Diet Smart High Protein Foods for Summer Weight Loss

Why is including high protein foods a smart diet move? Research shows meal plans focused on protein dense food helps people:

• Lose fat
• Lower cholesterol levels
• Stabilize blood sugar levels
• Satisfy appetite
• Curb cravings

Donald K. Layman, professor of nutrition at the University of Illinois, did a study in 2003 demonstrating that including high quality protein in weight loss meals helped the participants lose weight. Why? According to Layman, protein contains an amino acid, leucine, which the body does not produce. According to Barlow, author of the article, leucine is found in beef, dairy, poultry, seafood, and eggs. (Barlow)

Top Nine Animal Based Protein Sources

The top nine animal based protein sources are diet smart protein choices. Portion size is important, so measure or weigh servings to help with weight loss efforts.

Ranked by Approximate Protein Grams per Serving

Venison, yellow fin tuna, and roasted chicken breast have 34 grams of protein per serving. Roasted turkey breast has 33 grams, lean broiled tenderloin has 32 grams, and halibut, lamb, and snapper have 30 grams. Chinook salmon has 29 grams. (Mateljan)

For safety's sake, fish should be wild caught or farmed in a sustainably healthy environment. A convenient pocket guide to healthy seafood choices can be downloaded from:

Seafood Selector

Healthy Tips

Beef should be grass-fed for smart diet protein. In an article in the November-December 2005 issue of Mother Earth News, Jo Robinson, author of Pasture Perfect, said: "grass-fed beef is up to three times leaner than grain-fed beef and can have up to 15 times fewer calories than meat from a grain-fed cow".

(Organic Consumers)

Top Ten Plant Based Protein Sources

Ranked by protein grams per serving, the top plant based protein sources are primarily from legumes. Legumes, or beans, are low in fat, have no cholesterol, and are healthy meat substitutes. They are also inexpensive, easy to cook, and can be used in many recipes like: casseroles, hot and cold salads, and dips. (Mateljan)

• Soybeans 29
• Temph 21
• Tofu 18
• Lentils 18
• Split Peas 16
• Kidney Beans 15
• Lima Beans 15
• Black Beans 15
• Baked Beans 14
• Soya Milk 10

Smart diet choices are foods with high protein, low or good fat choices, and excellent taste. Learn to include these foods into meal plans and watch the fat and pounds come off safely. Maintaining a healthy weight helps you feel better, perform better, and live longer.

Sources:

Barlow, Jim. Aces.Uiuc.Edu. 6 Feb 2003. 13 May 2009 .

Mateljan, George. World's Healthiest Foods. 2001. 13 May 2009 .

Organic Consumers. November-December 2005. 13 May 2009 .