Chart Of Protein Foods For Burning Fat

An all round diet is required to properly give our bodies the nutrition it requires. Lean Protein actually turns the stomach into a fat burning furnace.

Here’s a list of protein food that helps build and sustain hair, skin, bones, muscle & much more. We need it on a daily basis, check out the chart below and see if you can fit lean protein into your diet.

The average daily quantity of protein required is around .5 to .7 grams per pound of body weight depending on how active you are. If you’re working out hard in the gym you’ll need more to build those muscles!

Food Item	Quantity	Calories	Protein	Carbs	Fat
*Chicken Breast [skinless]	4 oz.	196	35.1 g	0	5.1 g
*Lean Ground Beef 96%	4 oz.	171	28.5 g	0	5.1 g
*Beef Top Sirloin	4 oz.	229	34.4 g	0	9.1 g
*Beef Top Round	4 oz.	214	32.0 g	0	6.8 g
*Cod	4 oz.	119	25.9 g	0	1.0 g
*Egg Whites	6	102	21 g	1.8 g	0
*Eggs Whole	1	75	6.3 g	.6 g	5.0 g
*Salmon [Atlantic]	4 oz.	206	28.8 g	0	9.2 g
*Tuna [canned in water]	4 oz.	120	26.0 g	0	1.0 g
*Turkey Breast [skinless]	4 oz.	178	33.9 g	0	3.7 g
*Shrimp	4 oz.	120	23 g	1.0 g	2.0 g

The following is a list of Protein Food with some important details. You’ll notice that other foods such as Beans, Soy, Dairy Products and even Pork [in moderation] are also accepted Protein Sources.

White-Meat Poultry

Stick to the white meat of poultry for excellent, lean protein. Dark meat is

higher in fat. The skin is loaded with saturated fat, so remove skin before

cooking.

Milk, Cheese Yogurt

Not only are dairy foods excellent sources of protein but they also contain valuable

calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent

osteoporosis and enhance weight loss.

Eggs

Eggs are one of the least expensive forms of protein. The American Heart Association

says normal healthy adults can safely enjoy an egg a day.

Beans

One-half cup of beans contains as much protein as 3 ounces of broiled steak.

Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for

hours.

Pork Tenderloin

This great and versatile white meat is 31% leaner than 20 years ago.

Soy

Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk

of heart disease. Combine soy proteinfoods like tofu with a healthy low fat

diet.

Lean Beef

Lean beef has only one more gram of saturated fat than a skinless chicken

breast. Lean beef is also an excellent source of zinc, iron and vitamin B12.

Protein on the Go

Grab a meal replacement drink, cereal bar or energy bar. Check the label to be sure

the product contains at least 6 grams of protein, and is low in sugar and fat.

*This Chart Of Protein Foods is a general guide you can follow and use to get a nice mix of Protein,

Carbohydrates and Fat in your diet since we need all 3 of these components to keep our bodies

healthy and strong!