International Fitness Model & Creator of Tiara Protein Powder

Best High Protein Diet

Having researched the effects of protein on my body for years, I have developed the best high protein diet. A healthy diet is is one that is rich in healthy, nutrient dense foods. Not all protein-rich foods are healthy. Here we look at the good, the bad and the ugly. Let’s start with the worst choices.

The Ugly

A one ounce slice of cheddar cheese provides nearly seven grams of protein, but it also provides 9 grams of fat, most of which is saturated. According to researchers, cheese is the number one source of saturated fat in the American diet.

Saturated fats clog your arteries by raising your blood cholesterol levels. Healthy fats are essential for good health because they provide essential fatty acids needed to make hormones and other important bio-chemicals.

The easiest way to tell the difference between a healthy fat and a saturated fat is to see what it looks like at room temperature. Healthy fats like olive oil are liquid at room temperature. Saturated fats, like cheese and butter, are solid at room temperature.

Of course, not all cheese is ugly. You just need to be careful not to make cheese a big part of your daily meals. You could negate any benefit of high protein diet by eating a lot of cheese.

The Bad

Although there are lean low-fat meats, it seems that fatty meat-eaters have a higher risk of heart disease. Veal and fatty cuts of beef contain an enormous amount of saturated fat. Choosing lean beef, chicken, fish and eggs are a much better choice.

Many high-protein diets, Atkins for example, include nearly unlimited amounts of red meat and pork which can be very high in saturated fat. Those eating plans may also include deli meats, which contain nitrates and nitrites that have been linked to stomach and colon cancer. According to the latest nutritional research, people who eat a lot of fatty meat have the highest overall risk of heart disease and cancer.

The Good

The best high protein diet includes fatty fish like salmon and tuna. Salmon and tuna provide complete proteins that can be used to build muscle and new skin cells. They are also a source of omega-3 fatty acids, which are good for your heart and circulatory system.

Food Pyramid Top Sirloins

Athletic high protein diets typically require the use of protein supplements. It can be hard to get all of the protein that your body needs every day without going overboard in terms of calories.

Of the supplements on the market today, whey protein is the best choice for several reasons. First, whey supplements are low in fat or fat free. Second, they are less likely to cause allergic reactions or digestive complaints than soy or casein. Third, the proteins in whey are quickly digested, which makes the supplement an excellent after-workout snack.

Other good protein-rich foods include nuts and natural nut-butters, tilapia and other species of white fish, boiled eggs, skinless chicken and black beans. Pair the black beans with rice in order to get all of the essential amino acids, the essential nutrients provided by proteins, in one meal. Ultimately, if you eat a balanced diet filled with nutrient dense foods, you can maintain a healthy lifestyle permanently without the stress of the “fad diet”.