High Protein Food & Weight loss: The highest protein food content and other high protein foods are listed at the bottom of this article.
A strategy that is gaining support for treating overweight and obesity, either when combined with energy restriction or its absence, is the manipulation of macronutrient composition; more precisely, reducing carbohydrate and increasing protein intake to improve body composition and blood lipids (fats).
Krieger and collegues, for example, concluded that, independent of energy intake, low-carbohydrate/high-protein diets elicit a metabolic advantage; significantly reducing body mass, fat mass, percent body fat and retaining significantly more fat-free mass than diets consisting of greater than 42% of energy from carbohydrates and less than or equal 1.05 g/kg/d protein, respectively.
Similarly, Krauss and collegues, which was further explored by Feinman and Volek, showed that in the absence of energy restriction, a reduction in carbohydrates and concomitant increase in protein and dietary fat resulted in significant improvements in body mass, total cholesterol, triglycerides, and total cholesterol-to-high-density lipoprotein ratio compared to a diet consisting of 54% carbohydrates, 16% protein and 30% Fat.
Increased satiety (fullness) and thermogenesis are also commonly reported in response to a high-protein versus normal protein diet.
Here are some high protein foods from the USDA National Nutrient Database.
Duck, domesticated, meat only, cooked, roasted – 221g (1/2 duck) = 51.89g
Chicken, stewing, meat only, cooked, stewed – 140g = 42.59g
Fish, halibut, Atlantic and Pacific, cooked, dry heat – 159g (1/2 fillet) = 42.44g
Fish, salmon, sockeye, cooked, dry heat – 155g (1/2 fillet) = 42.33g
Turkey, all classes, meat only, cooked, roasted – 140g = 41.05g
Fish, tuna salad – 205g = 32.88g
Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4″ fat, choice, cooked, braised – 85g = 30.21g
Beef, round, bottom round, separable lean only,trimmed to 1/8″ fat, all grades, cooked, braised – 85g = 29.19g
Soybeans, mature cooked, boiled, without salt – 172g = 28.62g
Cheese, cottage, lowfat, 1% milkfat – 226g = 28.00g
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted – 85g = 25.00g
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References:
Christopher M Lockwood, Jordan R Moon, Sarah E Tobkin et al. Minimal nutrition intervention with high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement improves body composition and exercise benefits in overweight adults: A randomized controlled trial. Nutrition & Metabolism 2008, 5:11doi:10.1186/1743-7075-5-11. © 2008 Lockwood et al; licensee BioMed Central Ltd.
This is an Open Access article distributed under the terms of the Creative Commons Attribution License.
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