When you think of protein, you may first think of red meat. Meats, dairy, nuts and grains contain the protein that your body uses for "growth, maintenance and repair," according to the University of Arizona. If you are trying to eat a high protein diet, focus on eating a variety of foods that help you meet your daily protein requirements.
How Much Protein?
According to "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients)" the recommended protein intake for adults is .8g per kilogram of body weight, or about .4g per pound for a standard diet. To eat a high-protein diet, eat 30 to 40 percent of your calories from protein. If you eat a 2,000 calorie diet, multiply .30 by 2,000. You can eat 600 calories from protein. Divide 600 calories by the 4 calories per gram of protein to get 150g. Adjust the calculations based on your personal goals.
Eat Animal Proteins
Animal proteins contain all of the amino acids that your body needs, according to the Centers for Disease Control and Prevention. Animal proteins are sometimes referred to as complete proteins. Choose lean cuts of meat to increase your intake of protein without adding unnecessary saturated fat. Three ounces of meat contain about 21g of protein. Spread your protein consumption out between breakfast, lunch and dinner. Eat two slices of bacon with a two egg white omelet for breakfast, grilled chicken breast with mozzarella cheese for lunch and a lean cut of red meat for dinner with vegetables and cheese for dinner. Drink skim milk and include fish in your diet several times a week.
Eat Plant Sources
Although plant proteins are not complete proteins, you can include them in your high-protein diet. The Harvard School of Public Health says that beans, legumes, nuts and whole-grain breads are sources of protein. The benefit of including some plant proteins in your diet is to avoid eating too much saturated fat from high-fat cheeses, milk and red meats. Have a five-bean soup for lunch and a handful of nuts for snack. When you eat bread, select varieties made with whole grains.
Protein Powders
Protein powders are generally made from whey protein. Add the protein powder to milk or buy purchased protein drinks. A 2008 study published in the journal Nutrition and Metabolism found that the participants who added protein supplements to their diet saw a significant decrease in body fat and retained lean muscle mass. If you are trying to lose weight with your high-protein diet, check with your doctor before using protein powders as a substitute for dietary protein.
References
- National Academies Press: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients)
- Wichita State University: What is a Gram?
- Centers for Disease Control and Prevention: Protein
- Harvard School of Public Health: Protein
- Nutrition & Metabolism: A Whey-Protein Supplement Increases Fat Loss and Spares Lean Muscle in Obese Subjects: A Randomized Human Clinical Study
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