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.
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.
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.
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.
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.
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.
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…