Six Top Protein Choices for a Successful Diet

Protein-rich plant and animal foods (beans, nuts, seafood, meats, eggs, etc.) are very important for a healthful and successful weight-loss diet. Protein-containing dietary sources provide us with bodybuilding amino-acids that help the body repair muscles and other tissues. Animal proteins, especially dark red meats, are rich in zinc and iron and known to reduce the risk of developing iron-deficiency anemia in dieters.

Even when you try to restrict the amount of daily calories in order to lose weight, be sure to eat at least three moderate servings of protein-rich foods every day. Avoid big slabs of steak or huge hamburgers, but opt for lighter and smaller protein choices. The rule of thumb is to eat at least 4 ounces of high-quality proteins for lunch and dinner. The following healthy and popular choices will enhance your weight-loss diet and ensure that you are ingesting enough essential nutrients:

1.   Red meat, particularly free-range beef and game. All types of natural red meat are excellent sources of amino-acids, vitamins, and valuable trace minerals, including magnesium, zinc, and iron. Beef, lamb, goat and game meats, such as elk or bison, are very rich in vitamin B12 which is highly important for the energy production, healthy blood, and a properly functioning nervous system. Vitamin B12 can be obtained ONLY from animal sources. If you choose to stay on a low-fat diet, eat leaner cuts of meats, such as eye of round or top round. However, if your diet is based on carbohydrate restriction, be sure to consume your meats with the fat attached. Fat-soluble vitamins present in animal fats will help your body metabolize macro and trace minerals from the meat. In addition, animal fats from healthy, grass-fed animals contain anti-carcinogenic linoleic acid and anti-viral palmitoleic acid.

2.    Chicken, duck, and turkey meat. Poultry, especially free-range types that eat their natural diet, is a great choice of animal protein, minerals in abundance, and quality, easy-to-absorb vitamins. Eat your birds roasted, grilled, baked, or stewed with herbs and spices.

3.   Fish. Fish, especially wild, deep-ocean fatty types, such as mackerel or herring, is one of the healthiest dietary choices that supports healthy bones, protects from heart disease, and supplies us with the highest quality iodine and zinc. Fish is the best source of essential Omega-3 fatty acids and important fat-soluble vitamins A and D. The recommended target is about three fish meals per week. Select the freshest fish you can obtain and avoid consuming mercury-contaminated fish coming from industrial seashore areas or polluted freshwaters.

4.   Eggs. Eggs, particularly those coming from free-range chickens, contain healthful protein, high amounts of vitamins, and important fat-soluble activators. They are especially rich in sulphur-containing amino-acids that support the integrity of cell membranes. Polish doctor Jan Kwasniewski, the author of the Optimal Diet, considers eggs a perfect food “par excellence”.

5.   Nuts and nut butter. Choose organic peanuts, cashews, almonds, pecans, or macadamia nuts, as well as various types of nut butters made without additives or preservatives. Nuts are a highly nutritious food, especially when sprouted or soaked before eaten, to make them more digestible. Being a healthful and rich source of plant protein, natural oils, and beneficial monounsaturated oleic acid, nuts and nut butters have no cholesterol. Most nuts are exceptionately good sources of manganese, iron, phosphorus, selenium, and potassium. They also contain B vitamins, carotenoids, and vitamin C. Eat nuts in moderation as snacks or satisfying quick meals.

6.   Beans. Baked, canned, or boiled beans, such as chickpeas, lentils, pinto, or kidney beans, are an additional source of good vegetable protein. They are very important for vegetarian dieters. To make fresh beans more palatable and easy-to-break-down, soak them in salted water overnight before cooking. Beans are rich in complex carbohydrates, essential Omega 3 and Omega 6 fatty acids, B vitamins, various minerals, and even anti-cancer substances. However, if bean consumption makes you flatulent or interferes with healthy digestion, replace vegetable protein sources with more stomach-friendly animal proteins.

Jennifer Colin