Protein diets have higher protein levels than traditional diets. They are usually low-carbohydrate diets, as well. According to the Diet Spotlight website, protein diets started with the Atkins diet in the 1970s and have gained popularity since then. Protein diets help dieters to preserve muscle tissue while losing fat. High-quality, lean protein is the centerpiece of a protein diet. Protein can come from animal and vegetable sources. Lean proteins have less saturated fat and help create healthy blood lipid profiles.
Fish and Seafood
Fish is a lean, healthy protein that is a good source of Omega-3 fats, according to the Washington State Department of Health. Omega-3 fats have been shown to decrease heart disease and inflammation, prevent arthritis and heart arrhythmia, a contribute to a healthy brain. All fish contain Omega-3 fats, but fatty fish like salmon and mackerel are richer in Omega-3s. Fish and seafood are low in calories and contain all of the amino acids necessary to comprise a complete protein.
Poultry and Eggs
Poultry and eggs are complete sources of protein that contain a full profile of amino acids. Skinless chicken breast is a lean protein, and it contains vitamin B6, niacin, phosphorus and selenium, according to the Self Nutrition Facts database. Skinless turkey breast is another lean protein.It is a source of riboflavin, phosphorus and selenium. Eggs are an inexpensive source of quality protein; however, the yolks are high in cholesterol and fat. Most of an egg's protein is in its white, so you can use egg whites by themselves and still have quality protein.
Meat
Meat sources of protein include beef, pork, lamb, veal and game meats like elk and venison. While meat provides quality protein, it tends to be relatively high in fat and cholesterol. According to the Mayo Clinic website, you can select meats that are leaner to minimize fat and cholesterol. Look for lean cuts like tenderloin, and choose cuts labeled "choice" or "prime" because these cuts have less fat marbling. Before cooking meat, trim away visible fat, and opt for cooking methods that allow fat to drip away from the meat as it cooks.
Vegetable Protein
Vegetable proteins are an alternative to animal proteins. They are naturally cholesterol-free and low in calories. There are only a few vegetable proteins that are complete proteins. In the case of incomplete proteins, you need to combine vegetable and grain sources complete the amino acid profile making up a total protein, according to the Veggie Table website. Soy products like tofu and tempeh are complete proteins that may reduce the risk of coronary heart disease.
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