How To Increase Protein Intake Without Fat
Proteins builds blocks of the body, and it is a most important macro nutrient for maintaining and repairing tissues, cells and organs as compare to carbs & fat. Despite being present in the foods we eat every day, many of us still fall short of consuming the required amount. By understanding which food has protein with less fat, one can increase protein without being concerned about excess fat.
Body breaks protein into 20 amino acids necessary for growth and energy. Most animal sources of protein whether it comes from eggs, meat, poultry, fish, or dairy, contain all the amino acids the body needs. Plant based protein lacks one or more of the essential amino acids. By saying that it doesn’t mean that consumption of animal protein is a must. Increase protein by including a variety of plant-based sources, as it supplies the body with essential amino acids
High quality vs low-quality protein
Finding out quality of protein before consumption is very crucial. For example, both red meat and full-fat dairy products are rich in protein but contain saturated fat, which is harmful to the body
Tips to increase protein intake while keeping the fat consumption low
- Chicken, turkey breast, shellfish and fish are excellent sources of protein. Removing the skin from these sources lowers the fat content considerably.
- Pulses, beans, dals and lentils are low-fat sources of protein and do not provide all the amino acids, or protein components, which the body requires. One can pair pulses with grains/cereals to fill body with the required amino acids.
- Eat seafood thrice a week as it is high in protein and low in saturated fat.
- Low-fat milk, cheese and yogurt are good sources of protein and low in saturated fat.
- Skip processed cheese & beware of added sugar in low fat yogurt and flavored milk.
- Replace pizza with grilled chicken breast with side beans.
- Snack on nuts and seeds instead of chips. Always have unsalted nuts and seeds to reduce your sodium intake.
- Tofu can help you meet your protein goals. It doesn’t contain much fat.
- Soy is an excellent alternative to red meat, high in protein and low in fat.
- Vegetables such as spinach, mushrooms & peas increases the protein content . They are also rich in fibre.
- Avoid cakes, pastries, cookies, chips and pizza, and replace them with fish, beans, nuts, seeds, peas, low fat dairy, tofu products & white meat.
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