List of High Protein Foods For Weight Loss!

If you are trying to lose weight its really beneficial to include a lot of high protein foods in your diet. Protein keeps you fuller for longer so you end up consuming less calories throughout the day. Here's a list of high protein food and the protein content.

Beef

* Hamburger patty, 4 oz - 28 grams protein
* Steak, 6 oz - 42 grams
* Most cuts of beef - 7 grams of protein per ounce

Chicken

* Chicken breast, 3.5 oz - 30 grams protein
* Chicken thigh - 10 grams (for average size)
* Drumstick - 11 grams
* Wing - 6 grams
* Chicken meat, cooked, 4 oz - 35 grams




Fish
* Most fish fillets or steaks are about 22 grams of protein for 3 1/2 oz (100 grams) of cooked fish, or 6 grams per ounce
* Tuna, 6 oz can - 40 grams of protein

Pork

* Pork chop, average - 22 grams protein
* Pork loin or tenderloin, 4 oz - 29 grams
* Ham, 3 oz serving - 19 grams
* Ground pork, 1 oz raw - 5 grams; 3 oz cooked - 22 grams
* Bacon, 1 slice - 3 grams
* Canadian-style bacon, slice - 5 - 6 grams

Eggs and Dairy

* Egg, large - 6 grams protein
* Milk, 1 cup - 8 grams
* Cottage cheese, 1/2 cup - 15 grams
* Yogurt, 1 cup - usually 8-12 grams, check label
* Soft cheeses (Mozzarella, Brie, Camembert) - 6 grams per oz
* Medium cheeses (Cheddar, Swiss) - 7 or 8 grams per oz
* Hard cheeses (Parmesan) - 10 grams per oz

Beans (including soy)

* Tofu, 1/2 cup 20 grams protein
* Tofu, 1 oz, 2.3 grams
* Soy milk, 1 cup - 6 -10 grams
* Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
* Soy beans, 1/2 cup cooked - 14 grams protein
* Split peas, 1/2 cup cooked - 8 grams

Nuts and Seeds

* Peanut butter, 2 Tablespoons - 8g protein
* Almonds, 1/4 cup - 8g
* Peanuts, 1/4 cup - 9g
* Cashews, 1/4 cup - 5g
* Pecans, 1/4 cup - 2.5g
* Sunflower seeds, 1/4 cup - 6g
* Pumpkin seeds, 1/4 cup - 19g
* Flax seeds - 1/4 cup - 8g

Article Source: http://EzineArticles.com/expert/Mel_J_L/248689

Top 3 Weight Training Diet Suggestions

When attempting to start a weight training diet, there are some valuable things that need you should be informed of before you begin. There are plenty of people that workout who do not really understand the whole concept of muscle building. They believe that it is all about eating whatever you want, whenever you want. Unfortunately, without the right weight training diet, you are very unlikely to come out with your desired results.

In order to prevent further frustration and confusion, there are some helpful suggestions that you need to abide by when working out and choosing the right foods for maximum muscle building. Obviously, the most essential source of food to include in your weight training diet is protein. Protein is the basis of all muscle. Without an adequate source of protein, there is really not that much of a chance for muscle growth.

The first suggestion is that you consume the same grams of protein in your weight training diet as the amount of pounds that you weigh. For example, if you weigh 180 pounds, you should consume 180 grams of protein per day for maximum growth - no more, and no less. You may even want to consider eating a good bit of those grams of protein directly after you work out.




The next suggestion for your weight training diet is to make sure that your sources of protein are mostly lean. There is nothing wrong with enjoying a good old fashioned fast food cheeseburger every now and then, but the whole point of muscle building is to stay healthy and get bigger muscles, without excess fat. Too much fat causes your muscles to disappear. They are still there, it is just that they aren't visible.

That is exactly where a lot of bodybuilders go wrong. They think that since they are trying to build muscle that it is okay to have a red meat feast loaded with unhealthy carbohydrates at every meal. It is definitely not okay, at least, not in excess. Try consuming more white meat chicken, fish, salmon, nuts, and eggs in your weight training diet. Eat a serving or two at every meal to ensure that your muscles are getting the foundation of what they need the most - healthy protein.

The last suggestion for your weight training diet is consume a good source of carbohydrates and protein directly before and after your workouts. These meals are called the pre-workout and post-workout meals. They are the two most important meals of the day. You may want to consider allowing them to be breakfast and lunch, which is around the time of the day that the body has been known to be the most energetic and focused.

It is especially important to have a pre-workout meal included in your weight training diet regimen so that your body does not reach to it's existing muscle for fuel. Working out on an empty stomach promotes weight loss, not weight gain. Weight loss can be great for some people, but when it comes to muscle building, not so much. The energy that you obtain from your pre-workout meal will be your body's main energy source during the workout. Be sure not to workout over 30 minutes each session, because that is when the body has been totally depleted. No matter where you are in your workout, it would be wise to eat some protein. It doesn't matter if it is in the form of a protein bar, shake, or bowl of eggs. Just make sure that it is healthy, and that you get to it fast before your body begins feeding off of it's own muscle for fuel.

