Protein is an essential nutrient needed for the growth and repair of tissues in the body. It also satiates the appetite, reducing cravings and overeating. Vegetables are low-calorie, have no added sugars and little to no fat; they fill you up without weighing you down. A diet of only lean protein and vegetables is a type of fad diet as it restricts food groups, may be difficult to adhere to and is potentially lacking in essential nutrients. You can achieve weight loss with a well-balanced diet that includes lean protein and vegetables, as well as fruit, whole grains, dairy and healthy fats.
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Get Lean With Your Meat
Lean protein foods have approximately 55 calories and 2 to 3 fat grams per serving, according to the National Heart, Lung and Blood Institute. One-ounce servings of suitable lean proteins include: lean beef, such as tenderloin, flank steak or London broil; turkey or chicken with the skin removed; veal; salmon; sardines; or cheeses with less than 3 grams of fat.
High-Volume, Low-Cal Vegetables
Make vegetables the foundation of each of your meals for a rich supply of essential vitamins and minerals. For example, enjoy a spinach omelet for breakfast; a salad with cucumbers, radishes, peppers and greens with a protein for lunch; and a roasted sweet potato with dinner.
- Nancy Clark's Sports Nutrition Guidebook; Nancy Clark, MS, RD
- NIH: National Heart, Lung and Blood Institute: Food Exchange Lists
- NIH: National Heart, Lung, and Blood Institute: Healthy Eating Plan
- FamilyDoctor.org: Nutrition for Weight Loss: What You Need To Know About Fad Diets