carbs, which equates to 1680 calories.

1 serving of almonds is 160 calories, 14g fat, 6g carbs, 6g fat. If she were to eat all of her calories in almonds, she would be taking in:

147g fat, 63g carbs, 63g protein.

So if we compare to her original macros above, she is over by 91g fat, and under by 91g carbs and 77g protein.

Do you see the problem here? We have this idea that a food that is categorized as high protein but only 15% of the calories come from protein while almost 79% of the calories come from fat. This is a high-fat food, not a high protein food!

She is going to need much higher sources of protein in order to hit her protein goal for the day.

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Ways To Increase Your Protein Intake Without Fat

The 9 ways you can increase your protein intake without fat are:

  • Add low or nonfat dairy products into your diet
  • Choose high protein grains as your carbohydrate
  • Try a protein shake as your meal
  • Opt for chicken or fish over higher fat red meat
  • Remove the skin from your fish and chicken
  • Try adding beans and legumes into your meal
  • Use powdered peanut butter instead of traditional peanut butter
  • Go for grilled over fried when ordering out
  • Swap out eggs for egg whites in your omelet

High Protein Sources: Where To Get Your Protein From

7+ ways to increase protein intake without adding calories

Well since I love you all so much and want to make this as easy as possible for ya, I created The Ultimate Protein Cheat Sheet!

Check that out for a full breakdown of amazing protein sources, or use this macro cheat sheet for a quick snapshot of some protein sources!

This should help give you an idea of which foods are great protein sources.

But the foods dont stop there. Oh no, I have a TON of high-protein recipes right here on my site for you. Whether you want to use whey protein powder, vegan protein powder, or no protein powder at all, I have many high-protein recipes for ya.

Click here to check out all of our recipe e-books, or head over to learn more about our full Recipe Database for access to HUNDREDS of healthy recipes.

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Are You Getting Too Much Protein

Judging by all the protein bars, shakes and powders out there, you get the impression you need more protein. There are claims it curbs appetite, helps with weight loss and builds muscle. But whats the real story?

Contrary to all the hype that everyone needs more protein, most Americans get twice as much as they need. This is especially true for males 14-70 years of age, who the 2015 Dietary Guidelines for Americans advise to decrease meat, poultry and egg consumption. Even athletes are often getting more protein than they need, without supplements, because their calorie requirements are higher, and with more food, comes more protein.

True or False: Big steak = bigger muscles

False. Although adequate protein throughout the day is necessary, extra strength training is what leads to muscle growth, not extra protein intake. You cant build muscle without the exercise to go with it.

The body cant store protein, so once needs are met, any extra is used for energy or stored as fat. Excess calories from any source will be stored as fat in the body.

Extra protein intake can also lead to elevated blood lipids and heart disease, because many high-protein foods you eat are high in total fat and saturated fat. Extra protein intake, which can be taxing on the kidneys, poses an additional risk to individuals pre-disposed to kidney disease.

How much protein do I need?

Excessive protein intake would be more than 2 g per kg of body weight each day.

Where does protein come from?

Baby Carrots And Hummus

Carrots contain complex carbs to sustain your energy levels, and provide enough potassium to control blood pressure and muscle contractions. Add 2 tablespoons of hummus to your mini meal for slow-digesting carbs, protein, and unsaturated fatsall the right elements to fuel activity. Plus, most varieties are made with olive oil, which contains oleic acida fat that aids in warding off the gene responsible for 20 to 30 percent of breast cancers, according to research from Northwestern University.

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Mustard Baked Chicken Tenders

Mustard Baked Chicken Tenders combines two favourite flavours, honey and mustard. So healthy, tasty, and easy to make a recipe that you can feel good enjoying on a regular basis. This is one of the best crispy high protein foods that can also go as a high protein dinner.

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Why Is Protein So Important

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Protein is, by far, the most important macronutrient.

Dietary protein is one of the most important factors when improving not only your physique, but also your health.

Proteins are made up of amino acids which are essentially the building blocks of life.

Our bodies break down the protein we eat into individual amino acids and enter a storage reserve of amino acids that we have circulating in our blood.

Think of this storage reserve of amino acids as an all-you-can-eat buffet for your cells, Vegas-style!

This is extremely important because our bodies need these amino acids in order to produce very important molecules such as:

Enzymes, hormones, neurotransmitters, and antibodies.

Without those 4 being produced efficiently, our bodies are going to be playing catch up trying to react to all the needs to our body rather than being proactive and being ready for whatever need our bodies have.

Protein can be pulled from our structure tissues if we are in dire need of amino acids but that is not something we want to happen often for long term health.

Protein is the jack of all trades. It can be broken down to do the job carbs and fats do but the carbs and fats cannot do the job protein does.

And protein helps burn body fat when in a calorie deficit, too. How does protein help with fat loss?

