Protein is considered an essential nutrient that is needed for maintaining as well as increasing muscle growth. In addition to that, proteins help in losing fat as they have a thermal effect on the body. However, it is highly recommended that you consume protein foods that contain minimal amounts of bad fats.
Individuals who have a sedentary lifestyle should aim at consuming 0.6 grams of protein per pound of body mass. Sports people should consume 1-1.2 grams of protein per pound of bodyweight. Given below is an effective diet containing high amounts of protein.
Foods With The Highest Amount Of Protein
Include Dairy Products
Dairy products are considered good sources of high-quality protein. This is due to the fact that the amount of protein in dairy products is utilized completely by the body. Dairy products that contain high amounts of protein include skim milk, yogurt, cheese and buttermilk. A single cup of milk or yogurt provides you with 6 grams of protein.
Meat is one of the best sources of protein. At an average, all kinds of meat contain 25 grams of protein per 100 grams. Meats that contain high amounts of protein include chicken, beef, mutton and fish. Chicken is one of the best low-fat sources of protein, containing virtually no fat. Beef also possesses high amounts of protein as well as B vitamins; however, it also contains saturated fats. Fish is one of the best protein foods for individuals suffering from heart disease due to the presence of omega-3 fatty acids, which keep the heart healthy. Therefore, it is advisable that you consume fish and chicken mostly, as they contain low amounts of saturated fats.
Include Beans and Legumes
Beans are excellent for vegetarians due to the fact that they contain high amounts of protein. In addition to that, they possess good amounts of complex carbohydrates and minerals. At an average, beans contain 8 grams of protein per 100 grams. However, beans are incomplete sources of protein i.e. 50 per cent of protein present in beans is utilized by the body. Consuming beans along with other foods such as rice help in making them a complete source of protein. Beans that contain high amounts of protein include lima beans, pinto beans, soybeans, red beans and kidney beans.
Tofu, commonly known as bean curd, is considered an excellent source of protein for vegetarians, derived from soy. Tofu is also low in saturated fats and possesses high amounts of iron; thereby making it an excellent food for those who desire to lose weight. Half-cup of tofu provides you with around 18-20 grams of protein.
Include Whole Grains
Whole grains are also considered good sources of protein. Although whole grains contain high amounts of carbohydrates, they are an excellent source of protein for vegetarians. Whole grains contain around 5-8 grams of protein per 100 grams serving. Whole grains that contain high amounts of protein include barley, wheat, brown rice and millet. In addition to high protein content, whole grains are extremely beneficial for health due to the fact that they possess high amounts of fiber and complex carbohydrates.