Protein is one of the three important macronutrients that provide us with calories (the other two being carbohydrates and fat.) It’s used in many bodily functions including cell maintenance and repair, blood clotting and the production of antibodies. It’s the primary component of many body tissues such as skin, hair and muscle. Protein is also digested more slowly than carbohydrates, which helps increase feelings of satiety — aka satisfying your hunger.
Protein can be found in a variety of foods including fish, poultry, meats, legumes, soy, nuts, seeds and dairy. Lesser amounts of protein can also be found in whole grains and vegetables. If you are following a low-carb diet, but looking to up your protein intake to build muscle, recover from an injury or aid in weight loss, there are many options to choose from. Below is a list of some of my favorite high-protein, low-carb choices.
Chicken
This lean protein is a go-to protein source for good reason. A 4-ounce serving of chicken will give you 26 grams of protein for a minimal 120 calories (and no carbs!). Chicken is also versatile and goes with almost any type of cuisine.
Cottage cheese
In an age when enthusiasm for cultured dairy is pretty high, cottage cheese is making a comeback. A 1/2-cup serving of cottage cheese contains about 100 calories, 12 grams of protein and 5 grams of carbs. It is also a versatile ingredient that can be used as the base for a sweet or savory meal, and makes a great dip for veggies.
Eggs
Who doesn’t love eggs? They’re an easy, nutrient dense and wallet friendly way to pack in protein, as well as a dose of satiating fat, with trace amounts of carbohydrates. With 6 grams of protein per egg, you can easily get a hefty dose through a simple, super healthy two-egg breakfast with sautéed greens.
Grass-fed beef
A 4-ounce serving of grass-fed beef has 22 grams of protein and no carbohydrates. Grass-fed and free-range means that the meat comes from cows that graze freely on grass for their…
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