For its biological functions, what the body needs is complete protein with all the required measurements and proportions of the nine essential amino acids. Tryptophan, threonine, isoleucine, leucine, lysine, methionine+cystine, phelylalanine+tyrosine, valine and histidine are the most important amino acids. The best sources of complete proteins are meats, fish, poultry, cheese, eggs, yogurt, milk and other animal-based protein food. Many types of complete proteins, however, are high in saturated fat which is unhealthy fat. Make sure you know how to pick lean complete protein.
No more than one to three grams of fat for every ounce, amounting to about 50 to 55 calories, is allowed for protein food to be rightfully labeled as lean. Protein which is very lean or has only zero to one gram of fat for every ounce, for a total of only about 30 to 35 calories, is even more advisable. Basically, fish is considered lean protein. When you choose coldwater fish you get a bonus of healthy Omega-3 fatty acids. Salmon and tuna are among these. You need to carefully choose and prepare all other animal based proteins, though, for them to become lean. Before cooking, the skin of chicken and turkey needs to be removed. Beef and pork cuts with no visible fat and no marbling should be specified. Tenderloin cuts are the leanest. Choose egg whites over egg yolks. Dairy products should be low fat or non-fat.
If you want your protein to be completely lean, you should choose plant protein. The disadvantage is that you will not find complete protein in just one source. You will have to combine legumes and whole grains in one meal to get all nine essential amino acids. There are a lot of delicious recipes that can be found using this combination, though. Examples of legumes are lentils, kidney beans, black beans, chickpeas and soy nuts while examples of whole grains are brown rice, barley, cracked wheat, quinoa and millet.
Whether you opt for lean complete protein or combinations of plant proteins, these will surely benefit your weight loss and muscle building efforts. Including coldwater fish in your diet will also provide healthy fats while the whole grains combined with legumes will provide the complex carbohydrates.
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