What Are Good Sources of Protein?

In our last post we looked at why protein is important for fat loss. When trying to change the way your body looks, consuming more protein will likely do more good than harm.

Something I get asked almost daily is “So, I understand why I need to eat more protein, but what types of food can I eat to do so?”

Let’s cover that topic today.

When you are on a controlled calorie diet, you would be best served looking for foods with a high protein to calorie ratio.

Foods like lean lean meat (think chicken, reduced fat beef etc), low fat dairy and whey protein work well here. (If you aren’t sure whether whey protein is safe or right for you, I am going to discuss that tomorrow).

Eating lower fat protein sources means that you will eat less fattier cuts of meat and dairy. That isn’t because they are unhealthy.

The goal of fat loss requires you to limit the amount of calories you are consuming whilst eating enough protein.

The table below gives you good examples of the protein to calorie ratio of popular foods. This should give you a better idea of what I mean.

protein sources

Certain foods have higher calories, and to support your goal, we’ll need to balance the types of food you’re eating. Once we understand that, we are on the right track.

If you choose to have foods with a higher calorie to protein ratio, that’s okay. It just means you need to reduce calories elsewhere to stay in line with your goal.

You’ll notice the table shows foods like Quinoa and Weetabix Protein. Upon examination, you can see that neither of these foods provide a good ratio of protein to calories.

Weetabix have used the word “protein” when in actual fact, to consume 30g of protein you would need to eat 569 calories. Compare that to 30g of protein from chicken which only has 160 calories.

There will be times when you want higher calorie sources of protein. On days where that is the case, adjust the number of calories you are consuming from other sources and crack on.

Understanding the amount of calories and protein in foods is a big step towards reaching your goal.

In my experience, the more mindful you become of this, the less calories you are likely to consume in the long run.

If you need any extra help with your diet or have any questions, please let me know and I’ll do my best to help you out.


Categories : Lifestyle, Nutrition
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