How do you get protien without fat??

I am struggling! My protien intake is always less than 20%, but fat is always around 25% and carbs are way high - mostly from a lot of fruits and veges but still need  help to work on this- even edmame beans have so much FAT!!! I'm really stuck please help me!!

Oh and my carbs are usually between 60-75% :(

Note - I am allergic to fish so seafood isnt an option.

my fav ways ~ fat free dairy and "legumes" (dried beans like kidney or black or navy or butter or garbanzo; split peas, lentils)

also skinless turkey breast is like 0.02 gr of fat per serving?  very low, especially compared to other "lean" meats ~ much better even than chicken breast.  now that surprised me!

Tuna?

Fat is not bad for you. Your body needs healthy fat. Ask yourself why is it that since they began promoting a low-fat diet in the 1980s, obesity rates have skyrocketed?

I stick around 30% fat (on a 1200-1400 cal diet) and have been losing weight, no problem.

Fat from beans = good

fat from nuts = good

fat from avocado = good

fat from fish = good

Ask yourself why these items naturally include fat. Could it be that the fat is necessary for efficient usage of the nutrients within the food? Probably.

Yeah I guess you are right. I don't mind the fat just don't want to go completely overboard trying to increase protien levels!!

Also had seen on TV once that women who are heavy on their hips should go on a very very low fat diet and thats stuck in my head that maybe that's the only way I will loose weight! But currently my fat% is between 20-30% -seems like thats ok.

Great ideas united2gether! Dairy products sound great choice! Will get more yoghurt! Its mainly hard during lunchtime -since my workplace doesn't have a microwave and I hate cold food! Today I have carrots and peanut butter -low fat. and a bunch of fruits. But cant eat that so often...

Some low-fat sources of protein:

-Light tofu
-Protein supplements to mix in your oatmeal (or similar food)
-Lean white chicken or turkey
-Lean ham (often high in sodium, though)
-Extra-lean beef
-Some kinds of fish
-Egg whites and some egg substitute products
-Low-fat and non-fat dairy products
-Various kinds of beans and legumes (chick peas aka garbanzo beans, refried beans labeled low-fat or fat-free, pintos, lentils, etc.)

I have a couple things... One is Whey Protein powder... It's basically pure protein and have either 1 or 2 scoops a day (mostly as my 2nd and 4th meals) it has 120 calories total and 24 grams of protein...  Another great product is Fage Total 0% Greek strained yogurt... only 80 calories, fat free and 13 grams of protein - you can find it at any organic grocer...  good luck!

Keep in mind fat doesnt make you fat. Too many carbs does.
What's your daily diet like and how much are you eating. many people eat 1200 but then are unbalanced. Remember, we NEED good fats for weightloss. Its the sat fat you wanna avoid. The fat in edamamae doesnt matter. Focussing on increasing protein is good, as it promotes muscle growth, but dont freak out over it. Just try and keep you fat grams right, increase omega three's and decreas trans and sat fat (for health) For weight, keep your cals under control. I've seen people who eat 60% fat, 30% protein and 10% carbs!! Its soo unhealthy and dumb but they're losing weight.

It looks like your issue is more with carbs than fat.  Your fat is in a really good range now and I wouldn't recommend dropping it much.  Otherwise:

low-fat cottage cheese

chicken breast

turkey breast (not processed deli meats)

Well, I love Boca Meatless Chili- about 20 grams of protein for 1 gram of fat. I also love the deli meats that are low sodium, especially turkey. hmm....Fat free yogurt is good, and try getting a breakfast cereal high in protein. I recommend Kashi GoLean for the best stats I've ever seen!

Yougurt sounds like a great idea but does it matter if I'm getting too much calcium?

Also some of the products mentioned above are not available in the UK. Yeah my main problem is Carbs - am getting too much maybe but am scared to eat too much protien because of the fat content. I guess its a mindset change I need!

Are those protien supplements tasty?

the one thing that always ups my protein % is skim milk!  i eat a-lot of cereal and if you add a glass of skim milk w/ a snack it will really help.

fat free chocolate milk mmmmmmm :)

I dont know how much is too much calcium is but I read that calcium is a natural fat burner!

egg whites! hard boiled egg whites

Hi lochani,

One way to get hot food at lunch, since you don't have access to a microwave, is to buy a thermos.  Then you can pack hot food in the morning and it should still be hot by the time you eat.

Oh yeah thats a good idea! Will look for it on this weekend! Thanks runnerunvic!

I think skim milk also sounds good- if i make hot cocoa at home with skim milk approx how many cals would that be?

depends how much sugar you put in!

have you tried quinoa (pronounced keen' wa)?  it's a grain, very high in protein, easy to cook and versatile.  cooks like rice (faster than wild or brown), a little goes a looooong way, and yummy, too!

This is why they make protein drinks

What about TVP? It's cheap and easily manipulated into whatever you want.

There's .3 g of fat per serving and 15 g of protein.

pgeorgian - yes I have heard of quinoa but dont know where to find it? I am in UK now - will I get it in a supermarket?

Whats TVP?