Burn More Fat: 6 Ways to Add Protein to Your Diet
It has been said that abs are made in the kitchen and I couldn’t agree more. Exercise is essential for shaping our bodies, but it is nutrition that really determines what our body looks like particularly in our midsection. Adequate dietary protein is the key ingredient for stimulating the metabolism and is where you should place your focus if you’re looking to improve your body.
Eating enough protein is where many of us struggle. It is just too easy to grab a fat & carb meal (think pizza, crackers & cheese, peanut butter and jelly) and skip out on protein all together. But it is protein that is the key to turning us into fat burning machines and study after study shows us that increasing the amount of protein as a percentage of our diet is key to weight loss, weight maintenance, blood sugar regulation and overall health.
Weight training in combination with a high protein diet (33% of calories) is more effective for fat loss than just a high protein diet, or weight training with a diet lower in protein (19%). [http://www.precisionnutrition.com/high-protein-safe-for-kidneys]
Although protein requirements will vary from person to person, I find that my clients get the best results when they take in about 1g of protein per pound of body weight daily, accounting for ~30% of the daily calories (ex: 130lb women takes in 130g of protein daily). It is important to note that when taking in high quantities of protein it is important to get variety and eat real food as much as possible.
6 Ways to Add Protein to Your Diet
1. Lean Meats (ex: lean beef, chicken, turkey)
2. Fish (ex: salmon, tuna, cod)
3. Eggs (ex: whole or egg whites)
4. Low Fat Dairy (ex: skim milk, cottage cheese, greek yogurt, string cheese)
5. Vegetarian Sources (ex: tofu, tempeh, seitan)
6. Protein Supplements (milk based such as whey, casein, or non dairy such or hemp, brown rice, soy, or other plant based protein)
High Protein Meal Ideas
courtesy of www.weightandwellness.com
Protein Reference List
(courtesy of lowcarbdiets.about.com)
Beef
Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce
Chicken
Chicken breast, 3.5 oz – 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams
Fish
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can – 40 grams of protein
Pork
Pork chop, average – 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
Egg, large – 6 grams protein
Milk, 1 cup – 8 grams
Cottage cheese, ½ cup – 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup – 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
Peanut butter, 2 Tablespoons – 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams
Let’s create a better, healthier you!
Yeah, I know… the fitness world can be a confusing place, even when it comes to something as simple as understanding what to eat.
Let me help you make sense of it all with my FREE video series Healthy Eating 101. In it you’ll learn the what to eat, how much to eat, and strategies that make all of this simple & easy. As a special bonus you’ll also get my ebook 8 Daily Habits to a Healthier You so you can get started right away. Click here to get started!
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