A low-fat, high-protein diet can be an effective way to lose or maintain weight. The "Journal of Nutrition" published a study in 2003 reporting that women who ate more protein and fewer carbs felt fuller and had a lower insulin impact after meals. However, that doesn't mean carbohydrates should be eliminated completely, as some high-protein diets recommend. Complex carbs provide fiber and other nutrients needed in a healthy diet. Further, some high-protein diets are high in saturated fat and cholesterol, which is unhealthy. Your daily diet should be well-rounded with lean proteins, low-fat dairy, fruits and vegetables and whole grains.
Breakfast
It is true that breakfast is the most important meal of the day. It stimulates the metabolism after a long night of fasting. An egg white omelet with vegetables is a high-protein option that will help you feel sated longer than a grain-based breakfast option, according to a study published by "Nutritional Research" in 2010. Smoothies are ideal for people who have little time in the morning. Use a base of skim or 1-percent milk, low-fat plain or vanilla yogurt, whey powder for extra protein and ice. Add your favorite flavorings such as fruit. Mocha fans can add a packet of sugar-free hot chocolate and 1 tsp. of instant coffee.
Lunch
Turkey is a low-fat, high-protein option for lunch. Make a turkey sandwich using whole-grain bread. Avoid mayonnaise, as it's high in fat and cholesterol. Choose mustard or another low-fat condiment. Add lettuce and tomato for additional vitamins and minerals. Include a glass of skim or 1-percent milk and a piece of fruit. If you're tired of the same old sandwich, make extra low-fat, high-protein food for dinner and eat the leftovers for lunch.
Dinner
Dietary experts report that fish is not only low in fat and high in protein, but is also a source of omega-3 fatty acids. Omega-3 fatty acids improve heart health, reduce the risk of arrhythmias, decrease triglyceride levels and lower blood pressure. The American Heart Association recommends eating fish such as salmon, mackerel, albacore tuna or sardines twice a week. Serve with steamed or roasted vegetables and whole-grain rice. Vegetarian options include meatless chili or tofu stir-fry.
Snacks and Desserts
Snacks ensure that you keep your metabolism running and help avoid fatigue from an insulin drop. Low-fat cheese and yogurt are two good protein-rich, low-fat snacks. Eat them with a piece of fruit or some vegetables to get extra fiber that will help you feel full. Smoothies are a healthy dessert option. Pudding made from skim or 1-percent milk satisfies the sweet tooth and provides protein.
References
- "Journal of Nutrition"; A Reduced Ratio of Dietary Carbohydrate...; Donald K. Layman, et al.; Feb. 2003
- American Heart Association: High-Protein Diets
- "Nutrition Research"; Consuming Eggs for Breakast Influences Plasma Glucose and Ghrelin...; J. Ratliff, et al.; Feb. 2010
- American Heart Association: Fish and Omega-3 Fatty Acids
- Women Fitness: Top 10 Protein Options in a Vegetarian Diet
- MayoClinic.com: Snacks: How They Fit Into Your Weight Loss Plan; May 2010
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