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October 25, 2012

WOW Its Protien even on DIET!!!!!

Welcome back !!!

We all take a lot of care on our diet and even very particular in our daily in take.Many of us take care of the amount of  Vitamins and Minerals that has to be consumed in our daily in take, but do we ever think of how much protein 'AM I' taking daily???? because protein plays a vital role besides vitamins but the fact is we ignore them thinking they come along with vitamins.
What is 'PROTEIN'???
Protein is one of the basic building blocks of the human body, making up about 16 percent of our total body weight. Muscle, hair, skin, and connective tissue are mainly made up of protein.
 How Much Protein do we need???
Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person should eat 92 grams. 

The most important thing is 'Proteins' can never be stored and if you don't intake them regularly you may fall sick.Vitamins are even important but very abundant in sources like Vitamin tablets and in foods we consume , but for protein you have to explicitly consume it. Our body consumes the protein that is needed daily and converts the rest into fat or muscle depending on our diet
So let's just take a look about which foods are Protein rich and there by you can just make a note of them to consume daily

  •     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

  •     Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
  •     Tuna, 6 oz can - 40 grams of protein
For Vegans here is a special treat
 Eggs and Dairy
  •     Egg, large - 6 grams protein
  •     Milk, 1 cup - 8 grams
  •     Cottage cheese, ½ cup - 15 grams
  •     Yogurt, 1 cup – usually 8-12 grams, check label
Beans (including soy)
  •     Tofu, ½ 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, ½ cup cooked – 14 grams protein
  •     Split peas, ½ cup cooked – 8 grams

Nuts and Seeds 
  •     Peanut butter, 2 Tablespoons - 8 grams protein
  •     Almonds, ¼ cup – 8 grams
  •     Peanuts, ¼ cup – 9 grams
  •     Cashews, ¼ cup – 5 grams
  •     Pecans, ¼ cup – 2.5 grams
  •     Sunflower seeds, ¼ cup – 6 grams
  •     Pumpkin seeds, ¼ cup – 8 grams
  •     Flax seeds – ¼ cup – 8 grams
  • Lentils have the 3rd highest protein by weight of any plant (25%), after soyabeans and hemp, but unlike those two, are virtually fat-free. A half cup of cooked lentils has 10g of protein, about the same as a smallish piece (2 oz) of salmon.
 OK I Understood now i feel that many of you have a question of if we eat these daily what about our DIETTT???
Here is the answer for those questions there are list of foods with low saturated fats so start eating them and be lean at the same time healthy

Fish and Seafood
  • All fish and seafood are fine, but nothing breaded or deep-fried. Canned tuna should be packed in water.


  • Chicken or Turkey: White meat is fine
  • Dark meat occasionally after Phase One
  • Turkey bacon or low fat sausage OK in moderation
  • Cornish Hen
  • Always remove skin
  • Nothing breaded
  • No goose or duck


  • Leg of lamb, well-trimmed of fat
  • Lamb chop as an occasional treat

Lunch Meats

Lunch Meats should be sugar-free and low in fat. Deli turkey is a good choice.

Other Acceptable Protein Sources

  • Eggs
  • Tofu
  • Seitan
  • Tempeh
  • Beans
  • Low fat meat substitutes

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