In other words: if your goal is weight loss, then protein is going to be your best friend.

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Eat Your Protein First

When eating a meal, eat the protein source first, especially before you get to the starches.

Protein increases the production of peptide YY , a gut hormone that makes you feel full and satisfied .

In addition, a high protein intake decreases levels of ghrelin, the hunger hormone, and increases your metabolic rate after eating and during sleep .

Whats more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.

In one small study, people with type 2 diabetes were served identical meals on different days. Blood sugar and insulin rose significantly less when they consumed protein and vegetables before eating high carb foods, compared with when the order was reversed .

Summary

Eating protein first at meals can help you feel full and keep your blood sugar and insulin levels from rising too high.

What Counts As An Ounce

In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group. The table below lists specific amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended intake.

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Add Quinoa And Black Beans To Homemade Veggie Burgers

Move over, beef burgers veggie burgers with quinoa and black beans are packed with fiber and have anti-inflammatory properties. No, you won’t get that juicy, beefy taste, but you might be pleasantly surprised by how much better you feel afterward. If you’re feeling a little nervous about making your own patties, then start by scoping out our guide to the 32 Best and Worst Veggie Burgers.

Processed Foods That Are Okay On A Whole Food Diet

FOODS THAT REDUCE INFLAMMATION

Many brands of cereals are fortified with B vitamins, which can be hard to come by on a plant-based diet.

For example, vitamin B12 , is largely found in animal sources. It is something that those on a plant-based diet need to keep an eye on, as studies show that around 20% of us are deficient. And we also know that 65% of vegans and vegetarians dont take a B vitamin supplement.

So in that case, choosing a cereal fortified with B vitamins would be a good option, if done wisely. By that I mean use your discretion and check the labels, as many brands of cereals are packed with sugar and additives. But you can strategically choose minimally processed foods using a whole foods mentality.

As a rule of thumb, if there are any ingredients that you cant pronounce, dont understand, or sound artificial, they probably are best avoided.

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Use Chia Seeds In Puddings And Baking

If you’re going vegan, did you know that you can swap out eggs for chia seeds and water in your baking? They have about five grams of protein per ounce and will make your baked goods and puddings creamy and delicious. For more smart swaps, these 25 Healthy Ingredient Swaps for Baking will blow your mind!

What Foods Are High In Protein But Low In Calories

Proteins and carbohydrates both provide 4 calories per gram. Fats are energy-dense they give you 9 calories for every gram consumed. Increasing your protein consumption without adding many calories needs knowledge and care.

Foods useful for increasing your protein intake include eggs, red meat, poultry, seafood, dairy products, legumes, nuts, seeds, and soy products. However, within these classes of foods, some are more protein-packed than others. Some provide protein combined with lots of fats. You should get into the habit of reading labels carefully and choosing wisely. Of course, how you cook your food makes a huge difference to its protein-calorie balance.

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Proteins High In Healthy Fats

Even though they aren’t as protein dense, or often as low in calories, nutritionally speaking, higher-fat proteins can be just as good for you as low-fat protein options. It all depends on your personal nutrition needs and dietary goals.

Because fat is more calorically dense – providing twice as many calories per gram as other macronutrients – you can get more calories in a smaller portion size. Which is why a little healthy fat, like plant based fat from nuts and seeds, can be a great addition to help add calories when trying to gain muscle.

But this also doesn’t mean eating high fat foods will make you fat! Some fatty foods can be satiating – keeping your appetite in check when trying to cut calories. Fat can also slow the absorption of protein and carbs. This may be beneficial if you are looking for long-lasting energy.

Additionally, fatty proteins from fish and plant based sources are associated with heart health benefits and support good nutrition overall .

Quality proteins that are higher in fat and lower in carbs include nuts, seeds, nut butters, fatty fish, full fat dairy, and some meat alternatives.

High fat proteins work especially great for keto dieters or those looking to gain muscle.

Here are eight options to try:

  • Mackerel
  • Whole Eggs
  • Peanuts
  • While many nuts and seeds may seem like they have a higher carbohydrate content at first glance, their net carbs are actually low when consider their high fiber content.

