Using high protein foods is a great way to supplement your normal diet, both for the added satisfaction that comes from eating protein and the boost to your ability to rebuild and develop lean muscle mass. The problem with high protein foods is that some contain high carbohydrate values, while others are loaded with fat. To avoid ruining a low-carb diet or eating too much fat, it is important to know the nutritional value of your food before adding it to your diet.
Beef is an affordable way to boost your protein intake. Depending on the cut and style of meat you purchase, you can get anywhere from 15 to 25g of protein and 8 to 25g of fat per 85g (3oz) serving, with round cut having the highest protein values and ribs having the highest fat content. Meat contains a variety of natural fats, although the vast percentage is saturated. There are zero carbohydrates in beef, although adding other ingredients during preparation may increase this value.
Tuna is the perfect food for a high protein diet. This fish doesn't contain toxic levels of mercury and has much lower levels of cholesterol than other varieties of seafood. The nutrient composition of tuna includes 25g of protein, 5g of fat and about 1g of carbs per 85g serving. The fat is saturated, poly- and mono-unsaturated and omega-3 fatty acids, all of which promote healthy cardiovascular and cognitive function when consumed in moderation, say Michael and Mary Eades, authors of "The Protein Power Lifeplan".
Cottage cheese is an excellent source of protein, natural fats, low glycemic carbohydrates and calcium. In a 1-cup serving of cottage cheese there is approximately 25g of protein, 8g fat and 16g carbs. The majority of the fat content is saturated, and there is no fibre.
Kidney beans are calorie-dense foods with high protein, carbohydrate and fibre content. Best of all, they contain little to no fat, making them the ideal protein supplement for low-fat diets. One cup of kidney beans contains roughly 14g of protein, no fat and 38g of carbs. Kidney beans also come with a whopping 11g of fibre per serving, nearly half the recommended daily value.
Eggs are possibly the easiest way to add protein to your diet due to the wide variety of ways to prepare or combine them with other foods. Eggs contain a significant amount of fat, and while the majority of this fat is poly- and mono-unsaturated healthy fats, it is still a good idea to remove the yolk when eating more than a few eggs each day. An average size egg contains 6g protein, 5g fat and 1g of carbs.
- Centers for Disease Control and Prevention: Nutrition for everyone
- Harvard School of Public Health: The nurtition source: Protein
- Ohio State University Medical Center: High calorie, high protein diet
- The Protein Power Lifeplan; Michael and Mary Eades