10 High-Protein, Low-Fat Foods

By eleanor

Reviewed: dr. vanta

Article Sources

Article Sources

• 1. PD;, Johnston CS;Tjonn SL;Swan. ‘High-Protein, Low-Fat Diets Are Effective for Weight Loss and Favorably Alter Biomarkers in Healthy Adults' The Journal of Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/14988451/.
• 2. Bazzano, L A, et al. ‘Non-Soy Legume Consumption Lowers Cholesterol Levels: a Meta-Analysis of Randomized Controlled Trials.' Nutrition, Metabolism, and Cardiovascular Diseases: NMCD, U.S. National Library of Medicine, Feb. 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC2888631/.
• 3. MA;, Desai NT;Shepard L;Drake. ‘Sensory Properties and Drivers of Liking for Greek Yogurts.' Journal of Dairy Science, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/24404579/.
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• 5. 'Your Guide to the Leanest Cuts of Beef.' Mayo Clinic, Mayo Foundation for Medical Education and Research, 29 Oct. 2019, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/cuts-of-beef/art-20043833.

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Protein is a macronutrient necessary for many functions in the body. Proteins are made from amino acids, which are responsible for the growth and repair of all tissues, along with forming hormones and enzymes.

Fats, however, provide more calories than proteins. Generally speaking, it's recommended that the intake of fats is limited to allow for a well-balanced diet. High-protein diets with with low carbs and moderate amounts of fat have higher success rates because higher protein intake leads to feeling full longer and reduces hunger.¹PD;, Johnston CS;Tjonn SL;Swan. ‘High-Protein, Low-Fat Diets Are Effective for Weight Loss and Favorably Alter Biomarkers in Healthy Adults’ The Journal of Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/14988451/. We've rounded up the 10 best high-protein, low-fat foods that can be included into a daily diet today.

1. Beans and Legumes

Beans and legumes including all lentils, dried beans and split peas are a significant source of plant-based protein. These plant proteins have plenty of fibers and other nutrients to keep one fuller longer. This makes them a great addition to dieters looking to lose weight with the added benefit of lowering LDL (bad) cholesterol.²Bazzano, L A, et al. ‘Non-Soy Legume Consumption Lowers Cholesterol Levels: a Meta-Analysis of Randomized Controlled Trials.’ Nutrition, Metabolism, and Cardiovascular Diseases: NMCD, U.S. National Library of Medicine, Feb. 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC2888631/.

They can be added to a fresh salad or a steamed vegetable course to create a satisfying, well-balanced meal. Just four servings per week can reduce the risk of heart disease, making this food not only good for dieting to lose weight and a high-protein choice but fantastic for general health.