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The low fat high protein diet – When cooking is healthy

Actually, a low fat high protein diet is considered heart healthy. According to a recent Harvard Medical School study, more than 80% of all heart diseases can be prevented by eating healthy food, being physically active and quitting smoking.

I love cooking, in fact, I see cooking as a type of art. I always liked the old say “The way to the man’s heart is through his stomach”. Although this is 100% true say, following a proper diet and foods can make this old saying true too.

What's inside a low fat high protein diet>

The hidden secret of this diet is the consumption of proteins-deriving foods rather than other. Actually, proteins are considered the essential building units in your body, they are very important your body’s structure and functions.

Protein turnover is the continuous process of synthesis and breakdown of protein in your body, eventually, the rate of your protein turnover is what determines your body size and your muscle mass.

Based on your body weight; the recommended daily allowance (RDA) for proteins is 0.8g/kg. Most of foods rich in protein are animal dairy products and are also rich in fats (which raise your LDL-C, VLDL-C, total cholesterol and triglycerides levels in blood), egg white is amongst the few pure protein foods that doesn’t contain fats.

In planning a healthy successful low fat high protein diet, lean meat sources as well as vegetable proteins can be combined easily.

Usually, the main source of protein in high protein low fat low carb diet is from white meat (e.g. chicken, fish), lean cut beef, skimmed milk dairy products, egg whites, and vegetable proteins (e.g. corn and beans).

Chicken, when eaten skinless, are rich-protein low fat foods, besides they can add a delicious taste to your meals.

Fish are an excellent source of protein, plus they are rich in omega-3 fatty acid which lowers your bad “LDL” cholesterol, triglycerides levels and raises good “HDL” cholesterol levels in your blood, thus decreasing your risk to have coronary heart diseases.

What to keep in mind when planning a low fat high protein diet meal?

When planning this diet and in order to avoid renal problems or decreased bone density, you must keep in mind American Heart Association guidelines.

And for healthy diet and primary preventive strategies for heart diseases recommended by National Cholesterol Education Program, which include:

You should not aggravate your total protein intake, in fact, you should only consume from 50-100 grams of proteins daily.

Your daily calories intake must be divided as 15% from protein, 55% from carbohydrates and 30% from fats.

You are not advised to deprive your diet completely from carbohydrates, at least eat 100 grams of carbohydrates each day including whole grains, vegetables and fruits.

This is because carbohydrates contain a wide variety of important nutritional elements, like vitamins, fibers and minerals which are very essential for your general health.

Always try to choose protein foods which don’t contain excessive amounts of fats, saturated fats, trans-fatty acids and cholesterol. According to TLC program, your total daily calorie intake of saturated fats must be less than 7%.

When deciding to follow low fat high protein diet, your goal is to implement this diet for a long period of time to successfully reduce your risk for coronary heart diseases and have an ideal weight at the same time.

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