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How lean protein is a healthy way to reduce calories
Protein is essential for any diet. Not only does it make you feel fuller for longer, but it also assists in building lean muscle mass.
But did you know that protein often also contains saturated fat?
Animal protein sources, like red meat and chicken, contain significant amounts of saturated fats that raise cholesterol levels and increase inflammation in the body.
So, if protein contains 17kJ per gram, which protein foods are the lower calorie options?
What is lean protein, and what does it do?
Protein is one of three macronutrients that provide energy, but its functions go a lot further than merely providing calories.
Dietary protein is broken down into amino acids, the building blocks of all protein, including muscle tissue. When you work specific muscles during exercise, the muscle fibres get micro-tears.
But before you panic, these tears are perfectly normal and trigger the release of amino acids to repair them, ultimately strengthening and building the muscle. In other words, what doesn’t kill your muscles make them stronger!
Remember, the goal of training is to increase your lean muscle mass, which is why you’re doing all the push-ups, lunges, and bicep curls.
Choose your protein wisely
Although protein plays a vital role in a healthy diet, some sources have high fat content, bumping up calories.
Animal proteins containing saturated fats include:
- Red meat, such as rump steak, is filled with fat and generally has a fat strip on the side.
- Minced meat contains a lot of fat, usually noticeable as the white bits.
- Processed meat, like salami, is stuffed with saturated fat and very high in calories.
- Average block of cheese, such as cheddar or gouda, is one-third fat.
- Creamy sauces are divine, but not necessarily for your health.
Lean protein for heart health
Eating too much saturated fat causes the body to overproduce cholesterol, which can be deposited into the arteries and cause them to narrow. If blood can’t pass freely through the arteries, your blood pressure may rise and decrease the blood supply to your heart.
Top 3 tips for choosing lean protein
If your goal is to lose weight, the bonus of eating protein is that it takes longer to digest, helping you feel fuller for longer. Whether you’re opting for lean protein to protect your heart or reduce your calorie intake, here are a few tips to help you add lean, healthy protein to your diet:
- Lean, mean, meat-eating machine: Look for lean steak, low-fat mince, and lean sausages
- Green fever: Beans, lentils, and chickpeas are excellent veg-friendly lean protein options
- A bit of reading: Check food labels for low-fat content. Aim for a total fat content of less than 5g per 100g of food, with saturated fat of less than 1g per 100g of food
Small price for a happy heart (and waistline)
Swapping fatty meat for lean meat is a small price to pay for the health and weight loss benefits. Struggling to make the switch? Don’t stress, the app makes it easy with carefully planned meal options to keep you lean, fit, and healthy.