When talking about a protein diet means we need to increase the intake of the protein on daily basis from 0.8 grams per kilogram of body weight to 1.2 to 1.4 grams per kilogram with fewer calories coming from fat and carbohydrates.
So if a woman weight is 68KG she should be taking 80 grams of protein per day.
And if a man weight is 100KG he should take this would be about 120 grams of protein per day.
High protein diets can help promote weight loss, fat loss and better blood lipids levels. They help promote satiety, helping people control their appetites.
Seafood is high in protein but lower in calories than meat. For example, a 3-ounce serving of tuna has 22 grams of protein but 99 calories compared to a 3-ounce serving of pork that has 22 grams of protein and 122 calories. For each 3-ounce serving, salmon has 22 grams, shrimp has 20 and lobster has 16 grams. Cheese, such as mozzarella, has 7 grams per one-quarter cup.
Most meats are high in protein. A 3-ounce serving, or the size of a deck of cards, is a standard serving of meat. Three ounces of skinless chicken contains 28 grams of protein, steak contains 26 grams, turkey contains 25, pork contains 22 grams, and ham contains 14 grams. Different beans are also high in protein. A one-half-cup serving of pinto beans has 11 grams of protein, black beans contain 8 and chick peas contain 7. A serving of chicken mixed with vegetables and a side of hummus with vegetables contain 34 grams of protein. If you want extra protein, add a 4-ounce serving of cottage cheese for an extra 14 grams of protein.
Snacking on nuts and seeds gives you extra protein. For example, 1 ounce of almonds provides an extra 6 grams of protein, or an ounce of pumpkin seeds provides 9 grams of protein.
Five Tips For Healthy Living. For more details doctorssystem.com
