High Protein Diet

A High Protein Diet can be very beneficial.  Protein is made of 22 amino acids, these are absorbed by the body which help build and repair tissues, and they help to produce enzymes and hormones.  Protein is stored in the muscles and organs.

Protein helps the blood transport oxygen through the body.  It is recommended we eat 80 – 115g of protein daily. Eating protein helps to control hunger and reduces the rapid rise and fall of insulin and blood sugars. While eating protein the metabolic rate is doubled compared to when eating carbohydrates, therefore when we consume a diet of high protein we should experience a higher rate of calorie burning and fat loss.   A High Protein Diet is important for anybody who is exercising, protein is necessary to build muscle. If you pursue a low calorie diet and do not get enough protein you lose muscle.

A Low Calorie Diet combined with plenty of protein is the best way to lose fat and build muscle.   A diet consisting of fresh fruits, vegetables, meat, fish, tofu, milk, soy milk, peanuts, flax seeds and pumpkin seeds is a way of improving your general wellbeing.  The following is a list of food and their protein values.

Steak, 6oz -42 grams
Most cuts of beef – 7 grams of protein per ounce
Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams
Most fish fillets 6oz about 44g 
Tuna, 6 oz can - 40 grams of protein
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Bacon, 1 slice – 3 grams
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Tofu, ½ cup 20 grams protein
Soy milk, 1 cup - 6 -10 grams
Most beans about 7-10 grams protein per half cup
Soy beans, ½ cup cooked – 14 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams

As you can see it is not difficult to eat a High Protein Diet as well as a Low Fat Diet as there is an abundance of foods to eat in this category.