While on a diet you have a limited selection of foods to choose from. The following is a list of 10 diet friendly foods which are high in protein, low in fat and contain complex carbohydrates.
1. Chicken Breast
Chicken breast is one of the leanest meats out there, each 100g serving contains 25-30g of protein, 0g carbs, and 0-10g fat. Due to its high protein and low fat, chicken breast is a staple food in the diets of both bodybuilders and athletes.
Chicken breast can be cooked in a variety of ways, however the most convenient methods are grilling it in the oven, or pan frying it in a little olive oil.
2. Fresh Fish
Similarly to chicken, fish is a very lean source of protein. Oily fish such as salmon and trout contain high amount of omega-3 fatty acids, which help reduce cholesterol, protect the heart and may even reduce the risk of heart disease and certain cancers.
Healthy fats contained in fish are beneficial to fat loss, they reduce cortisol and aid testosterone production in men. Fish can be steamed, oven baked or pan fried in a little oil.
Turkey is the leanest of all meats, a 100g serving contains around 30g of protein, 0 carbs and only 3g of fat. The breast is the leanest part of the turkey, which makes it an ideal choice for dieters.
Turkey contains selenium and L-tryptophan which boast some impressive benefits. Selenium is a powerful antioxidant, which may even help fight cancer. L-tryptophan is an essential amino acid that is known to aid sleep.
Eggs, more specifically egg whites are a great diet food. Egg whites are high in protein with virtually no carbs or fats. The egg yolk however contains only fats with no protein or carbohydrate.
Utilizing both the egg yellow and egg white unequally is the best option. For example you could make scrambled eggs with 6 egg whites but only 2 egg yolks. You get the best of both worlds, high protein and a moderate dose of healthy testosterone boosting fats.
5. Canned Tuna
Canned tuna is on our list due to its sheer convenience. Unlike eggs or chicken, you can easily take a can of tuna to work, college or school hassle free. An average can of tuna provides 30-40g protein, 0 carbs and only 1-2g fat.
When choosing canned tuna, choose tuna chunks in brine or water and avoid tuna in sunflower oil as it contains a high amount of unwanted fat.
6. Brown Rice
The first carbohydrate source on the list is brown rice. Brown rice is a slow digesting complex carbohydrate so it does not cause spikes in blood sugar or insulin. It’s also high in fibre so it will help keep you feeling fuller for longer.
Brown rice also contains manganese, which helps our body to synthesize and metabolize fat. You can easily cook brown rice in a rice cooker or a microwave.
7. Sweet Potatoes
Sweet potatoes are a healthier alternative to regular potatoes and baby potatoes. Similarly to brown rice, they are slow digesting complex carbohydrates.
Sweet potatoes are very high in fibre and water, so they will keep you satisfied longer than regular potatoes. High fibre foods such as sweet potato help remove harmful toxins from the body which may be holding you back from losing weight.
Steaming is the most common way to cook sweet potato, but they can also be baked in the oven.
Broccoli has been featured on and , so you should definitely start eating it. Broccoli is high in fibre and rich in sulfur, which is required in order for the liver to be able to properly detoxify various substances. A full stock of broccoli contains an array of vitamins, all the way from a-z.
Broccoli can be steamed or eaten raw depending on your preference.
9. Olive Oil
You probably didn’t expect to see olive oil on a list titled “diet friendly foods”, that’s ok olive oil is an underdog in the fat loss world.
Olive oil is high in monounsaturated fat which helps raise testosterone levels, reduce “bad” LDL cholesterol and raise “good” HDL cholesterol. Use olive oil while frying food in a pan or when marinating meats.
Cinnamon is technically not a food, it’s more of a spice/condiment, but it still has some amazing fat loss effects. It helps regulate blood sugar and improve insulin sensitivity, it’s also a powerful antioxidant.
Add cinnamon to your protein shakes or sprinkle it onto your favorite foods for a fat loss boost.