While getting enough protein is important, especially for gym-goers, there is a risk that too much protein can lead to excess calories, increased fat storage, and weight gain.
One of the reasons why high protein intake increases fat accumulation is the hidden fat content in protein-rich foods. Luckily, there are some ways to increase protein intake without consuming too much fat, according to the health website Verywell Health (USA).
Eating lean meats rich in protein and avoiding fatty meats will help reduce the risk of weight gain due to eating a lot of protein-rich foods.
When you want to increase the amount of protein in your daily diet while minimizing the amount of fat, choose foods that are rich in protein but low in fat such as skinless chicken, lean beef, lean pork, egg whites, tuna, salmon, shrimp, skim milk and beans such as lentils, green beans, black beans, and kidney beans.
Mind the portion
Although lean protein sources are beneficial, it is important to pay attention to portion sizes to avoid overeating. Protein-rich foods, such as eggs, chicken breast, or lean beef, still contain calories. Therefore, eating too much of them will still result in a calorie surplus. These excess calories will be converted into fat by the body.
In addition, people should combine a variety of animal and plant proteins, such as beans or mushrooms, to have a balanced and nutritious diet.
Combine with protein supplement milk
If you can’t get enough protein through your daily diet, combining protein supplements such as whey protein or soy protein milk is a popular choice. You can add it to smoothies, oatmeal, or yogurt to satisfy your hunger between meals.
Choose the right cooking method
When preparing protein-rich meals, choose cooking methods that minimize the use of fat, especially oils. Steaming, boiling, and distilling are good cooking methods.
Read the nutrition facts
When shopping for protein-rich foods or packaged snacks, take the time to read the nutrition facts. Look for products that are low in saturated and trans fats, and aim for products with a higher protein-to-fat ratio.
Combine with high fiber foods
Combining protein-rich foods with fiber-rich foods will help people feel full longer, reduce the risk of overeating due to hunger, thereby reducing the amount of starch and fat in snacks and main meals during the day. Consider combining lean meats rich in protein with vegetables, fruits and whole grains to create a nutritious meal, according to Verywell Health .
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