Source of lean protein and how it helps in weight loss

Protein is an important nutrient that has various roles in the body. It’s an important nutrient that helps to support body functions like cell repair, hormonal function, and muscle building. Daily protein intake increases fullness so it is very helpful in weight loss and greatly helps in weight management. Sources of lean protein could be either plant or animal sources. White meat is the most popular source of lean protein. Along with that, the lean cuts of beef when added in moderation give an overall healthy outline to the diet full of lean protein.       

What is lean protein?

USDA defines lean proteins as having less than 10 grams of fat. The content of saturated fat is less than 4.5 grams. Another way to define lean protein is which has 2 to 3 grams of fat per ounce of fat. In lean protein, the cholesterol content is less than 95 milligrams. The calorie content in lean protein is also fewer in one serving.

Meat is always known for its high-fat content. 9 calories are derived from fats per gram whereas proteins serve about 4 calories per gram. This becomes too understandable that meat that has higher fat content has more calories than meat that has a less fat content. We can compare steak cuts which have more calories to the chicken breast which has fewer calories.

This helps to clear us that when lean proteins are added to the diet a person can easily control the intake of calories and saturated fat. The goal of weight loss can be easily achieved without going hungry.

Foods with lean protein

Foods carry with high protein content also hold a great value of fat as well. In simple words, high protein foods also contain good amounts of fat in them. A very good example is Nuts and seeds. Almonds of weight 1 cup give you about 74 grams of fat in them, even though protein value is high (approx. 30 gm) in them.

Talking about lean protein foods they have lots of protein and the fat value is also less in them. Such foods when incorporated into the diet help to achieve a great physique. Due to this, when people try for weight loss they turn out to lean protein foods. Not only weight loss, but lean protein foods are also taken up by bodybuilders for muscle building.

Talking about calorie content in lean protein foods, it’s relatively lower and can be taken into the diet when choosing to be on a low-calorie diet. Lean protein foods help to burn fat from the body and pack up lean muscle mass.  

Sources of lean protein

1. Turkey

As per the USDA, the value of ground turkey has 167 calories with 22 grams of protein and 2.3 grams of fat in it. Turkey meat is very lean and has B vitamins in it. The iron content in turkey meat is low enough. Turkey meat also has selenium, zinc, and phosphorus in it. Turkey meat can be enjoyed in soups, salads, or in dry roasted form.

2. White meat chicken

Chicken is considered a popular source of lean protein. A 100 grams of serving gives you about 109 calories along with 22 grams of protein and 1.6 grams of fat. This value holds for chicken skinless breasts. To make it a wholesome meal chicken can be grilled or sauteed in the microwave with added spices in it. This can be enjoyed along with grilled vegetables or steamed ones.

3. Lean pork

Not only other sources of meat but lean pork also counts as lean protein meat. A serving of about 100 grams will give you about 110 calories with 21 grams of protein and 2 grams of fat. The taste of lean pork is sweet and salty in nature. Such lean pork can be enjoyed with balsamic and other favorite flavors.     

4. Lean beef

When trying to lose weight many people are away from beef with the fear of saturated fats and calories in it. but to the knowledge, there are certain lean cuts of beef that can be added to obtain an overall healthy diet. 100 grams of beef contains about 150 calories with 22 grams of protein and 6.5 grams of fat. Apart from providing lean protein, beef is a good source of iron too.

5. Egg and egg whites

Eggs are one of the most affordable sources of lean proteins and can be a great portion control too. an egg of large size contains about 70 calories with 6 grams of proteins along with 6 grams of fat. Of 6 grams of fat, 1.5 grams is the value for saturated fats. While one large egg white contains about 17 calories with 3.6 grams of protein and 0 grams of fat.

Egg yolks

Egg yolks are the ignored part of eggs. It contain saturated fats and cholesterol in it. This is the reason they are often ignored. But egg yolks are a good source of vitamins A and D. It also contains choline which is an important nutrient known for brain function.

6. Cod

White fish meat is considered one of the leanest sources of protein. 100 grams of cod fish contains about 80 calories along with 18 grams of protein and less than 1 gram of fat. The meat of this fish is so lean that it could easily dry out while cooking. Baking, poaching, grilling, steaming, and grilling in foil packets with added strong spices are the most popular methods of fish cooking.

