High Protein Foods

by Caroline
(Melbourne, Australia)

Visitor Question:

I want to know about high protein foods in conjunction with Low GI foods?

Lifetime Fat Loss Answers:

I think what you're asking is what are the proper ratios of protein foods to low glycemic carbohydrates to sustain your fat loss? Here's what the Glycemic Research Institute, the Unified Dietary Guidelines, the American Heart Association and the American Cancer Society all agree is recommended for the healthy ratios of dietary carbohydrates, proteins and fats:

Carbohydrates 55%
Protein 15%
Fats 30%

Carbohydrates include fruits, vegetables and whole grains. Most fats can come from plant foods. Here's how this breaks down as far as calorie intake.

1,500 calorie per day plan for women (not for athletes or special needs:)

Protein 225 calories or 56 grams
Low Glycemic Carbs 825 calories or 200 grams
Fats 450 calories or 50 grams

1650 calorie per day plan for men (not for athletes or special needs:)

Protein 248 calories or 62 grams
Low Glycemic Carbs 907 calories or 227 grams
Fats 495 calories or 55 grams

The best protein foods include seafood, poultry, lean, grass fed meat, beans, dairy products, raw nuts, seeds and eggs. The National Academy of Sciences recommends protein intake at 55 -65 grams a day for men and 45 - 55 grams a day for women.

It's really important to get the ratios right. In the evening it's better to have whole grains with vegetables and a salad OR protein with vegetables and a salad.

Long term, healthy, successful weight loss depends on these four factors:

1) Consuming the appropriate ratios of protein to carbohydrates to fats.

2) Replacing fat storing high glycemic carbohydrates with low glycemic carbohydrates.

3) Eating at least 6 - 9 servings of fresh fruits, vegetables and 1 or 2 servings of whole grains every day.

4) Exercising 40 - 60 minutes every day.

Thank you for writing. I hope this answers your question and gives you some guidelines for your eating plan!

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