Sunday, November 3, 2013

Low-Fat High Protein Diets

Low-Fat High Protein Diets

Low-carb diets are popular, but a more effective diet may be the low-fat, high protein eating plan. Combining foods that are higher in protein, lower in fat and with healthy amount of carbohydrates, this way of eating has been proven to be beneficial for weight loss and health.

Why Protein is Important

    Eating regular and steady amounts of protein in your diet will make you feel full longer because protein takes longer to move through the digestive system. When you feel full, you are less likely to snack and consume empty calories. Protein also uses more energy to digest, burning more calories. In addition, by eating more protein, your blood sugar remains more stabilized.

Why Low-Fat is Important

    Eating a diet high in saturated fat is associated with more potential risk for adverse medical conditions, such as heart disease, high blood pressure, insulin resistance, gallbladder disease, obesity and cancer.

The Diet

    Avocados Are a Healthy Fat.

    A balanced plan for eating low fat and high protein is to try to get about 25 to 30 percent protein, 20 percent fat and 45 to 50 percent carbohydrates. Compared to a low-carb diet, the moderate amounts of carbohydrates in this eating plan get good results, according to the "American Journal of Clinical Nutrition."

    The low-fat part of the diet should originate in healthy fats. For example, focus on vegetable-based oils, nuts, coconuts and avocados. In a 2,000-calorie per day diet, 20 percent healthy fat would be about 40g.

    The majority of the healthy protein should come from skinless chicken, fish, turkey, egg whites, legumes and beef, pork and lamb as long as the cuts are lean.


    Use vinegars, olive oil, herbs and spices in place of heavier fats when seasoning and cooking. Prepare proteins by baking, grilling and stir-frying.


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