When you're trying to lose weight, making low fat food choices among protein sources will save you the most calories. The FDA considers food servings with 10 g of protein --- of the 50 g total recommended daily value --- high in protein. Many animal-based foods provide this nutrition, which you need for vigorous exercise. High protein content, however, often carries high calories from fat. Substituting plant-based protein foods such as beans for meats and fish in some meals will reduce fat totals, while increasing your intake of dietary fiber. According to the National Institutes of Health, this food nutrient makes you feel full on small servings, discouraging you from overeating while dieting.
Bean Choices
Although 1-cup portions of beans have more calories than many 3-oz. servings of animal protein foods, beans and other legumes offer high fiber and low fat content in exchange. For variety, make choices among dry beans, lentils and split peas.
One cup of cooked black beans or lentils has between 15 g and 18 g of protein, and about 230 calories, while lima beans provide 10 g of protein in 175 calories. Pair legumes with brown rice or another whole grain for additional protein in your meals.
Dairy Choices
As you lose weight, choosing reduced-fat dairy products will keep your calcium levels and protein intake up, as the American Heart Association recommends. High-protein selections complement other healthy foods for weight loss such as fruits and veggies.
One cup of fat-free plain yogurt contains 13 g of protein in 127 calories. The same portion of 1-percent reduced-fat cottage cheese has 28 g of protein and 163 calories. As with legumes, you can reduce these calorie counts for a more restricted diet by eating smaller servings.
Fish Choices
Low fat fish options suitable for weight loss include tuna canned in water, with 22 g of protein and 99 calories, and pink salmon canned with its nutritious bones, for 17 g of protein in 118 calories. Among fresh or frozen fish, orange roughy provides a high 19 g of protein and a low 89 calories.
Meat Choices
Meat has higher saturated fat than fish, so make protein choices among beef, poultry and pork less often than other alternatives. Lamb's higher fat content makes it a poorer choice for a weight-loss diet.
Deli meats deliver high protein in small, lean servings. The USDA reports that two 1-oz. slices of extra-lean ham have 11 g of protein in only 61 calories. The same serving of roast turkey breast offers similar nutrition. Among entrees, 3 oz. of beef round roast or broiled boneless pork loin have as much as 24 g of protein in as little as 144 calories.
Member Comments