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Testo: <blockquote data-quote="WNC2" data-source="post: 7326006" data-attributes="member: 12902"><h4>#4: Salmon & Other Coldwater Fish</h4>You could argue that salmon, sardines, and tuna sans contaminants are the very best fat loss foods because they are so high in omega-3 fats. But wait! This article is about protein content, and fish measures up there as well.Salmon has 20 grams of protein in one serving of salmon, just slightly less than beef. Salmon has a wide array of amino acids and is higher in the BCAAs than chicken. It’s nutrient rich, providing healthy doses of vitamin B12, niacin, selenium, potassium, and iron.Fish performs extremely well in dietary intervention studies aimed at reducing body fat and inflammation:<ul> <li data-xf-list-type="ul">In young Europeans on a low-calorie diet, those whose main protein source was salmon or cod lost more body fat and reduced oxidative stress markers more than those who just reduced calories.</li> <li data-xf-list-type="ul">A second study showed similar results with the groups that ate fish losing the most body fat. Interestingly, inflammation was reduced most in the salmon group, whereas in the previous study, the cod group lowered oxidative stress markers the most.</li> <li data-xf-list-type="ul">Researchers haven’t pinpointed why cod and salmon are so beneficial for reducing inflammation, but they cite the beneficial fats in seafood. In addition, fish is high in amino acids with antioxidant properties that eradicate oxidative stress, such as taurine and arginine.</li> </ul>What all this means is that variety is paramount when it comes to diet because you’ll get a wider array of nutrients: Don’t just eat salmon or cod everyday. Try mackerel, sardines, shrimp, mussels, scallops, oysters, and whitefishes like tilapia.<h4>#5: Chicken & Poultry</h4>Chicken has the highest protein content per gram, but it’s lower in the powerhouse muscle building BCAAs than the other proteins on this list. For example, in 100 grams of broiled chicken, you get 1.8 g of leucine, whereas in one serving of whey protein you get double that.But tunnel vision on specific amino acids isn’t all that useful in real life, and the array of amino acids in chicken as well as the different fat sources (mono, poly, and saturated) make it a useful fat loss food.For example, a study of overweight women on a 1,250 calorie diet for 9 weeks found that those who ate chicken as their primary protein source lost the most body fat (5.6 kg or 3.3 percent) compared to groups that ate beef or carbs.The chicken group ended up eating the fewer calories daily over the course of the study than the other two groups. The difference in calorie intake between the beef and chicken group was small, but it’s possible that the greater array of amino acids in chicken or a difference in the thermic effect of the proteins influenced body comp changes.When choosing poultry, most important is the labeling. Marketing has made it impossible for the average person to figure out which foods are safest and most nutritious, but here are a few pointers:<ul> <li data-xf-list-type="ul">The term cage-free is irrelevant when it comes to poultry meat because birds raised for eating are not housed in cages even on industrial farms. That’s a practice for egg production. So cage-free means something when it comes to buying eggs, but not meat.</li> <li data-xf-list-type="ul">The label free-range from a large-scale farmer simply means that the animals have access to the outdoors. That doesn’t mean they ever actually go outside. If you can get free-range from a small or local farmer, there’s a better bet the animals made it outside to forage.</li> <li data-xf-list-type="ul">Pasture-raised animals are in fact, raised on the free range, so look for this label rather than free-range.</li> <li data-xf-list-type="ul">The label hormone-free is irrelevant. It’s never been legal to give poultry hormones, whereas cows can be raised on hormones.</li> <li data-xf-list-type="ul">Antibiotic-free is a legitimate claim because poultry can be given antibiotics to fatten them up.</li> </ul>ReferencesRamel, A., et al. Effects of weight loss and seafood consumption on inflammation parameters in young, overweight and obese European men and women during 8 weeks of energy restriction. European Journal of Clinical Nutrition. 2010. 64(9), 87-93.Melanson, K., et al. Weight Loss and Total Lipid Profile Changes in Overweight Women Consuming Beef or Chicken as the Primary Protein Source. Nutrition. 2003. 19(5), 409-416.Mahon, A., et al. Protein Intake during Energy Restriction: Effects on Body Composition and Markers of Metabolic and Cardiovascular Health in Postmenopausal Women. Journal of the American College of Nutrition. 2007. 26(2): 182–189.Layman, D., et al. Egg Protein as a Source of Power, Strength, and Energy. Nutrition Today. 2009. 44(1), 34-48.Baer, D., Stote, K., Paul, D., Harris, K., Rumpler, W., Clevidence, B. Whey Protein but Not Soy Protein Supplementation Alters Body Weight and Composition in Free-Living Overweight and Obese Adults. The Journal of Nutrition. August 2011. 141(8), 1489-1494.Cooke, M., Rybalka, E., Stathis, C., Cribb, P., Hayes, A. Whey Protein Isolate Attenuates Strength Decline After Eccentrically-Induced Muscle Damage in Healthy Individuals. 2010. Journal of the International Society of Sports Nutrition. 7(30).Acheson, K., et al. Protein choices targeting thermogenesis and metabolism. American Journal of Clinical Nutrition. 2011. 93(3), 525-34.Marchall, K. Therapeutic applications of whey protein. Alternative Medical Reviews. 2004. 9(2):136-56.Ratliff, J., et al. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research. 2010. 30(2):96-103.Ratliff, J., et al. Eggs Modulate the Inflammatory Response To Carbohydrate Restricted Diets in Overweight Men. Nutrition and Metabolism. 2008. 5(6).Akhavan, T., et al. Effect of Premeal Consumption of Whey Protein and its Hydrolysate on Food Intake and Postmeal Glycemia and Insulin Responses in Young Adults. The American Journal of Clinical Nutrition. 2010. 91, 966-975.Leidy, J., et al. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. American Journal of Clinical Nutrition. 2013. 97(4), 677-88.Asp, M., et al. Dietary protein and beef consumption predict for markers of muscle mass and nutrition status in older adults. Journal of Nutritional Health and Aging. 2012. 16(9), 784-90.Daly, R., et al. Protein-enriched diet, with the use of lean red meat, combined with progressive resistance training enhances lean tissue mass and muscle strength and reduces circulating IL-6 concentrations in elderly women: a cluster randomized controlled trial. American Journal of Clinical Nutrition. 2014. 99(4), 899-910.Gray, J., Griffin, B. Eggs Establishing the Nutritional Benefits. Nutrition Bulletin.2013. 38, 438-449.Schardt, David. Walking on Egg Shells. Nutrition Action. November 2010.Blesso, C., et al. Effects of carbohydrate restriction and dietary cholesterol provided by eggs on clinical risk factors in metabolic syndrome. Journal of Clinical Lipidology. 2013. 7, 463–471.Rueda, M., Khosia, P. Impact of breakfasts (with or without Eggs) on body weight regulation and blood lipids in university students over a 14-week semester. Nutrients. 2013. 5(12), 5097-5113.Parra, D., et al. Impact of fish intake on oxidative stress when included into a moderate energy-restricted program to treat obesity. European Journal of Nutrition. 2007. 46(8), 460-7.Gilbert, J., et al. Effect of proteins from different sources on body composition. Nutrition, Metabolism, and Cardiovascular Disease. 2011. 21 Suppl 2, B16-31.Jakubowicz, D., Froy, O. Biochemical and metabolic mechanisms by which dietary whey protein may combat obesity and Type 2 diabetes. Journal of Nutrition Biochemistry. 2013. 24(1), 1-5.</blockquote>

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