Well first, you need to remember that fat is not bad for you, to the contrary, you need fat in your diet to help your body absorb the other nutrients that you are eating, plus, it helps keep you fuller longer, as does protein. I would be curious to see your food log to see where you are currently obtaining your fats from, because you might have some wiggle room there.
As for protein, there are plenty of great sources without having to chow down on a fat laden ribeye steak :) My go to options are shrimp, boneless skinless chicken breast, tuna (fresh and canned), eggs/egg whites, turkey, lean beef. You've gotten some other great suggestions here as all. I can't speak to the dairy suggestions though, because I generally try to eat only full fat dairy products.
You might get more helpful suggestions if your food logs were public.
For me, using protein powders in smoothies is a simple way to add more protein without fat.
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If you like Crab...try the "simulated crab" for a sometimes treat! I buy it at Costco, and freeze the extra packs. 1/2c is 70cal/ 0 Fat/ 10 Carb/ 8 Protein. Great on salads or with an English muffin for lunch... also makes a nice White Spaghetti Sauce!!
This is hard, so I usually have chicken on hand. Not fat free but low in fat
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See if you can reduce the fat in the other meals that you are eating, for instance, don't use mayo in your tuna. Use mustard on sandwiches, etc. This way, you can add very lean meats without skin to your diet for additional protein.
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Egg whites, nonfat dairy, shrimp - great sources of protein with minimal fat.
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Perhaps if you replace some of the fattier foods that you eat with lean meat, skinless chicken or fish (not fried). Also, look at changing the type of fat you eat from other sources - avocado instead of butter on bread (where appropriate) hummus instead of butter or margarine (hummus is a source of protein, too!) Cottage Cheese is low fat and good protein, and humble green peas are also a good source of protein and fibre but not the fat. Try things like that. Sometimes it is a case of playing around, tweaking here and there until you find something that works properly. In my case, I reduced the lean meat in casseroles and added red lentils (protein and fibre), but then I reduced it a bit too much and had to increase the meat a wee bit. That was because the lean meat is more filling for me, than other sources. I was starting to get a bit hungrier, and with winter upon us here, I didn't want to be tempted to resort to extra food unnecessarily.
Good luck with your tweaking. Kris
Edited by: SLIMMERKIWI at: 6/6/2013 (03:21)
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Lean, nonfat protein sources won't add fat. Look for lean meats and read labels for meats with no fat.
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Hi Everyone, One of the things I notice when tracking what I eat is that I never meet the amount of protein I need per day. But then if I do increase my protein with say meat or chicken, I am wondering if I will also increase the number of fat I'm supposed to have per day. How do I get more protein without going over my daily allotment of fat? I'm trying to lose 20 lbs.
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