Introduction
A healthy diet should include a variety of protein-rich meals, including plant-based protein sources.
Proteins are made up of amino acids. These amino acids are used by your body to create hormones and enzymes, as well as to build and repair muscles and bones. You can also utilize protein as a source of energy.
Adding a good amount of protein to your meal plan is good, particularly if you are on a keto diet. When you are on a ketogenic diet, you limit your carbs. This might make you feel hungry easily, especially if you are new to a carb-restricting diet. Incorporating protein in your daily meals can make you feel satiated and full for longer, so you won’t need to snack often in between meals.
Protein Source #1: Seafood
Fish is an excellent choice if you’re looking for high protein foods. Along with being practically carb-free, fishes are also high in selenium, potassium, and B vitamins. Omega-3 fats, which are abundant in fatty fish, have been linked to reduced insulin levels and greater insulin sensitivity in people who have a BMI range between 25 and 29.9 (overweight) and BMI range between 30 and 39.9 (obese).
Fatty fish which are good for keto include:
- Salmon
- Mackerel
- Sardines
- Anchovies
- Herring
- Black cod
- Bluefin tuna
- Whitefish
- Striped bass
- Cobia
Shellfish are also a good source of protein, but the carb count in shellfish varies by type. Oysters and octopuses contain carbohydrates. However, shrimp and the majority of crabs don’t. Even if you are on a keto diet or other low-carb diet, you can still consume these foods, but you must carefully monitor your carb intake to keep it inside your target range.
Protein Source #2: Poultry
Poultry is one of the best low calorie high protein foods. It is also rich in B vitamins as well as other vital minerals. Not just great for their micronutrients, poultry meats are also a fantastic source of high-quality protein, which may aid in maintaining muscle mass when following a very low-carb diet.
Poultry meats include:
- Turkey
- Ducks
- Geese
- Chicken
The leanest piece of chicken, breast, is unquestionably the finest to utilize. However, chicken thighs are the best if you want your chicken to have more flavor.
Protein Source #3: Eggs
All of the nine essential amino acids (EAAs) are present in eggs, which are one of the greatest nutritional sources of high-quality protein. Eggs are also high in healthy fats (monounsaturated and polyunsaturated fats), which support healthy heart health. This food can make you feel full and satiated easier.
It’s crucial to consume entire eggs rather than egg whites. Why? The majority of an egg’s nutrients are contained in the yolk. Nutrients include lutein and zeaxanthin, which are both eye-health-preserving antioxidants.
Protein Source #4: Tofu
Almost all excellent sources of protein are meat and poultry. But what if you don’t eat meat? Are you gonna live the rest of your life not consuming enough proteins that your body needs? Don’t worry! We got you covered.
Tofu is no doubt one of the best plant-based protein sources. Tofu’s main ingredient is soy. It is a complete and fantastic source of dietary protein, meaning it contains all of the necessary essential amino acids.
Due to its hardness and high protein content per serving, extra-firm tofu is a superb meat substitute. Due to the pressing process used to remove the majority of the liquid, it has the greatest protein concentration of any block tofu.
Protein Source #5: Pork
Pork is another great option if you’re seeking a high-quality, nutrient-rich source of protein. It is the red meat that is most often consumed worldwide.
All pig products, including bacon (yup!), pork chops, pork tenderloin, pork loin, bacon, pork sausage, and pork rinds, are extremely low in carbohydrates and make a delicious dinner for someone following a low-carb diet.
Conclusion
When you are on a keto diet, fats, and protein are important. You need to cut your carbs, but then you find out that carbohydrates are hidden in almost everything! This is why we compiled the top 5 foods that are excellent protein sources but don’t have the carbs you’re trying to avoid. We hope these high protein foods gave you an idea of what to include in your next meal plan.
