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22 High Protein Foods For Weight Loss Approved By Nutritionist
Protein is a powerhouse in any balanced diet, especially when trying to lose weight. Including enough protein, (every individual has a unique requirement and you can divide your weight in kgs by 0.8 to find out.) keeps you satiated, [1] controls cravings and improves muscle mass. Keep reading to learn more about the incredible benefits of protein-rich foods, the different types of protein-rich foods and how you can include protein-rich foods for weight loss.
Table Of Content
What is Protein And Its Role in Weight Loss?
Protein is a vital macronutrient made up of amino acids. It is a building block supporting and repairing tissues in the body. It is indispensable for bodily processes such as muscle rebuilding, enzyme manufacturing, and hormonal balance.
Further, it helps the body a great deal in losing weight as it:
- Improves Satiety: Protein keeps you satiated for longer, helping you reduce calorie intake and cravings. You eat the right amount of nutritious food.
- Has A High Thermic Effect: The body burns more calories while digesting proteins than it does fats and simple carbohydrates.
- Helps Maintain Muscle Mass: Protein helps you lose unhealthy fats and maintain muscle mass, which is essential for your health and well-being.
High Protein Foods For Weight Loss
Here is a high-protein food list for weight loss:
Foods |
Protein Content per 100 grams(g) |
| Protein Powder | 80 |
| Chicken Breast | 31 |
| Turkey Breast | 30 |
| Lean Beef | 26 |
| Peanut Butter | 25 |
| Salmon | 25 |
| Soy Protein | 24 |
| Cottage Cheese | 23 |
| Fish | 22 |
| Nuts | 21 |
| Tempeh | 20 |
| Meat | 20 |
| Pumpkin Seed | 19 |
| Greek Yoghurt | 10 |
| Beans | 9 |
| Legume | 9 |
| Lentils | 9 |
| Tofu | 8 |
| Black Beans | 8 |
| Milk | 3.4 |
Protein Foods List For Weight Loss
Here is a list of protein-rich foods for weight loss, along with their benefits:
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Eggs:
Eggs [2] are a high-protein, nutrient-rich food that support weight loss. With 13g of protein per 100g, they prevent amino acid loss, keeping you satiated. Eggs are low in calories and help boost your metabolism, making you feel satisfied for hours. Try eating one or two eggs for a lasting feeling of fullness.
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Greek Yoghurt:
Greek yoghurt provides about 10g of protein per 100g, which helps with weight loss and better digestion. Eating it as a snack or side dish can keep you full and support healthy digestion. [3]
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Cottage Cheese:
Cottage cheese offers about 11g of protein per 100g (low-fat), making it low in calories [4] and fat—ideal for weight loss. Enjoying cottage cheese as a snack or lunch can help preserve muscle and support fat loss.
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Chicken Breast:
Chicken breast is one of the top protein sources for weight loss, providing 31g of protein per 100g while being low in fat and calories. [5] It also contains leucine, an amino acid that helps build and preserve muscle mass, and keeps you full longer.
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Beans:
Beans are a versatile, high-protein food with about 7g of protein per 100g, plus fibre that aids digestion and keeps you fuller longer. They are a great addition to healthy dishes like salads, soups, and stews.
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Fish:
Fish, like tuna and salmon are rich in protein and packed with omega-3 fatty acids. Tuna provides about 29g of protein per 100g, while salmon offers around 20g. The combination of protein and omega-3s supports weight loss and promotes overall health. Aim to eat fish at least twice a week.
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Salmon:
Salmon is perfect when you consider proteins and omega-3 fatty acids. It is packed with around 20g of protein per 100 g serving and contains weight-loss-promoting nutrients, given the healthy fat content in Salmon. It improves heart health as well. Regular consumption of salmon will help you lose weight. [6]
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Lentils:
Lentils are a plant-based protein source with 9g of protein per 100g. They are also high in fibre, keeping you full longer and making them great for weight control. You can enjoy lentils in soups, salads, curries, or stews. [7]
-
Milk:
Milk has 3.4g protein per 100g and is one of the best sources of calcium and vitamin D. Drink milk every day as a smoothie or add it to your cereal and enjoy the benefits it offers. [8]
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Soy Protein:
Soy protein is a form of plant-sourced protein. With almost 36g of protein per 100g, this vegetable is a great alternative to animal sources.
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Lean Beef:
Lean Beef (protein) contains around 26g of protein per 100 grams. It is a great way to ensure that your diet fulfils the requirements needed for building and maintaining muscle. [9]
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Nuts:
Almonds also have 20g of protein per 100g and are a good source of healthy fats, keeping you satiated. You can have them raw or add them to dishes for a generous serving of extra protein. [10]
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Turkey Breast:
Another low-fat protein source is turkey breast, which contains 29g of protein per 100 grams. It is low-fat and low in calories, so it helps people to lose weight. You can include it in your sandwiches and salads. [11]
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Oats:
Oats offer about 2.4g of protein per 100g and are rich in fibre, helping you stay full longer. They are great for breakfast and can be used in baking recipes, [12] replacing refined flours.
