A diet that is high in protein is known to not only make you feel satiated and full but also helps you stay fit, and aids weight loss. This is so because protein is one of those nutrients that helps build muscle mass. While most of us rely primarily on carbohydrates as the main source of energy, a high protein diet is known to work wonders and boost your overall health. Here are some of the commonly known high protein diets and food items that you could give a try to pump up your daily dose of the essential nutrient.

The Dukan diet
Based on the Draconian approach, the Dukan diet is a short-term diet that restricts your food intake to a particular type of food group. The meal plan is a hugely popular high protein diet that is usually divided into four distinct phases, each of which introduces or limits a certain type of food nutrient. The first phase, for instance, requires an individual to eat only proteins. The second phase onwards one gradually introduces small amounts of carbohydrates and other groups of food, with the focus lying primarily on protein. While this diet is known to be quite effective, it is important that one uses their own discretion before going on it. Since the diet is very rigorous and can’t be sustained for a lifetime, it is rather important to consult a specialist before pursuing it.

The Paleo diet
The Paleo diet is a renowned diet that renounces all types of processed foods and incorporates unprocessed veggies, fish, nuts, seeds, and meat. In addition to administering veggies and meats that are a strict no, processed grains, dairy, and the like are also excluded from the menu. The basic theory behind eliminating processed food is that humans are not adapted to relying on processed foods. While the idea behind the Paleo diet is yet to be proven thoroughly, removing artificially preserved foods from the diet can be considered somewhat fruitful as it propagates a healthy way of life.

Include spinach for a protein rich diet
Apart from crash diets that require you to limit your nutrient intake to a specific food group, it is essential you rely on naturally occurring protein rich fruits and vegetables. Spinach is a superfood that makes for a high protein diet. Popeye’s favorite vegetable not only has the goodness of protein, it also is a great source of nutrients like vitamin A, vitamin C, antioxidants, and the like. Steamed spinach is one of the healthiest sources of essential nutrients in addition to being the richest type of high protein diet.

Incorporate sun-dried tomatoes for a high protein diet
Tomatoes generally are rich in antioxidants and help reduce the risks of all types of cancers and cardiac diseases. A cup full of sun-dried tomatoes is an excellent way of including high protein in your diet. Apart from protein, tomatoes are also a good source of vitamin A and K and potassium.

Eating guava is the way to go
Guava is one of the highest sources of protein and vitamin C among all the fruits available. If you want to give your body a quick punch of protein, have a fresh guava.

Fish
Fish is not only light on your stomach, it is fully loaded with protein. Fish is also one of the most fat-free food solutions. Tuna and salmon are great choices despite being relatively more in fat. Fish is also a good source of heart-friendly omega-3 fatty acid that most people are deficient of.

Soy
For all vegetarians, a great high protein diet option can be including soy in their diets. Tofu, soy, and cheese are some of the best plant and dairy-based sources of proteins that not only fulfill your daily dose of protein but also help lower cholesterol.

Beans
To give your diet a mighty load of protein, antioxidants, vitamins, and minerals, add beans to your meals. Since beans take longer to digest, it helps you feel fuller for a long time. Mixed beans along with corn and salsa dip make for a delicious meal that is not only incredibly healthy but also irresistible.

Lentils
Quite like beans, including lentils as a part of your high protein diet pays very well. Lentils are one of the most nutritious foods that have all the goodness of protein and very little fat. Legumes and lentils are a rich source of fiber that helps you stay satiated for longer and therefore, aids faster fat loss. Many researchers deduced that the consumption of lentils over a period of time not only enables weight loss but also improves cholesterol.

Poultry and eggs
One of the most easily accessible sources of protein includes turkey, chicken, and eggs. While turkey is a lean and protein rich food that provides all essential nutrients including DHA omega-3 acids, 3 oz. of chicken breast contains about 26 grams of protein, 3 grams of fat, and just 142 calories. In case you need a quick, easy and cheap source of protein, amino acids, antioxidants, and iron, egg can take care of your daily protein count.