8 Low-Fat, High-Protein Foods that are Effective for Diet
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| Illustration of the 8 Low-Fat, High-Protein Foods that are Effective for Diet |
8 Low-Fat, High-Protein Foods that are Effective for Diet. Foods high in protein and low fat are suitable as a diet menu for weight loss. These food options can also give the body extra energy to exercise without sacrificing weight.
When you are on a diet, you need to eat high-protein foods to suppress the production of hormones that make you feel hungry. In addition, this food can also increase the body's metabolism, which can trigger the burning of more fat, so that the weight becomes more ideal.
However, when eating high-protein foods, you also need to consider the fat content. This is because the intake of excess fat, especially saturated fat, can increase bad cholesterol (LDL) levels in the body. Therefore, choose foods that are high in protein and low in fat so that the diet program is successful and you avoid disease.
High-fat and low-protein food options
Different options for high-protein and low-fat products tend to be affordable and easy to find in the market. Here are some of them:
1. Chicken breast
Compared to other parts of chicken, chicken breasts contain more protein while being relatively low in fat. The protein content of 100 grams of cooked chicken breast can reach 27 grams with about 3 grams of fat.
Not only that, chicken breast also contains a lot of vitamin B3, vitamin B6, selenium, and phosphorus, which are good for body health.
However, avoid processing chicken breasts using vegetable oil or butter. It is best to prepare it by boiling, steaming, or grilling to keep the chicken breasts low in fat.
2. Egg whites
Egg whites are known as a high-protein food. 100 grams of egg whites contain about 11 grams of protein and 0.27 grams of fat. Therefore, if you want to eat lean eggs, you can only eat egg whites.
Egg whites are also supplemented with other nutrients that are equally important for the health of the body, such as potassium, phosphorus, potassium, magnesium.
3. Lean beef
Lean beef, such as sirloin parts, can be a good option for weight loss. 100 grams of lean beef has 20 grams of protein and 6 grams of fat. In addition, beef also contains iron, zinc, and B vitamins, which play an important role in preventing anemia.
Like chicken breast, beef is best processed by boiling, grilling, or steaming to retain fat.
4. Fish
Some types of fish, such as sardines, catfish, and anchovies, are also classified as high-protein and low-fat foods. The reason is, 100 grams of sardines contain about 20 grams of protein and 1.8 grams of fat.
Fish is also high in omega-3s, which are beneficial for heart and brain health, as well as boosting the immune system.
5. Low-fat dairy products
Low-fat dairy products such as yogurt or cheese are not only high in protein, but also high in calcium and vitamin D, which are good for bone health. One glass of low-fat milk typically contains 8 grams of protein and 2 grams of fat.
For maximum results, choose high-protein, low-fat foods labeled "Low Fat".
6. Nuts
Various nuts, such as green beans and lentils, are also part of a high-protein, low-fat diet that is good for weight loss. For example, 100 grams of cooked green beans contain 9 grams of protein and 0.5 grams of fat.
These nuts are also supplemented with other nutrients such as fiber, B vitamins, magnesium, and iron, which are beneficial for the health of the body.
7. Fruits
Certain types of fruits, such as guava, coconut, and avocado, can also be used as high-protein, low-fat foods. For example, in 165 grams or 1 full cup of guava, you can already get as much as 4 grams of protein and about 1.5 grams of fat.
In addition, guava also contains vitamin A, vitamin C, fiber, calcium, zinc, potassium, and magnesium.
8. Mushrooms
Another high-protein, low-fat food that is effective for the diet is mushrooms. 100 grams of mushrooms contain 3 grams of protein and 0.34 grams of fat. Not only that, mushrooms also contain various other nutrients, such as phosphorus, potassium, magnesium, potassium, and antioxidants, which can protect the body from various diseases.
After learning about the different options for high-protein, low-fat foods, you can include them in your daily diet.
In addition to eating healthy, you are also advised to exercise regularly for at least 150 minutes a week, consume at least 8 glasses of water a day, follow a regular diet, and avoid sugary foods or drinks.
If you are still unsure about determining the type of food or portion of high-protein, low-fat foods for the right diet, consult your doctor. Advice can be obtained online. Later, your doctor will help identify high-protein, low-fat foods for your diet, and other types of foods that suit your body's condition.
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