Highest Protein Foods
(29 posts) (13 voices)-
OnTheBayou
MemberNot soy!
Here are some foods that I eat, sorted from maximum protein to lowest. This isn't the full chart, but you can figure the meat products have no carbs, the dairy have some. I'll put the whole chart up via link when I do a thread on my VHP diet.
As you can see, it isn't easy to minimize the fat. So don't worry about not getting enough.
Maybe an all scallops diet, anyone?
PROTEIN
Scallops, cooked 98
Egg Whites 92
Cheese, Mozzarella, Non-fat 90
Yogurt, Voskos Greek, Nonfat 83
Shrimp 82
Turkey Breast, No skin 82
Chicken Breast, No skin 80
Yogurt, Chobani Greek,Nonfat 78
Ham, Lean only 70
Yogurt, Stonyfield Nonfat 68
Chicken Livers 66
Turkey, Dark Meat 65
Steak, Cubed 62
Pork tenderloin or very lean 60
Steak, Ribeye 60
Beef Liver 59
Yogurt, Whole Milk 30
Bacon, conventional 29Posted 4 months ago # -
OnTheBayou
MemberI'm not avoiding them, try as I might.
It's simple. A gram of fat has almost 3 times the calories of protein after accounting for TEF (thermal effect of food.)
By keeping my protein up to 50-60% of calories I find that my hungers are pretty much gone. I can go much further after eating, I've found.
Note that despite best efforts, fats will still be 40-50% of the diet. If you eat animals, you will get fats.
Posted 4 months ago # -
Raphael
MemberHow dare you, OTB!
Jk, well glad to hear it's working for you!
I'm eating tons of fat lately and though I, too, seemed to have hit a plateau, I feel better.
I have yet to try a zero-carb diet. If that doesn't do it for me, I'll probably have a go at your VHP. How long do you plan on sticking to it? Are you ever going back to high fat?
Great list, by the way.
Posted 4 months ago # -
Mmm I love the dark turkey meat, much tastier than breast!
OTB, I dont know how many calories you're aiming for a day, but 50-60% cals from protein, would that make it around 350g+ of protein a day? I struggle to get a modest amount even though I have some form of meat/eggs/fish with every meal and occasional whey supp in between. How do you fit it all in??
Posted 4 months ago # -
OnTheBayou
MemberDel Mar Mel: I think a "Welcome!" is in order, I don't recall seeing you post before. Yes, you are correct in your assumption. Sources like grains and fruit, of course, have no fat. But if one's diet is mostly animal sources, fat comes along. Exceptions, of course are non-fat dairy and some sea food. I thought it interesting that the much vaunted shrimp is no better than poultry breast.
I, too, much prefer dark meat. Always have. But I've actually grown to like the light stuff, too.
I'm aiming for 2000 cals/day or less. My protein intake, as mentioned in another thread, is typically 200 grams a day, plus or minus. I'll stay on this until I get my weight down to 200 pounds with some days off. "Off" meaning more typical PB, higher fats. Not carbs!
Posted 4 months ago # -
one_eye_mike
MemberOTB, I had a very similar experience. I tried the classic primal blueprint way of eating for six months and gained weight. For me to keep my weight down total calories matter. As much as some around here seem to think we're all the same and should respond the same, it just isn't so.
Posted 4 months ago # -
OnTheBayou
MemberI didn't say I'm EATING 2000 cals. Typically a few hundred less! Two thousand is just my chosen ceiling.
After subracting the TEF of protein, I'm eating 1300-1600 cals a day.
PrimalK, I'm going to guess that your best body weight isn't 200 pounds if 1000 c/d is fine by you. If it is, wow, that's low. If you are 5' tall, it's obvious why that's enough.
Posted 4 months ago # -
Del Mar Mel
MemberThanx OTB! Yes, I'm a newbie as of yesterday. Have been eating mostly raw foods and fish so am exploring a slightly different approach. I'm not sure I could tolerate as much fat but I stumbled across Carrie's Q&A post yesterday and I think my tendency would be to eat very similarly to how she eats.
