The following is a list of the approved proteins on our diet programs. Eat the red meats sparingly and generally avoid eating too much egg yolks due to their impact on LDL cholesterol levels (egg whites are a great alternative).
Beef is a protein high in iron and zinc. Animal-derived foods, including beef, are the only real good dietary source of Vitamin B12. Zinc, selenium, iron, niacin, Vitamin B6 as well as phosphorus are also found in beef. Beef, along with other proteins, helps with maintaining muscle mass, improves exercise performance and helps prevent anemia. Grass-fed beef has up to three times the amount of Omega-3 fatty acids compared to grain-fed beef. It also has less fat and more antioxidant Vitamins such as Vitamin E.
Buffalo is a protein high in zinc and selenium. It is also high in the different types of Vitamin B. It has one of the highest concentrations of creatinine compared to other sources of protein. Buffalo also has a high Omega-3 level and a better Omega-6 to Omega-3 ratio compared to most meat products. It has a similar taste to leaner cuts of beef, but with a lower fat percentage.
Chicken is a great source of lean low-fat protein. Chicken contains many vitamins and minerals with benefits such as helping prevent anemia, boosting the immune system, as well as protect eyesight. Aim to eat the breast or thigh.
Egg whites are a protein which help with many body functions including muscle growth, helps prevent fatigue, and has benefits on the nervous and cardiovascular systems. Whole eggs should be eaten in moderation, but egg whites can be eaten with more liberty. Eat whole eggs sparingly.
Fish is a great source of high quality protein, Vitamin D and Omega-3 fatty acids among other vitamins and minerals. “Fatty” types of fish are considered the healthiest, containing more Vitamin D and Omega-3 fatty acids. “Fatty” types of fish include salmon, trout, tuna, sardines, mackerel. It is recommended to eat “fatty” fish at least one to two times weekly.
Pork is a protein full of thiamine, selenium, zinc, niacin, Vitamin B6, Vitamin B12, phosphorus, and iron. Pork contains all nine essential amino acids needed for body growth and maintenance. Low fat pork options are ideal, to cut down on fat consumption. Even though pork has less protein than beef, absorption of the meat iron in the digestive system is very efficient, thus it is still considered a great source of iron.