Lean protein is a vital part of your diet, regardless of what your fitness goals are. Your daily calorie intake should consist of at the minimum, 30-40 percent lean protein. Lean protein will not only help you build lean muscle mass, but studies have shown that it will also help you lose weight when in conjunction with a low carbohydrate and healthy diet.
Practically every fad diet that has ever been created consists of a high ratio of lean protein. While there are those who disagree with many of the fad diets and the health consequences associated with them, lean proteins are still a great choice for anyone who wants to preserve muscle mass and lose body fat.
Protein helps your body metabolize fat because it has little effect on your blood sugar levels when you consume it. Unlike many sugar and carbohydrate choices that spike your insulin and blood sugar levels, lean protein will have minimal effect.
[spoiler title=”tl;dr – click to read summary” style=”fancy”] Lean protein can help you build lean muscle and lose weight in conjunction with low carbohydrate and healthy diet. The best sources of lean protein include egg whites, lean ground sirloin, edamame, tilapia, tuna, turkey and pork loin. [/spoiler]If you are looking to lose weight, you should make sure that you are consuming the right kinds of lean protein, and you are not ingesting lots of unnecessary fat.
Best Sources of Lean Protein
Egg Whites
Egg whites are an incredible source of lean protein. They are in fact has one of the highest quality forms of protein and are proven as muscle builder. The yolk of the egg contains all of the fat content and that the egg white is actually pure protein. If you are trying to lose weight, eat egg whites several times a day because they can help you feel full the whole day. A large plate of scrambled egg whites contains only about 100 calories and over 20 grams of protein. If you are looking for an incredible source of lean protein, look no further than egg whites!
Lean Ground Sirloin
You should keep your intake of red meat to 2-3 times a week, but if you are looking for the leanest cut of steak, you should always go with sirloin. If you are a burger fanatic and are looking for the best kind of ground beef to use, make sure that you buy the leanest ground sirloin you can find. You can typically find lean ground sirloin consisting of 93 percent protein and 7 percent fat. This is so much healthier than most kinds of ground beef that actually contain more fat than protein! Stay away from burgers from any restaurant or fast food joint as these are loaded with saturated fat.
Edamame
For all of you who are vegetarians out there, pay close attention to this! Edamame is one of the best sources of lean protein. Edamame will help you lose weight and build muscle because it is loaded with protein and dietary fiber. Edamame is a perfect weight loss snack due to its high content of lean protein, dietary fiber, and slow digesting carbohydrates. Edamame is purely steamed soybeans – the perfect vegetarian protein source.
Tilapia
Tilapia is a mild and flaky white fish, but it is an incredible source of lean protein. In fact, Tilapia is one of the leanest fish you can buy which as minimal amount of mercury. One medium sized tilapia filet contains approximiately 30 grams of protein and only a few grams of fat. If you love fish, you can consume Tilapia often.
Tuna
Tuna is a delicious and powerful protein source. Albacore tuna is often found canned in the store, and contains over 30 grams of protein and zero fat per can. Ahi Tuna is the “filet mignon” of the tuna fish, and is delicious, mild, and protein packed. You can find ahi tuna at many nice seafood restaurants, and it is loaded with lean protein.
Turkey
You can enjoy turkey at thanksgiving, and all others times of the year as well! Turkey is pure protein, and is lower in cholesterol than chicken. Turkey is a great choice to put in your sandwich for lunch, or you can simply enjoy it as dish in itself. If you are buying turkey from the deli, make sure that you buy the kind that is fat free and lowest in sodium with no preservatives. While turkey itself is healthy, many companies will add preservaties and excessive amount of sodium.
Pork Loin
Pork chops and pork loin are an excellent source of protein with minimal fat. Pork chops are delicious and you can have it as grill or baked. The best part about pork loin is that it is not very expensive, and gives you a great bargain. Pork loin should be the only pork product you consume as other pork products such as ribs and bacon are loaded with fat.
