Everything You Should Know About High Protein Low Fat Foods

The current times are full of hectic work schedules and sedentary lifestyles. Therefore, it is crucial to have a healthy and balanced diet. While the importance of exercise cannot be undermined to maintain a fit body, a diet containing high protein low fat foods plays its own role in furthering this objective.

But like every other thing, overindulging in high protein less fat foods can do more harm than good. Therefore, to ensure that your high protein diet helps you reap the desired benefits, it’s important to understand its pros and cons. Read through to know all about a protein-rich diet and things to consider before you start it.

What Qualifies as a High Protein Diet?

As the name suggests, a diet that is rich in proteins is a high protein diet. As per daily dietary recommendations, proteins equivalent to 1.2 – 1.6 grams per kilogram of body weight must be included in the diet. This amounts to 46 grams of proteins per day for an average woman and 56 grams per day for an average man.

Benefits of a High Protein Diet

Proteins are the essential building blocks for the body. They provide the enzymes which are important for chemical reactions taking place in the body. They have a pronounced effect on muscle building. As every muscle, nerve, and tissue is made up of protein, this nutrient aids tissue repair. Proteins also trigger optimum cell communication and production of hormones required by the organs.

Proteins are packed with amino acids. 9 of the 22 essential amino acids required by the body are not produced within. Animal protein is known to be the ideal source of these amino acids – no wonder it is referred to as the complete protein. 

Eating a high protein diet accelerates metabolism. It promotes satiety (feeling of fullness). Thus, when people shift to a high protein diet, they tend to consume fewer calories and fewer fats – perfect for weight loss management. 

High Protein Low Fat Foods List

If you are looking for a weight loss diet, the ideal one is high on proteins and low on fats and carbohydrates. The list of high protein low fat foods includes:

1. Fish  

Fish, especially white fish, are extremely low on fats but an excellent source of proteins. Per 100 grams of white fish provide approximately 25 grams of protein with 3 grams of fat and 130 calories.

2. Chicken  

Chicken pieces like the breasts, breast tenders, and wings are leaner on fat than the drumsticks and thigh pieces. 100 grams of roasted chicken breast provides approximately 30 grams of protein. Also, prefer skinless pieces, as they are lower in fat than poultry with skin intact.

3. Beef 

Lean beef is the best protein rich food without fat. It is also an excellent source of B vitamins, selenium, and zinc. 

4. Egg Whites 

A simple on-the-go diet, egg whites are amongst the richest sources of protein. Simply by removing the yolk, eggs can be counted amongst the high protein low fat foods.

5. Beans, Peas, and Pulses  

Legumes like beans, peas, and pulses are the holy foods for vegetarians. Besides being high protein low fat foods, they provide high fiber value, becoming the best plant protein source. 

6. Low-Fat Cheese  

Low-fat cottage cheese, widely available in single-serve containers, is amongst the most preferred high protein low fat foods. Flavoring options with probiotic variants make it a tasty and healthy choice. 113 grams of cottage cheese serving has 97 calories and 2.5 grams of fat with almost 13 grams of protein. Cottage cheese is also a rich source of calcium.

7. Tofu  

Made from soy, tofu is a complete protein as it contains all the essential amino acids which are often missing in plant proteins. No wonder it’s a vegetarian’s delight. A serving of 85 grams of tofu offers 9 grams of proteins with loads of calcium. 

In addition to the food sources, protein supplements are widely available over the counter. These supplements are typically low on fats and are ideally used as pre and post-workout energy drinks. 

Tips for Including High Protein Low Fat Foods or Supplements

It is of paramount importance to include high protein low fat foods in the diet, given their umpteen benefits. People with dietary restrictions or the ones who follow a purely vegan diet can also include protein-rich food without fat in their diets. But it is advisable to be mindful of the points mentioned below before embarking on this healthful journey.

1. Assess the Requirement  

One must assess the protein requirement so that the intake is appropriate; neither high nor low. Among other aspects, body weight, age, gender, etc. play a pivotal role in determining the high protein less fat foods requirement. 

2. Have a Meal Plan Ready  

You can prepare a daily, weekly, fortnightly, or monthly meal plan, depending on your needs. Maintaining a food journal to assess actual intake with predefined goals would be helpful. 

3. Ensure Quality Protein Intake  

It is necessary to identify and consume high-quality proteins. Intake of inferior quality products will defeat the very purpose of such an intake. An individual must strive to take a minimum of 25–30 grams of proteins preferably from trusted sources in every meal. One must also be wary of the fact that excessive protein intake may lead to nutritional deficiencies. 

4. Keep Nutritional Deficiencies at Bay 

While a protein-rich diet confers many benefits, there is a flip side too. Cutting on fats, carbohydrates, and dietary fiber can hinder the proper functioning of the body. Lack of proper intake of vitamins and minerals causes various nutritional deficiencies, which can spur ailments. Thus, eating a well-balanced diet that entails a judicious blend of plant and lean animal protein will go a long way in maintaining an overall healthy body. 

Risks Associated with Protein Rich Food without Fat 

Moderation is the key when it comes to high protein low fat foods. One cannot be gung ho on such foods and expect miracles to happen overnight. In fact, excessive intake may do more harm than good. As a thumb rule, a high protein diet, at least for a short period, has a beneficial impact. Research is inconclusive on the impact of high levels of proteins on kidneys. 

In general, people with healthy kidneys do not have any undesirable side effects of such food intake. However, people with underlying renal conditions should avoid high protein low fat foods. Talking to a healthcare professional and seeking expert advice on the matter is recommended. It is noteworthy that research is still being conducted on the long-term effects of high protein diets on the human body. 

Thus, one cannot throw caution to the wind. Proper planning and restraint will mitigate the risks associated with low-fat foods rich in protein.

Conclusion

High protein low fat foods offer numerous advantages – from beneficial effects on appetite, body composition, aging, and weight loss management to overall health. However, excessive intake of such foods may have a detrimental impact on the body. Nonetheless, the overall advantages far outweigh the disadvantages. Thus to reap the maximum benefits, make sure that you spread your protein intake equally throughout the day.