A low fat, high-protein diet can enable you to slim down, reported a study conducted by researchers at the University of Washington School of Medicine and printed in 2005. In the study, subjects who got about 30 percent of their daily calories from protein, 50 percent from carbs and 20 percent from fat lost a mean of 11 pounds in 12 weeks. Other low fat, high-protein studies, including one printed in “The Journal of Nutrition” in 2004, show similar effects. Your physician, a nutritionist or dietitian can allow you to design a balanced diet menu.
Get A Lot of Protein at Breakfast
Breakfast on an average low fat, high-protein diet providing 1,700 calories daily could consist of 8 oz of milk, 1/2 cup of fresh chopped fruit, and a ham and cheese egg beat prepared from 1 cup of egg substitute and 1 oz each of ham and cheese. Another alternative may be a smoothie of 1 cup of fresh fruit, 1 cup of milk and 1/3 cup of silken tofu paired with toast. Select nonfat milk and reduced-fat cheese. Should you use whole eggs rather than egg substitute, remove a number of the yolks and restrict yourself to four whole eggs weekly. Ham may be full of sodium, so try to find a low-sodium brand or replace lean ground turkey or tofu.
Pick Your Carbs Attentively at Lunch
A sandwich prepared with 3 oz of turkey breast, 1 oz of cheese as well as a piece of bread paired with 1 1/2 cups of bean and pasta soup and 2 cups of assorted salad greens topped with a lowfat dressing could serve as lunch. Or have 1 cup of flavored white beans tossed with 1 cup of cooked pasta, 1 cup of chopped sauteed vegetables as well as a piece of whole fruit. Avoid white bread — and all other products produced from processed grains, for example routine pasta — in favor of whole grains like whole-wheat bread, brown rice and whole grain noodles. Legumes are low in fat and cholesterol-free, and they double as a source of both protein and complex carbs.
Go for Lots of Lean Protein at Dinner
For dinner, try 5 oz of lean steak, a little baked potato, 1/2 cup of cooked mixed vegetables and about 1 cup of salad made with uncooked red and green cabbage, a diced fresh apple and 1/2 oz of raisins tossed with your choice of vinegar. In the event you do not eat meat, have 5 oz of broiled salmon or tofu with 2/3 cup of brown rice, 1 cup of stir fried vegetables and 1 cup of fruit. The Harvard School of Public Health advises sticking to skinless poultry, seafood and plant-based protein sources as much as really possible. When you do eat meat, search for lean cuts that have fewer than 95 milligrams of cholesterol,10 grams of total fat and 4.5 grams or less of saturated fat.
Make Your Day-To-Day Bites Count
Jump sugary, high fat and sodium-packed snack foods like chips, crackers, biscuits or packaged popcorn in favor of lean protein when you are in need of a bite. The National Heart, Lung, and Blood Institute advocates noshing on 1 cup of nonfat milk and three rectangular graham cracker pieces in the event you are on a 2,000-calorie diet low in fat and high in protein. Apple or celery pieces spread with nut butter; reduced-fat cheese blocks; plain yogurt; vegetable sticks with hummus; or dry-roasted, unsalted seeds or nuts are also great options.