- Biceps, Shoulders
While low fat is a better alternative for a healthy diet, it is not the cure-all for weight loss, report doctors at the University of Iowa Hospital and Clinics. One gram of fat equals 9 calories, while protein and carbohydrates contain 4 calories per gram, which is why low-fat foods can provide healthier eating options. Incorporate fat-free foods — foods that contain less than half a gram of fat per serving — into your diet to help limit your calorie intake.
Carbohydrates are found in almost all living things and play a critical role in the proper functioning of the immune system, fertilization, blood clotting, and human development. A deficiency of carbohydrates can lead to impaired functioning of all these systems, however, in the Western world, deficiency is rare. Excessive consumption of carbohydrates, especially refined carbohydrates like sugar or corn syrup, can lead to obesity, type II diabetes, and cancer. Unhealthy high carbohydrate foods include dried fruit, cereals, crackers, cakes, flours, jams, preserves, bread products, and potato products. Healthy high carbohydrate foods include vegetables, legumes (beans), whole grains, fruits, nuts, and yogurt. Below is a list of foods highest in carbohydrates, for more see the extended list of carb rich foods to avoid. For more healthy high carbohydrate choices see the list of healthy high carb foods.
Protein is a macro nutrient necessary for the proper growth and function of the human body. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70, and 56 grams for men aged 19-70. Any excess protein is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general. High protein foods include meat, fish, cheese, tofu, beans, lentils, yogurt, nuts, and seeds. Below is a list of foods with the highest protein to calorie ratio, for more information, see the sections on protein dense foods, other protein rich foods, low calorie high protein snacks, and protein isolates.