A Protein Diet Menu is not making America over weight. I have always felt that it is a misconception that overweight Americans get more than enough protein from their diets. Whenever I evaluate a new personal training client who is over weight and wants to lose weight, I ask them to keep a food diary for a few days. Over the last 25 years, what I have found is that most people who are over weight are eating way too many empty carbohydrates like pasta, breads, cakes and cereals while not consuming enough protein.

Rarely will I see someone that is over weight from eating too much meat, poultry, fish or eggs. Similarly, I have seen people prepare proteins in the wrong way by frying and or breading them, which add too much unhealthy fat or carbs to the menu. Most over weight people; however, are not eating pounds of meat every day or dozens of eggs every week. In fact, most of the over weight clients I have come across seem to only eat one serving of chicken, fish, meat or eggs a day and on many days, hardly any protein at all.

There are smaller amounts of protein in vegetables, grains and dairy but nowhere nearly enough for most people. You will wind up getting fat trying to eat enough protein from grains. This is not to say you can’t get enough protein being a vegetarian. You can but you have to really know what you are doing and work at it. For example, rice and beans are a good source of protein but they are also high in carbs and calories so if you are looking to lose some weight you have to limit your intake.

Proteins are the building blocks of the body and everyone should get roughly one gram per pound of fat free lean body weight. Therefore, if you are 160 pounds and are 20% body fat you should be eating 128 grams of protein each day. Chicken, fish and meat have roughly 25 grams of protein for every four ounces, while a whole egg has about 8 grams in it.

Healthy Protein Diet Menu

The healthiest menu should consist of protein with every meal along with a ton of vegetables while watching your grains. For example: vegetable omelets for breakfast, big salads with an adequate portion of grilled chicken or fish depending on your lean body weight and a couple of vegetables for dinner along with some more healthy prepared chicken, fish or meat.

Keep in mind that a little bit of chicken or fish goes a long way. Every eight ounces has about 50 grams so don’t be afraid to eat your meat. I also want to point out that I buy organic and wild caught fish whenever I can. I do think that it is worth the extra money and it really is much healthier for you.

A healthy Protein Diet Menu is not making Americans fat it’s the empty carbs like breads and cookies that we all have to watch out for. Take a look at your diet and let me know if you are eating enough protein.

Recommended Protein Drink – Primal Fuel

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Best – Mike Cola

Health and Fitness Blog

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My name is Mike Cola (yeah that is me in the pic @ 54 years old). I’ve been called a “Contrarian” since I believe that most mainstream fitness approaches are extremely inefficient.

I achieved the look in that photo just training 3 times per week. My specialty is helping people reach peak condition without having to hit the gym 6-7 times per week.

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