7. Salmon

No doubt salmon is a fatty fish but still, its meat is considered a lean source of protein. This fish has great anti-inflammatory properties as its rich in omega-3 fatty acids. 100 grams of salmon provides you with about 140 calories with 20 grams of protein and 6 grams of fat. Same way, tuna also provides 100 calories with 22 grams of protein and have less than 1 gram of fat.

8. Oyster

Oysters are delicious lean sources of meat that are nutritious in nature. 100 grams of oysters which weighs about 6 in number provide about 80 calories along with 9 grams of protein and  2 grams of fat. These tiny mollusks are good sources of zinc, which is an essential nutrient for a healthy immune system.

Oysters can be enjoyed with lemon juice or vinegar-based cocktail sauce. For a change, oysters can be eaten in grilled or roasted form along with some sauteed veggies.

9. Shrimps

Shrimps are also lean protein sources that take very less time to cook. 3.5 ounces of oysters contain about 85 calories along with 20 grams of protein and have less than 1 gram of fat in them. shrimps can be baked, grilled, or even consumed in sauteed form. Similar to shrimps, oysters contain 75 calories with 17 grams of protein and less than 1 gram of fat.

Vegetarians lean protein sources

1. Tofu

Tofu is a vegetarian-friendly way of lean protein that can be added to the diet. 100 grams of tofu provides you with about 90 calories with 9 grams of proteins and 4 grams of fat. Tempeh is a fermented soy product that provides you with about 190 calories with 20 grams of protein and 6 grams of fat. It’s one of the great sources of lean protein. Also know Paneer Protein: Nutrition Facts 100 Grams, Calories And Weight Loss Recipes

2. Beans

Beans, lentils, and peas are the most affordable source of proteins for vegetarians. A serving of beans provides you with about 100 calories with 6 grams of protein and 2 grams of fat in it. They are also rich in fiber and higher in carbs. Beans take time to digest and even produce flatulence for some people.

3. Tempeh

Tempeh’s made from soya beans that are fermented and then pressed into blocks. They are high in protein along with prebiotics and other nutrients. Tempeh is more compact than tofu and has a higher protein content. An ounce contains about 15 to 16 grams of protein. The chewy texture can be added to sandwiches and salads.

4. Grains

Grains have a reputation for higher carbs content. But they are certain whole grains that have a protein punch too. Half a serving of oats provides you with about 5 grams of protein. Same way quinoa serves about 5 to 6 grams of protein. Grains can be mixed with good quality pulses in order to make protein value better.

5. Edamame

Edamame is steamed soya beans. They are lightly boiled and can be served when they are still in the shell. Edamame can be enjoyed as a great snack or appetizer. But do you know a cup of edamame (without shell) gives you about 18 grams of protein?

6. Hemp seeds

Hemp seeds are used less In the diet, but they contain about 9 grams of protein in them. 9 grams of protein is the value for one serving which is 30 grams. Apart from protein hemp seeds also contains magnesium, iron, and calcium. Zinc and selenium. They can be added to smoothies, salads, or even in breakfast cereals.

7. Green peas

A cup of green peas about 160 grams contains about 9 grams of protein in them. Green peas also contain fiber in them apart from proteins. They are also good sources of iron, magnesium, phosphorus, zinc, copper, and other B vitamins.

8. Soy milk

Soy milk is prepared with soybeans and is fortified with other vitamins and minerals. It can be a great alternative for those who are allergic to milk. A cup of soy milk gives you about 6 grams of protein along with other vitamins. Soy milk naturally contains vitamin B12 in it.

9. Chia seeds

About 28 grams of chia seeds provide you with about 5 grams of protein along with 10 grams of fiber. It’s one of the top sources of plant-based proteins. These pseudo seeds are packed with high levels of iron along with other nutrients such as selenium and omega-3 fatty acids.

10. Quinoa

Quinoa is a gluten-free grain that provides about 8 to 9 grams of protein per cup. It has no saturated fats and is also a good source of fiber. Quinoa is high in minerals and is a complete protein source in itself. 

11. Greek yogurt

Greek yogurts are so versatile that they can be enjoyed with any cuts of lean meat. A 7-ounce of Greek yogurt provides about 140 calories with 20 grams of protein and 4 grams of fat. Of 4 grams, 2.5 grams are saturated fats. It can be tried in many forms. Yogurt can be mixed with chia seeds, fruits, veggies, or ground flax seeds. It forms the base of all healthy ingredients.