High Protein Diet

A high protein diet is often recommended by bodybuilders and nutritionists to help efforts to build muscle and lose fat. It should not be confused with low-carb diets such as the Atkins Diet, which are not calorie-controlled and which often contain large amounts of fat.

While adequate protein is required for building skeletal muscle and other tissues, there is ongoing debate regarding the use and necessity of high protein diets in weight training and bodybuilding. Various sources advise people to consume anywhere from 0.6 to 1.5g of protein per pound of bodyweight per day

This filling diet will definitely appeal to meat lovers, but maybe not so much to vegetarians who may struggle to find enough variety of foods they can eat.

What is it?

Our bodies need protein to help our cells grow and repair themselves. Protein also helps us fight infection and keeps our hair and nails strong. Protein is found naturally in all animal products like meat, fish, dairy products and eggs.

In general, high protein diets are similar to low-carb diets. You reduce the amounts of carbohydrates like bread and pasta you're eating and increase how much meat, fish, eggs and dairy products you eat instead. Protein makes up 10-15 per cent of most people's diets. A high protein diet is on where you get about 30 to 40 per cent of your daily calories from protein.

How does it work?

Protein is very filling so you're likely to feel full quickly, and hopefully consume fewer calories in the long run. Protein takes a lot of energy to digest so a high-protein diet supposedly boosts metabolism. Protein provides long-lasting energy without making your blood sugar surge or slump.

High protien foods

Beef

  * Hamburger patty, 4 oz – 28 grams protein

  * Steak, 6 oz – 42 grams

  * Most cuts of beef – 7 grams of protein per ounce

Chicken

  * Chicken breast, 3.5 oz - 30 grams protein

  * Chicken thigh – 10 grams (for average size)

  * Drumstick – 11 grams

  * Wing – 6 grams

  * Chicken meat, cooked, 4 oz – 35 grams

Fish

  * Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce

  * Tuna, 6 oz can - 40 grams of protein

Pork

  * Pork chop, average - 22 grams protein

  * Pork loin or tenderloin, 4 oz – 29 grams

  * Ham, 3 oz serving – 19 grams

  * Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams

  * Bacon, 1 slice – 3 grams

  * Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

  * 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

Beans (including soy)

  * Tofu, ½ cup 20 grams protein

  * Tofu, 1 oz, 2.3 grams

  * Soy milk, 1 cup - 6 -10 grams

  * Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans

  * Soy beans, ½ cup cooked – 14 grams protein

  * Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

  * Peanut butter, 2 Tablespoons - 8 grams protein

  * Almonds, ¼ cup – 8 grams

  * Peanuts, ¼ cup – 9 grams

  * Cashews, ¼ cup – 5 grams

  * Pecans, ¼ cup – 2.5 grams

  * Sunflower seeds, ¼ cup – 6 grams

  * Pumpkin seeds, ¼ cup – 19 grams

  * Flax seeds – ¼ cup – 8 grams