Calorie

26 High-Protein Low-Fat Foods to Help You Lose Extra Pounds

Most of you may have dreamed of building a perfect body with ‘six-pack abs’ or a ‘thigh gap’. Yes, that’s my dream too.

No matter why you’re trying to get in shape, perhaps you want to become physically stronger, or you want to look better and healthier, there may be times in which it feels like exercising is useless.

An effective plan to lose weight always includes a proper diet. Here’s the simple logic: when your energy intake is greater than your energy output, you gain weight; when your energy output is greater than your energy intake, you lose weight. So without a proper diet, exercise will seem to be useless.

Why High-Protein Low-Fat Foods Are Crucial to Weight Loss

Instead of consuming fat, protein is a better option to reduce the energy intake. Protein plays a major role in building and repairing muscle. It also facilitates the fat-burning metabolism in your body and reduces your appetite so that you eat less. Science reveals another surprising fact about protein: protein itself can make you lose weight even without conscious calories restriction.1 Wow! That’s good news. This means maybe you can lose weight by adjusting you eating habit!

Here we have an extensive list of high-protein low-fat foods for you to work on your weight-loss plan. There are some foods that you may be overlooking!

Fruit and Vegetables

Protein Power: 5 g per 1 cup serving

Spinach does not only contain protein but also vitamins A and C, antioxidants and heart-health folate (folic acid). It is also a good source of manganese, magnesium, and iron.

Steam your spinach instead of eating it raw. This helps retain vitamins and makes it easier for your body to absorb the calcium content. You may also add spinach to soups, or simply steam it and top with pepper, garlic, olive oil and a squeeze of lemon.

2. Sun-dried Tomatoes

Protein Power: 6 g per 1 cup serving

Tomatoes are rich in lycopene, which can reduce your risk of bladder, lung, prostate, skin, and stomach cancer, as well as decrease the risk of coronary artery disease. Compared with fresh ones, sun-dried tomatoes contain 20% more lycopene per serving.

They are available dry or packed in oil. Sun-dried tomatoes packed in oil are softer and easier to blend into receipes. You may use them in salads, sandwiches, sauces, or use them as a pizza topping.

3. Guava

Protein Power: 4.2 g per 1 cup serving

This tropical fruit is an excellent source of vitamin C. It is also extraordinarily rich in lycopene and antioxidants that are beneficial for your skin. Without compromising your intake of proteins, vitamins and fiber, guava helps you lose weight by regulating your metabolism.

Eat it raw. Guava, especially raw guava, has far less sugar compared to other fruits like apples, oranges, and grapes.

4. Artichokes

Protein Power: 4.2 g per 1 medium vegetable

Artichokes are rich in fiber and protein, which are the two important elements for making your stomach full so that the hormone which increases your appetite is suppressed. If you want to lose weight, artichokes should be definitely on your list.

Boil and eat the whole artichoke as a self-contained salad. You may also add some goat cheese and sun-dried tomatoes to make it taste better.

5. Peas

Protein Power: 8 g per 1 cup serving

A cup of green peas contains 8 times the protein of a cup of spinach. Peas are a very good source of vitamins, manganese, and fiber. The high-level of fiber helps you to stay away from cravings for junk food.

You may add some green peas to an omelet to boost eggs’ satiating power. If you are looking for the frozen green peas, make sure there’s no giant pea ice cube in the bag. A giant pea ice cube means the peas have been thawed previously and then refrozen, which may degrade their quality.

Red Meat

6. Grass-fed Beef

Protein Power: 26 g per 4 oz serving

Everyone knows that red meat like beef contains a rich amount of protein. But grass-fed beef does more good to you than conventional grain-fed beef. Grass-fed beef is naturally leaner and has fewer calories and fat. The omega-3 fatty acids in it also reduces the risk of heart disease.

Grass-fed beef is more expensive than the grain-fed one. But its nutritional benefits are way greater.

7. Ostrich

Protein Power: 29 g per 4 oz serving

Another kind of red meat you may want to try is ostrich meat. It has less fat than turkey or chicken but has the rich taste of beef. The choline in ostrich meat is also one of the essential nutrients for fat loss.

Ostrich meat is easy to prepare and rich in taste. Ideally, a steak or fillet should be served medium rare. It will become dry if it is fully cooked.

8. Pork

Protein Power: 24 g per 4 oz serving

Pork is another typical red meat that is rich in protein. Among all the parts of pork, you should choose to have pork tenderloin, which is believed to be the healthiest choice. It has slightly less fat than a skinless chicken breast. Science also proves that fresh lean pork helps with the reduction of your waist size, BMI, and belly fat! 2

Soak your pork in brine to have more tender meat by helping to break down muscle tissue. Cover and chill for 30 minutes to 2 hours…

Put Down Your Sugary Fizzy Drinks And Get Seltzer Water Instead!

Seltzer Water. You either love it or you hate it. But is it actually good for you? After all, it is water. It just happens to be fizzy. This is the result of carbonation, or the process of pressurizing carbon dioxide gas. It turns out, Seltzer Water does have its pros, but it also has cons; some fizzy water contains carbonic acid (this is what creates the bubbles) that has been rumored to eat away your tooth enamel. But do not misunderstand: if you are choosing between Seltzer and Soda, that acidic water is still going to be a better choice.

How much do Americans spend on soft drinks?

