High Protein foods for flat belly

photo: cloudfront.net

Here’s a good news for those who like chicken and tuna. These foods have high protein content. Food with high protein and low saturated fat helps you to gain muscles and lose fat. High Protein foods help building up muscles-Muscles improve the metabolism; You burn more calories. Protein also provides the feeling of fullness- You eat lesser calories. High Protein diet assist weight loss and gives you the lean, toned and flat belly as well.

Human body consist of 45 percent protein. We require protein-

• to regulate certain metabolic processes,
• to produce enzymes,
• to repair muscle injuries and build muscle tissue,
• to give you stamina and help your immune system battle certain diseases,
• to keep you from becoming fatigued

According to USDA, a person should consume an average of 0.8 grams of protein for every kilogram they weigh. 

Below is the list of high protein foods. These foods do not consist of high saturated fats. You  should add them to your diet to get a flat belly.

BEANS

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Black beans	1/2 cup cooked	113	7.6	20.4	.5
Garbanzo (chickpeas)	1/2 cup cooked	134	7.3	22.5	2.1
Kidney beans	1/2 cup cooked	112	7.6	20.1	0.4
Lentil beans	1/2 cup cooked	115	8.9	19.9	0.4
Lima beans	1/2 cup cooked	108	7.3	19.6	0.4
Navy beans	1/2 cup cooked	129	7.9	24.0	0.5
Soybeans (edamame)	1/2 cup cooked	127	11.1	10.0	5.8
Tofu	1/2 cup fresh	94	10.0	2.3	5.9

DAIRY

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Cheddar cheese	1 ounce	114	7.1	0.4	9.4
Cottage cheese	1/2 cup	110	14.0	3.1	5.0
Cottage cheese, lowfat	1/2 cup	90	16.0	3.0	1.0
Egg	1 large	75	6.3	0	5.0
Milk, lowfat	1 cup	121	8.1	11.7	4.7
Milk, skim	1 cup	86	8.4	11.8	0.4
Muenster cheese	1 ounce	104	6.7	0.3	8.5
Swiss cheese	1 ounce	107	8.1	1.0	7.8
Yogurt, lowfat	1 cup	144	11.9	16	3.5
Yogurt, nonfat	1 cup	127	13.0	17.4	0.4

FISH

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Anchovies, in water	1 ounce	37	5.8	0	1.4
Halibut	3 ounces	93	17.7	0	2.0
Mackerel	3 ounces	180	15.8	0	11.8
Salmon	3 ounces	121	16.9	0	5.4
Sardines, in water	1 can	130	22.0	0	5.0
Tuna, tongol	1/4 cup	70	16.0	0	0

GRAINS

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Oatmeal, rough cut	1 cup	145	6.0	25.2	2.4
Pancake, buckwheat	1 4″ diameter	54	1.8	6.4	2.2
Pancake, whole wheat	1 4″ diameter	74	3.4	8.8	3.2
Popcorn, dry	1 cup	54	1.8	10.7	0.7
Quinoa, cooked	1/2 cup	115	4.3	21.5	2
Rice, brown, cooked	1/2 cup	108	2.4	22.8	0.8
Rye bread	1 slice	56	2.1	12	0.3
Whole wheat bread	1 slice	56	2.4	11	0.7

POULTRY

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Chicken breast	4 ounces	193	29.3	0	7.6
Chicken, light meat, no skin	4 ounces	196	35.1	0	5.1
Chicken, dark meat, no skin	4 ounces	232	31.0	0	5.1
Turkey, light meat, no skin	4 ounces	178	33.9	0	3.7
Turkey, dark meat, no skin	4 ounces	212	32.4	0	8.2

Reference:

http://commonsensehealth.com/Diet-and-Nutrition/List_of_High_Protein_Foods.shtml