Protein builds muscle. Protein is the fuel of the body. Protein is a super food. Then why does it get a bad rap at times? Some people run from protein thinking they have to eat hamburgers all day to ingest this super food. Yes, many protein packed foods are full of saturated fat, but it doesn’t have to hold you back from eating it. The trick is to choose lean protein which will keep you energized and help you actually lose weight.
Breakfast can be packed with protein to get you through those first hours of the day. Eggs have seven grams of protein in one egg! You don’t have to use the dreaded yolks filled with cholesterol, but it won’t kill you. Saturated fat raises cholesterol which eggs only have two grams of this type of fat so it is not a usual worry. Throwing cheese and sausage in with your eggs could lead you a bit astray, but all is okay in moderation.
The age old feast of fish is filled with omega-3 fatty acids and protein. Fish can be grilled, fried, frozen, packaged… it doesn’t really matter because it’s all fish! Fried might not be the best choice though. Sushi is even part of the fish family when it comes to protein. Sushi not only has protein, but also packs fiber.
Meat is where some people run from protein. Eating red meat can be bad as it can increase your risk of colon cancer and heart disease. This is why it is best to stick to lean beef. Ground sirloin only has 196 calories in a three ounce serving. It is recommended to eat two servings of red meat per week to maintain health. Pork loin is a great way to go as well. 16 grams of protein can be packed into a pork chop!
Grilled chicken is an easy type of protein that can be put in many recipes. Peeling the poultry is the key to eliminating any saturated fat in chicken. Marinating chicken is a great way to cook if you don’t marinate it in a high fat or high sugar sauce. You can throw it in a sandwich for a quick low fat lunch as well.
Beans are packed with the highest protein content of any vegetable. They are also filled with fiber which keeps you full as well. Beans can be put in soup, eaten solo or mixed with rice. There are also many kinds to choose from which keeps the dullness of the diet away!
When trying to stick to eating protein and not ingesting saturated fats it is best to stay away from butter, cheese and whole milk. The American Heart Association suggests to sticking to around 15 grams of saturated fat a day. So eat the protein to be a superhero, but be careful not to indulge in the wrong types of you will just be a superfatty.