As you can see, a weight training diet is one of the most important aspects of a workout regimen. More great things to include in your weight training diet are green leafy vegetables, lots of water, and fruit. For best results, be sure to consume all three along with a source of protein at every meal. You will find that gaining muscle weight is simple and very obtainable.

Article Source: http://EzineArticles.com/expert/Carson_Conroy/456073

Fat Burning Diet Tips For Quick and Effective Weight Loss

One common misconception that people have regarding weight loss is that exercise alone is enough for them to start shedding pounds and see results within a short period of time. These are the same people who think that weight loss is complicated because of the effort one has to take in the form of exercise. Well, one thing is for sure: These people could not be any more wrong. The fact of the matter is, while exercise remains a crucial aspect of weight loss, a proper diet is also essential in an effective weight loss program. This article will discuss several fat burning diet tips for quick and effective weight loss, for practically anyone to try in their weight loss efforts.

There are several foods you can turn to in order to get your metabolism up to a level that would be conducive for your body to start burning excess fats. If you're looking to start burning calories quicker, try including green tea into your diet. Not only is it a good antioxidant, green tea is also known to be a great fat burner because it contains catechins that slows down the body's natural process of transforming sugar, or more precisely glucose, into fat cells. So instead of reaching for that cup of coffee in the morning, try switching to green tea.




If you consider yourself to be a carnivorous creature and simply cannot do without eating meat, then consider switching the type of meats you consume. If chicken has been a staple in your diet, make the switch to turkey, or better yet, lean turkey. Lean turkey meat can help you in your fat burning efforts, and is in fact the choice for a lot of body building enthusiasts out there because of its low-fat, high-protein content. Protein is essential in fat burning, and it helps builds lean muscle tissue. Incorporate a high protein diet with your exercise routines and you will be well on your way towards a slimmer and toner you.

Do not ever underestimate the benefits of plain water. If weight loss is your main concern then be sure to drink plenty of water, as it makes you feel full when you follow the recommended daily intake, which of course would do wonders if you are trying to keep up a healthy, effective fat burning diet. Plain water is also greatly beneficial to your body because it helps flush out harmful toxins that would otherwise hinder your calorie burning efforts.

While it is important for you to eat more fruits and vegetables, one particular vegetable that would be beneficial for you in this instance is broccoli. Now, it is understandable how broccoli is one of the least liked vegetable amongst a lot of people, but the fact is, broccoli is perhaps one of the best vegetables you can turn to for your fat burning diet. Broccoli contains a whole lot of calcium that strengthens the bones but also aids your body lose weight. Everyday intake of calcium, as it has been proven scientifically, can help you burn fats effectively.

Article Source: http://EzineArticles.com/expert/Kelvin_Bates/459712

How to Achieve Your Fitness Goals With Bodyweight Exercises For Strength, Stamina and Endurance

Achieving your fitness goals happens fastest when you combine a plan with effective training methods, a training partner and a vision of your goal realised.

Lets break it down -

1) A bad plan is better than no plan - get something written down for you to start working on. Pick something that you can realistically achieve. No matter how incomplete your goal seems to you write something down. Now it exists, and is something for you to work on. For example running a mile in under 6, 7, 8 minutes - whatever works best for you before the 20th of december 2008. Choose a date,

2) You want someone to hold you to your plan, a training partner is ideal. Training becomes more fun and you inspire each other to get the job done. Its no longer just about your goal, but about helping your buddy to realise theirs too. The fact of the matter is that you will always do more for others than you will for yourself - weird, but true.




3) Select a training method that suits you best - for most people this tends to be a combination of light cardio with bodyweight exercises. Too much cardio places excessive wear and tear on the joints, leads to loss of muscle tone and for some can be boring. We ideally recommend light cardio such as a fast 1 -2 mile run once or twice a week combined with short and effective bodyweight exercises 2 - 3 times per week.

Bodyweight exercises are the most effective type of training for athletes from Michael Jordan to Arnold Schwarzenegger. For example, Arnie trained with a huge amount of different and varied bodybuilding methods but two of the most consistent exercises in his training arsenal are bodyweight chin ups and dips - no matter what. Whereas, Michael Jordan pioneered many different types of explosive bodyweight leg training in order to dominate the court.

With bodyweight exercises, you work solely with your own body - no weights, and the total body conditioning that results is both fast and effective. The exercises can be done anywhere, and no special equipment is required.

4) See your goal realised - whatever your goal is get a picture in your head of satisfying that goal. Take a few minutes each day to visualise yourself croosing that finish line as the clock ticks, or pumping out your 100th push up, as your buddy cheers you on. Whatever you can see in your mind's eye you will achieve. So have the faith to set a goal, and look forward to achieving it and you will.

Article Source: http://EzineArticles.com/expert/Stevey_Mcgeown/228118