Protein is an essential macronutrient that helps maintain and build muscle mass during exercise. These 6 Highest Protein-rich Healthy Foods to Maintain Muscle and Reduce Fat will provide a diet rich in protein that can also help you lose weight and lose fat.
Protein is satiating and helps prevent overeating. It reduces levels of ghrelin, the hunger hormone, stimulates metabolism and increases the number of calories burned.
6 Highest Protein-rich Healthy Foods to Maintain Muscle and Reduce Fat
1. Chicken breast
Chicken breast is a meat rich in complete protein and provides more protein than ground beef trifle or flank steak. Poultry is a healthy source of protein according to the Harvard Nutrition Source.
In a 6 oz serving of lean chicken breast there is 54.5 g of protein, equivalent to 109% of the recommended daily value; while in 100g there are 32.1 g of protein, equivalent to 64% of the daily value, according to data from the United States Department of Agriculture (USDA).
There are 49 g of protein in six ounces of flank steak and 44.8 g of protein in six ounces of lean ground beef.
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2. Turkey breast
In 6 ounces of turkey breast, there is 54 g of protein, equivalent to 102% of the recommended daily value. Turkey breast has less fat and fewer calories than most other cuts of meat.
3. Tuna steak
In a 6-ounce steak there is 51 g of protein, equivalent to 102% of the recommended daily value. In 100 g of tuna there are 30 g of protein.
Tuna is a fatty fish that is also a source of marine omega-3.
4. Salmon fillet
In 6 oz of salmon fillet, there is 45 g of protein, equivalent to 90% DV of the recommended daily value.
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Salmon is one of the highest sources of marine omega-3s and one of the few foods that naturally contain vitamin D. Three ounces of salmon provides 71% of the recommended daily vitamin D, according to data from the U.S. Office of Dietary Supplements. NIH.
5. Tofu
Tofu is a soy product, a plant-based food that provides complete protein. In a cup of firm tofu there is 43.5 g of protein; In 100 grams of product there are 17.3 g of protein which is equivalent to 48% of the recommended daily value.
6. Beans
Soybeans, lentils and beans are rich in vegetable protein. One cup of boiled soybeans provides 31.3 g of complete protein. Incomplete-protein beans complement grains (such as brown rice) and provide the body with all the essential amino acids it needs and can replace high-quality animal protein.
Some other vegetables also provide protein but in lesser amounts, such as spinach, sweet corn, asparagus, Brussels sprouts, mushrooms, and broccoli.
Harvard shares that fish, poultry, beans, and nuts are healthy sources of protein. He suggests limiting red meat and avoiding processed meats like bacon and hot dogs.
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