Protein is considered as the potential source of energy in human body. One gram of protein and carbohydrate can produce same amount of calories (4 calories) though. But, protein can contribute significantly to build body muscles. Adequate protein in the meals can provide various health benefits to the individuals. Different studies show that protein can help the following process, likely
- Boost up energy
- Improving heart health
- Bulk up
- Muscle building
- Weight loss process
Now, lean protein refers to the protein in food which is fat free and can be a potential source of nutrition. Many proteins available out there are containing a good amount of saturated fat alongside. This fat with the protein can be very dangerous for human body and can lead the way to gain weight in course of time.
So, before selecting the protein we have to know about the right sources and types of protein. Lean protein refers to those protein which has 2-3 grams of fat in 1 ounce of serving. It helps to control over the fat consumption along with the protein.
Most of the sources of protein are incorporated with good amount fat. Therefore, we are bound to consume fat in a subconscious mind, while thinking that we are only eating protein but not fat. Lean protein can be a potential way to boost up the metabolism process as well. We are already aware that metabolism is the key to accelerate the calorie burning process.
Sources of lean protein
There are so many sources of lean protein available out there. You can find enough of lean protein in your nearest super shop. I have written down about few common sources of lean protein in below.
1. Skinless chicken
White meats are one of the potential sources of lean protein and the dark meat without the skin. You can buy enough of skinless chicken from the nearest super shop. This lean protein from the white meat will provide you enough of protein along with the Vitamin-B and selenium. Thus, you will be benefitted in several ways while on the way to lose weight.
2. Ground beef
Ground beef is a great source of lean protein, as it is leaner and free of fat. If you want to meet up your daily need of protein from this meat then you shouldn’t take enough of this meat. Studies show that 1 ounce of ground beef can produce 20-22 protein in return. It is also can provide Vitamin-B12, Zinc and Iron.
3. Beans and lentils
If you are a vegetarian then beans and lentils could be a potential source of lean protein. You can eat this without any hesitation of saturated fat. A half cup of the beans and lentils can produce 9 grams of protein in return. It also can be a potential source of fiber, folate and iron.
4. Skimmed or low fat dairy products
Many of us love to eat dairy products on daily basis. Although it is good for health but sometime it can also be very harmful if rich in fat. So make sure you are consuming skimmed milk, yogurt, ricotta cheese and cottage cheese, while you are on the way to lose weight.
I know you might already know that fish and shell fish are the potential source of protein. Most of the people in America don’t like to eat fish, though American Heart Association recommends to eat at least two 3.5-oz of serving per week. Tuna, salmon and many other fishes are available in your nearest super shop.
6. Nuts and seeds
Different type of nuts and seeds are considered as very healthy option for choosing lean protein. It is not only a potential source of protein, but also it can provide you enough fiber and healthy fat. Peanut and almond are the most renowned nuts available everywhere. Pumpkin and sunflower seeds are very healthy option as well.
You can start your day with an egg breakfast. It can provide you 6 grams of protein and 70 calories of energy alongside. The protein found in eggs are white protein what can meet up the daily need of protein with producing plenty of calories.
8. Pork loin
A 3-oz serving of pork chops can provide 23 grams of protein and enough of energies alongside. You can choose loin chops, tenderloin and sirloin roast as lean source of pork.