While we all know how expensive our coffee habits can be, it is just as important to monitor what we spend on other things, such as soft drinks. The average American household spends about $850 a year for soft drinks. This adds up to an unbelievable $65 billion on soft drinks alone! Now remember that, on average, a can of soda (12 oz) contains about 39 grams of sugar. Spending billions and billions on soft drinks equates to spending billions and billions on our own poor health and deteriorating teeth.

Why Seltzer is a better choice than Soda?

First, let’s start with sugar. While 12 fluid ounces of soda has nearly 40 grams of sugar, the same amount of Seltzer has 0. There are also zero calories, while soda cannot say the same. It’s also a more economical option. With Americans spending almost $900 a year on soda, Seltzer can help save some of that money for more important things. In fact, Seltzer was first introduced specifically as a cheap alternative to mineral water (more on this later) and is still chosen for its price tag, time after time.

Even if you love regular, non bubbly water, you may find yourself craving the little bubbles found in soft drinks and carbonated water. Some people crave carbonated drinks and immediately grab one without questioning where that craving came from. It turns out, when our bodies want food and our blood sugar is low, our brain signals to us that we want something carbonated because we know it has lots of sugar. However, we would be better off eating something with natural sugar and some fiber , like an orange or even an apple, because it would gradually increase our blood sugar rather than a dangerous spike, and it would fill us up more successfully than all those empty calories. Regardless, if you just can’t shake the craving for a fizzy drink, a clear, bubbly, zero calorie Seltzer would be a better choice than a dark, unhealthy, syrupy soda.

When it comes to the label, Seltzer Water looks exactly like regular bottled water, showing zeros across the board. But if you’re looking for a fizzy water with vitamins, you want to find mineral water.

Sparkling Mineral Water also comes from a natural spring, so it automatically contains various minerals like salts. The bubbles are naturally occurring (unless the specific bottler adds more, such as San Pellegrino). While Seltzer Water can be added to alcohol, think Vodka Soda, Mineral Water would be enjoyed on its own.

Additionally, Mineral Water will give you a little more nutritional bang for your buck . A 6.5 oz of Sparkling Mineral Water has 0 calories and sugars, but contains 2mg of sodium and 26.9 mg of calcium 1.

Why Seltzer Water can be considered as healthy?

While regular water…

Just viewing super-size meals can promote overeating

food huge
food huge

A girl sits down to a plate loaded with pizza. A boy gets a few baby carrots. Immediately, both kids’ brains start taking stock what’s in front of them. Consciously, the kids might be thinking “Yum” or “Yuck.” But their brains are also processing how much food is there — a feast, or just a nibble. And they’re cataloguing whether it contains a lot of calories per bite or just a little. Different parts of the brain are responsible for handling these two questions, a new study finds. The answers they come up with could limit the diner’s self-control.

Studies show that the more food there is on a plate, the more someone is likely to eat. Nutritionists call that the “portion size effect.” It doesn’t matter what kind of food it is. It also doesn’t matter whether the diner is young or old, male or female, alone or in a group. The bigger the portion, the bigger the appetite.

Laural English is a nutritionist at Pennsylvania State University in University Park. She knows that many eating habits that kids pick up in early childhood will still be there when they are adults. So she and her colleagues wanted to find out what happens in the brain when a child sees a large portion of food. Knowing what drives kids’ eating habits might help families create healthier lifelong habits.

Calories are a measurement of the amount of energy contained in food. English and her team also wondered if it matters whether a large serving is packed with calories (such as pizza), or less energy dense (such as carrots).

“When you’re sitting down to eat a meal, you don’t appreciate all the different impacts or cues in front of you,” notes Kathleen Keller, who helped run the study. “Size, smell, taste, the way food is presented — all have an impact on what the brain perceives and also what you eat,” she says. The new study is the first to look separately at how the brain reacts to portion size and the calories in it, she says.

What happens when the brain perceives a meal?

The research team recruited 36 children to take part. All were aged 7 to 10. Half were boys, half were girls. Nearly all had a healthy weight. To make sure that all of them were hungry, the researchers asked the kids not to eat for two hours before the study began. When kids arrived, the researchers had them climb into a magnetic resonance imaging (MRI) machine. It looks like a giant donut standing on its side, with a bed sticking out of the center. It uses magnets and radio waves to map the flow of blood in someone’s body.

MRI images
While in a brain scanner, children viewed images large and small portions of both high-calorie and low-calorie foods.

Each child had to lay down on the bed with his or her head inside the donut. Staying very still was important. Moving one’s head more than the thickness of a dime would ruin the scan, notes Keller. To help avoid that,…

Want to Burn a Few Calories? Hop in the Bath

Taking a nice, hot bath might be good for more than just your mental state. The passive heating from taking a bath—meaning not generated through exercise—can burn some calories, too.

In a study published in the journal Temperature, Loughborough University researchers found that hot baths can lower blood sugar, burn calories, and have an anti-inflammatory effect similar to what’s seen after exercise, as study co-author Steve Faulkner writes in The Conversation (as spotted by Town&Country).

The researchers had 14 men take a hot bath (104°F) for an hour, or do one hour of cycling, raising their core body temperatures around 1.8°F in both conditions. They measured how many calories the men burned during that hour and measured their blood sugar over the next 24 hours.

While cycling did burn more calories, as you might expect, bathing did have significant benefits. That hour-long soak burned about 140 calories—similar to what you’d see…