    Why Eat High Protein

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    Strong research evidence shows that eating more protein can help you lose weight, reduce your hunger, and keep your muscles strong without slowing your metabolism. 2

    Eating high protein at your first meal sets you up to experience less hunger for the rest of the day. Studies of 116 diets in humans show that people on average may eat almost three times more calories on a low-protein diet than on a very high-protein diet. 3 Called protein leverage, this means when the body gets enough protein, it naturally reduces its appetite for high-energy food. So by consuming high protein at the start of your day, in most cases, you will naturally consume less energy for the remainder of the day.4

    Diets with increased protein can prevent or help treat type 2 diabetes and metabolic syndrome, and possibly even reduce the risk of heart disease. 5Higher protein intake also helps prevent a condition called sarcopenia, which is a loss of muscle mass that can occur as you age. Plus, it can help keep your bones strong, reducing the risk of osteoporosis, which is a loss of bone mass.6

    Diet Doctor has lots of information and recipes to help you eat a high-protein diet. Check out our other high-protein guides:

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    Enjoy Creamy Soups And Sauces

    On other diets, you might have avoided creamy soups and sauces for their high fat and calorie content. But on keto, youre not going for any old wimpy broth! Foods made with full-fat dairy are actually desirable on this diet for their ability to amp up your fat intake, thereby keeping you in ketosis. So feel free to enjoy a lobster bisque, Alfredo sauce, or salmon chowder.

    Use Vegetables As A Vehicle For Fat

    A common mistake keto beginners make is neglecting vegetables by focusing too much on staying under a certain number of carbohydrates. Dont forget that vegetables are an important part to a healthy diet. Luckily, there are plenty of low-carb, high-fiber vegetables to enjoy on a ketogenic diet that will help keep your cells and microbiome happy.

    Pick a low-carb vegetable:

    • Leafy greens
    • Mushrooms

    Option 1: Choose an oil

    Use oils over salads, raw vegetables, or cooked vegetables.

    • Coconut oil
    • Pumpkin seed oil

    Option 2: Select a high-fat dressing

    Unfortunately, most store-bought dressings contain vegetable oils and added sugars or artificial sweeteners. If you prefer to purchase dressing, make sure to read the label. To make your own, try different variations and experiment with the following ingredients:

    Pick an oil base:

    Optional: Add one or more of the following fats:

    • Tahini
    • Full-fat dairy or dairy-free yogurt
    • Mayonnaise

    *Use blender for smooth and creamy texture

    Choose flavors and add-ins:

    • Fresh or dried dill weed
    • Chili powder
    • Raw or powdered ginger

    Option 3: Snack on high-fat dips

    There are a lot of options for store-bought dips that comply with a ketogenic diet. Guacamole, cream cheese, dairy-free cream cheese , tzatziki, and nut butters all work just make sure there are no added sugars! Mix in some oil to make the dips more ketogenic. Alternatively, you can get creative in the kitchen and blend your own.

    Choose a base:

    • Nut butter
    • Cream cheese

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    Whole Foods And The Brain

    The brain is a really hungry organ, and it uses 25% of the total energy you consume from your food. Everything it needs to function at its best isyou guessed ita whole, unprocessed food.

    In fact, the best diet recommended for brain health is the MIND Diet. In one study, it was shown that people who follow the MIND diet closely had a 53% reduced rate of developing Alzheimers.

    Some of the best whole foods for the brain are:

    • Oily fish
    • Whole grains

    Make Sweet Treats Better For You

    How To Get Enough Protein Without Eating Meat

    When you have a moment of healthy-eating weakness, are you more likely to give in to the temptation of a salty, buttery bowl of mashed potatoes or a hunky slice of chocolate pie? If its the latter, Berndt relates. If youre wondering how to get more protein and fiber into your favorite baked goods like banana bread, muffins, and breakfast cookies is to add pureed or mashed black or white beans or chickpeas. Try adding silken tofu to smoothies and puddings. No one will know your secret! Heres how to eat more healthy protein without even trying.

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    Cottage Cheese Peaches And Honey

    Cottage cheese is relatively low in calories and sugar, and very high in proteinenough that only 4 ounces of cottage cheese will provide around 20-25 percent of daily protein requirements! Pair it with a chopped peach and a touch honey for a sweet hint. Peaches have been found to ward off obesity and heart disease with its ample dose of beta carotene.

    Can Other Diets Also Be Whole Food Diets

    Heres where it gets confusingyes, other diets can also be whole food diets. Eating a whole food diet is a lifestyle choice, but many other diets can exist within a whole foods construct. So, diets like the MIND Diet and Mediterranean Diet are also whole food diets.

    For example, here are the foods involved in the MIND Diet:

    • Green, leafy vegetables five times a week
    • Five or more different colored fruits and vegetables every day.
    • Berries five times a week
    • Five or more servings of nuts a week
    • Olive oil five times a week
    • Whole grains five times a week
    • Oily fish twice a week or take an algae-based omega-3 supplement
    • Legumes and pulses five times a week
    • White meat/mix of plant-based proteins twice a week
    • No more than one glass of wine a day
    • One or two coffee or tea a day max
    • Two liters of water a day

    Thats pretty much a whole food diet, right? As long as any meat or plant-based proteins are as unprocessed as possible, then it can be a whole food diet.

    Other diets, like a vegan diet, for instance, could be whole food diets or not. It really depends if processed foods are included. Some food substitutes are really heavily processed, so its important to read labels really carefully. But its only some, not all.

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