If you’re familiar with this site, you know that fiber intake is a great tool for fat loss.Although increasing your fiber intake will probably improve your results more than any other change to your eating style, it’s important to also note the importance of protein.Most Americans already get more protein each day than they need; however, it’s possible as you religiously count your fiber grams that you end up low on protein.There is no need to count your protein grams, but it would definitely be helpful to include lean protein sources in your daily meal plan.
Protein is the body’s main building material.Protein makes up most of your skin, hair, muscles, and connective tissue.It is also used by your immune system to create antibodies.
If you are exercising regularly, and weight training to build muscle strength and mass, you need ½ to 1 gram of protein per pound per day.As mentioned earlier, there is no need to track your protein intake unless you are concerned that you may not be getting enough.
Some of the sources of protein which contain the fewest extra calories are the following:
Egg White
Legumes (like beans and lentils)
Fish and Seafood
Lowfat Yogurt, Cottage Cheese, and Other Dairy Products
Soy
Chicken Breast, Turkey Breast
Lean Cuts of Beef (Like Beef Flank Steak)
Although protein foods rarely offer much fiber (with the exception of legumes and soy,) they are still a necessary part of your meal plan.Try to choose low-calorie versions of these foods so that you can stay within your calorie allotment while still reaching your fiber goal.
If you are a vegan, you can still get the necessary protein through plant sources.You don’t need to worry about combining the different amino acids to create complete proteins during each meal.Instead, eat a variety of protein sources and your body will combine them as needed throughout the day.
Some plant sources of protein are:
Soy
Wheat
Brown Rice
Vegetables
Beans/ Legumes
In summary, moderation is the key to a healthy diet.Even a focus on fiber can be overdone.Don’t forget to eat foods that provide protein to rebuild your muscles and repair tissues in your body.There is no need to count protein grams unless you are afraid that you aren’t eating many of these protein sources.
