Power Up And Slim Down With High Protein Foods

While a combination low-calorie and high protein diets can spell a diet disaster, it's important to eat protein throughout the day for optimal weight loss success. Choose the right high protein foods and you can power up and slim down in less time.

Protein has 4 calories per gram. Most exercise physiologists recommend clients eat between .5 and 2 grams of protein for every pound of lean muscle mass. To make it simple, if you are not a body builder but lift weights a lot, consume 1 gram of protein for every pound of lean muscle mass during your low-carb meals. If you weigh 140 pounds and have 100 pounds of lean muscle mass, you would consume 100 grams of protein every day.

The key is to make sure you spread out the lean meats and dairy in 4 or 5 mini-meals instead of eating a massive chunk of swordfish or entire turkey in one meal. If you have 100 pounds of lean muscle mass, you might eat 25 grams of protein four times a day.

To figure out your lean muscle mass, buy a special scale or have your body fast tested by a personal trainer.

Best sources of protein

Now that you know you should eat one or two meals a day that include a quality protein source, here are some examples of sample meals.

• Try one serving of whey protein powder in a smoothie with fresh strawberries, bananas and orange juice. Check the label to determine how many grams of protein is in one scoop and then cater to your individual needs.
• Try a serving of chicken breast, the size of your hand, with a side serving of vegetables and brown rice. You don't need fancy recipes, just keep it simple.
• Try a sprouted grain sandwich with lean turkey breast, lettuce, tomatoes and mustard.
• Try a grilled piece of salmon seasoned to taste with a baked sweet potato and salad or serving of green vegetables.
• Try a tuna melt with melted soy cheese on a whole-wheat toasted English muffin.
• Other good sources of protein include fish, lean cuts of steak, eggs, soy and rice-based proteins.

A half fillet of fish has about 42 grams of protein. One cup of turkey has 41 grams, a half breast of chicken has 34 grams, hamburgers have 31 grams, 3 ounces of veal has 30 grams and 3 ounces of lamb has 30 grams.

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