How to Have a High Protein Diet With Low Fat and Calories
You may be looking for ways to eat more protein but worry that adding animal protein to your diet will increase your consumption of fat and calories. You can increase your protein intake while minimizing fat and calories, however. One way to do this is by eating foods with egg whites. You can also try to consume a variety of plant-based proteins to create a healthy, balanced diet. Does this Spark an idea?
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Things You'll Need
- Egg whites
- Vegetables
- Salsa
- Low-fat cheese
- Low-fat plain yogurt
- Plant-based proteins
Instructions
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Purchase egg whites from the supermarket or separate yolks from the egg whites in your kitchen. Understand that whole eggs contain 211 milligrams of cholesterol, 5 grams of fat and 71 calories. Egg whites, on the other hand, contain no cholesterol, no fat and only 17 calories.
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2
Whip up an egg white omelet and add in whatever veggies you like. Onions, tomatoes, spinach and peppers add flavor and no extra fat. You can also add some low-fat cheese if you wish. This will provide even more protein, but will increase the fat and calories slightly. Serve topped with salsa or hot sauce, neither of which add any additional fat.
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Make egg white salad. Hard-boil several eggs, then after you've ditched the yolks, chop up the whites and mix in whatever you like, such as chopped onions, bell peppers, dill pickles, olive oil and low-fat plan yogurt.
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Make plain hard-boiled egg and remove yolks. This is a quick, easy and healthy snack to help you eat a higher protein diet without added fat or calories. At the start of the week, hard-boil a dozen eggs and store them in your refrigerator.
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Add other high-protein foods to your diet, such as skim milk, split peas, edamame, whole grains, nuts (in small amounts), lean beef, beans, skinless chicken breasts and fresh salmon, tuna or cod.
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Tips & Warnings
Of course it is ok to eat whole eggs with the yolks in moderation. These recommendations are specifically targeted toward eating more protein WITHOUT added fat or calories.
Feel free to share any of your great ideas for eating more protein without added fat or calories in the comments section.
Egg whites should be incorporated to a healthy balanced diet. You still need calories and carbs to get through your day so a protein-only diet is not recommended.
References
- Photo Credit Jupiterimages/Photos.com/Getty Images