Thanks for the list. I think I'm going to buy a yogurt maker so I can make my own greek yogurt. Love the stuff but it's ridiculously expensive and most brands aren't organic.
Posted 4 months ago # -
@OTB - I wasn't criticising nor was I suggesting that you were eating that much a day - it was just an observation. As I've written before, we are all different. Yes you're right, I'm not 200 pounds and I'm actually 5'4". Back in the CW days I probably easily put away 2000 a day, but now I can't. FWIW, I tend to go for more of a protein bias than a fat bias on some days, initially unintentionally, but now I find it works to mix it up a bit,
Wishing you success in your venture...
Posted 4 months ago # -
OnTheBayou
MemberJulieD, not to worry. I read the labels! The only products that I know of off hand with sugar added to make up for the blandness of not-so-fatty foods are most yogurts and salad dressings.
I do use a witch's brew zero calorie salad dressing now. It's a mental life saver, even if Ranch isn't one of my faves. It's good for that dry chicken breast, besides salads.
Once my weight is at target, no more of that kinda stuff.
Posted 4 months ago # -
If protein is your primary energy source and you're on a calorie deficient diet, taking into account the TEF, would you have to take on a lot more protein to maintain/build/repair muscle (and other protein functions)?
I mean 200g+- a day is probably not far off what you should be aiming for on a normal diet if you're over 200lbs and training enough, but normally the calories needed for digesting protein could come from more easily available energy sources i.e. fats and carbs. But instead the calories are coming from the protein itself so your net available protein (as a nutrient, not energy source) would be less?
Posted 4 months ago # -
Is the protein content by %?
Posted 4 months ago # -
OnTheBayou
Member@stevew: For a relatively sedentary 172 pound LBM, there's a good consensus that about 85 grams a day is sufficient. If you are seriously exercising, yes, up to twice that, fine. Some would say even more, but might be "The more the better" syndrome coming into play.
Fats cannot digest protein, I've not seen that anywhere. One academic source is suggesting that protein should be rated at 3.2 calories per gram, just a bit more than a 25% TEF.
@TT: Yes, as percentages of energy.
@arthurb999: Why guess? And you are wrong. Salmon is 72% protein, not even as high as turkey breast.
@mariaNYC. Ditto. But you guessed better than arthur. 89% protein. But who can afford it?
Posted 4 months ago # -
MariaNYC
MemberLobster has been on my mind all day, since making plans with some friends to go for lobster rolls later in the week....mmmm, yes it's been a while since I had lobster anything.
actually I am surprised it is not more than 89%. I looked it up on Fitday earlier and it had virtually no fat ... how do you calculate % protein?
Posted 4 months ago # -
OnTheBayou
MemberFitday. Just click on the food in question in a new day page (blank) and there is the pie chart of nutrient percentages.
I think you are forgetting that fat is 2.25 times more energy dense than protein or carbs. It doesn't take much fat to become a major player.
Posted 4 months ago # -
OnTheBayou
MemberWell, here's a bit of confirmation on my personal experience/theory about eating more protein to keep hunger at bay, plus the TEF. From Fitness Spotligh today:
"Higher Protein and Weight Loss
The other part of the equation when it comes to why you eat protein, is about your goals and how many calories you are intaking. Many people use the higher protein intakes when they are looking to lean out and minimize muscle loss. Protein being a harder macronutrient to convert to fat (than carbs or fat), makes it an easy choice to eat more of while keeping carbs/fat low.
"Protein will also help you to feel fuller and less likely to overeat on any other macronutrient (fat/carbs). So even if you are intaking more than enough protein to maintain muscle, you are really doing it from another strategy that may include just trying to avoid excess calories and lean out."
The whole article is an eye opener about protein, latest research. I won't spoil it for you.
http://www.fitnessspotlight.com I think.
Posted 4 months ago #
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