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Protein
The protein group mostly consists of animal products, or meats. Generally, proteins are low in carbs. Some meats are better than others, so we’ll separate them into lean proteins, medium-fat proteins, and high-fat proteins.
Lean Proteins
These are the best choices, so eat them most often. They have less than 2-3 grams of fat and are 25-50 calories/ounce.
- Skinless chicken/turkey
- Seafood
- Lean beef (round, sirloin, flank)
- Ham or Canadian bacon
- Low-fat cheeses and cold-cuts
- Egg whites or egg substitutes
- Roast
Medium-fat Proteins
These contain no more than 5-6 grams of fat and 75 calories/ounce. Eat these in moderation.
- Most beef (ground, roasts, or steaks)
- Pork, lamb, and veal cutlets
- Low-fat cheeses and cold-cuts
- Whole eggs
High-fat Proteins
These contain 8-10 grams of fat and about 100 calories/ounce. Try to avoid these as often as possible.
- Deep-fried meat
- Prime beef (ribs, corned beef)
- Pork sausage or spareribs
- Bacon
- Regular cheeses
- Lunch meats (bologna, salami, liver)
- Regular hot dogs, Vienna sausages
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