High Protein Diet Plan

On a high protein diet you will lose fat and gain either lean or mass muscle according to how you train in conjunction with your high protein, low carb diet.

A protein diet plan is a good idea for anyone wishing to lean out or bulk up. Protein has received some very bad press over the last few years, but with a sensible high protein diet plan, you will do no harm to your body.

The word "protein" is derived from a "Protas" a Greek word meaning "of primary importance" and the ancient Greeks had it right.

Protein is an essential element of any balanced diet . It is responsible for muscle maintenance and building and tissue repair.

It contains hormones and enzymes essential for our bodies to function properly.

Protein breaks down into amino acids, some essential, some non-essential.

Without enough protein, (how much protein is enough?) we leave ourselves open to a much greater risk of disease and infection and if we take in too little protein long term, our body functions will begin to shut down.

People who are wary of protein are often not thinking of the types of excellent protein sources you would see in a list of high protein foods.

They are usually thinking of a mixed grill type diet of fried eggs, bacon, sausages and lamb chops that are not only sources of protein but swimming in saturated fat. It's the fat, not the protein that is the problem here. Meats are a great source of protein, but you still have to be very selective to get the right cuts without the fatty bits.

Here is a list of high protein foods for a high protein diet plan to help you not only with your choice of meats but of all of the basic ingredients for your protein power diet.

List of high protein foods

• Chicken breast (a better choice than legs or thighs for maximum protein)

• Lean red meat without much visible fat (fillets are ideal)

• Pork fillet or cutlets

• Fish (don't avoid oily fish, the omega 3 is a bonus)

• Eggs (the whites are the best bit for protein)

• Cottage Cheese (amazingly high in protein and low in fat. A great evening snack with a little fruit or a few nuts)

• Milk (skim is best for low fat)

• Yoghurt (go for the low fat types)

• Legumes (peas, beans, peanuts...all decent sources of fibre as well)

• Grains (rice, wheat, corn and rye are great; they are also a decent carb source)

• Nuts (walnuts, almonds and cashews are the best and lower in fat than other options)

• Seeds (especially pumpkin, sesame, sunflower and flaxseed - all good in a breakfast muesli mix)

• Lentils (high fibre, low fat)

• Soybeans (soy flour is a good substitute for wheat flour in recipes. Soy is a major ingredient in many commercial protein drinks)

Protein from natural food sources is important for your daily diet, but for a high protein diet plan that really addresses the needs of your developing muscles, you should look to protein supplements to feed your muscles before and after workouts.