Protein is the key nutrient that we need on a daily basis to build muscles and other organs, including the skin. That’s not the end of it. Protein is also required to help the body fight diseases. Thankfully, it’s easy to find foods containing protein because they’re everywhere. If you always have breakfast with scrambled egg, you should know that eggs are among the most popular sources of animal protein. Red meat, chicken, and fish also contain large amounts of protein. As for vegans, don’t worry because plants also have this nutrient at varying amounts. Some of the choices include nuts and beans.
What makes lean meats different?
The thing that sets them apart from other protein sources is their total fat content. A meat is considered lean when it contains less than 10 grams of fat per 3 ounces of serving. It could later be broken down into a maximum of 4.5 grams of saturated fat in the same serving size. There is another version of lean meats called ‘extra’ lean meats. As the name implies, these meat contain even less fat content.
How to choose lean meats
Certain parts of a meat normally have a higher fat content compared to the others. For example, one ounce of chicken skin has about 3 grams of saturated fat. Yes, chicken skin has a bad reputation of being high in fat, but it still becomes a guilty pleasure for many. For those who want to start a high-protein diet, chicken skin is not ideal to consume because the high fat content contributes to the high calories. To make chicken healthier, the skin should be removed. The same goes for other meats. The fatty parts which usually appear whitish need to be scraped off. For beef, you can buy the tenderloin and center cut loins.
Benefits of lean meats
Most diet programs discourage over consumption of fat because it’s high in calories and damaging to the arteries. This is why lean meats are perfect to eat. As opposed to the high protein content, the fat is usually lower than average. Thus, you will consume fewer calories by eating them. Protein makes up the most portion of a lean meat. As we know, protein has a satiating effect which lasts for hours. By eating lean meats, you can cut down overall calorie intake but at the same time feel full longer.
Besides, protein is also known for helping boost metabolism. So if you eat this food and do intense workout, weight loss will be inevitable. Bodybuilders eat high-protein foods to build their muscles. Those muscles will later help burn calories at a fast rate. The fat deposits will keep being used as a fuel for energy even when the body is at rest. Lean meats also retain their vitamin and minerals despite having a low fat percentage.
Your body won’t be deprived of magnesium by incorporating them into your diet. This mineral is important to keep bones healthy. Zinc is also present, acts as a booster for the immune system, so that it can handle infections better. There are many others that will enrich your body by consuming lean meats, such as selenium, choline, and Vitamin B.