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Peanut Butter:
Peanut butter provides about 25g of protein per 100g and is a healthy option. However, it’s high in calories, so enjoy it in moderation.
-
Protein Powder:
With 80g of protein per 100g serving, it is perfect for instant hunger satisfaction and is ideal for those who need a quick, easy protein boost. You can add it to your smoothies, shakes or baked items. Seek professional help when you decide to include this in your diet plan. An expert nutritionist will study your lifestyle and eating habits and then recommend protein powder ensuring that you don’t overconsume it.
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Tempeh:
Tempeh, a fermented soybean product, provides nearly 19g of protein per every 100 grams and is an amazing source of protein. You can add it in stir-fries, salads, or sandwiches.
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Tofu:
Tofu is a protein source from plants because it contains about 8g of protein for every 100g. It is versatile, and you can use it in various dishes, including soups, stir-fries, and salads.
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Legumes:
Lentils and chickpeas are also legumes with high proteins and fibre with 9g protein per 100g. These are so versatile that they can be made in a soup, stew, or salad. [13]
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Meat:
More protein-rich foods for weight loss include lean meats like pork and lamb, which typically provide 20-30g of protein per 100g, depending on the cut. These meats are an excellent way to meet your daily protein requirements.
-
Pumpkin Seeds:
Pumpkin seeds are rich in nutrients with about 19g of protein per 100g and are a great source of healthy fats and various essential minerals. You can have them raw or sprinkle them on a salad, add them to oatmeal, or muffins or other baked delicacies.
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Black Beans:
With around 9g of protein per 100g, black beans are packed with fibre and essential nutrients. They are versatile and can easily enhance any meal, making them a nutritious and all-purpose ingredient. [14]
Common Mistakes To Avoid On A High-protein Diet
- Prioritise Lean Proteins: While all protein sources are effective in the body’s functioning, choosing lean proteins can help you avoid fat consumption and lower the risk of heart disease. Options include lean meats, fish and plant proteins.
- Monitor Portion Sizes: Weight gain can also occur due to overeating, even when eating healthy food. Be mindful of your food portions to maintain healthy weight.
- Combine Protein with Fibre: You must combine protein-rich foods for weight loss with enough fibre as it helps with digestion and aids the satiating qualities in protein.
- Drink Enough Water: When you are on a diet that is high in protein, your body needs more water. Hydration and fluids are highly supportive agents for digestion. [15]
Takeaway
You now know that including protein sources [16] in your meals helps healthy weight loss. Protein-rich foods keep you satiated, reduce glucose spikes, boost metabolism and, most importantly, preserve muscle mass.
Seek assistance from an expert nutritionist who can design your diet plan with protein-rich foods for weight loss that also provides balanced nourishment. [17]
Frequently Asked Questions on Protein Rich Foods For Weight Loss
There are many protein-rich foods for weight loss. It is best to identify your health goals with the help of an expert nutritionist and ask for customised meal plans based on your lifestyle, food habits and the availability of different foods.
While a protein-rich meal plan helps lose weight by improving metabolism, satiety and retain lean muscle mass, it is also important to include the required amount of fibre, carbs, and other nutrients. A balanced diet is crucial for healthy weight loss.
Plenty of different vegetables, including green peas, spinach, Brussels sprouts, and corn, have a good amount of protein. It is best to consult an expert nutritionist who can help you meet your daily requirements by choosing vegetables that suit your lifestyle, food habits, and body’s absorption capabilities.
Some common high-protein fruits include guava, blackberries, jackfruit, and raspberries provide protein in good amounts.
A protein-rich diet keeps you satiated, helps control cravings and overeating, and boosts your metabolism, which helps reduce overall body fat, including belly fat. Make sure you also engage in enough physical activity for the best results.
You can choose from plenty of customised options based on your eating habits, including eggs, dahlia, oats idli or upma, masoor dal cheela etc.
Lean meats, fish, eggs, paneer, Greek yogurt, beans, lentils, almonds, chia seeds, flax seeds, etc can help in belly fat loss. Consult a nutritionist for a well-balanced, protein-rich meal plan that works best for your weight loss goals.
Combining physical activity with a protein-rich diet can give you better fat loss results.
Lentils, [18] black beans, chickpeas, quinoa, edamame, chia seeds, and almonds are rich in protein and fibre content. But seek an expert nutritionist’s advice before including them into your diet plan.
Fish, plain Greek yoghurt, beans, peas, lentils, chicken breast, egg whites, tofu, shrimp, quinoa are some lean protein foods that help in weight loss.
Chicken breast, fish, egg whites, shrimp, turkey breast, low-fat cottage cheese, Greek yoghurt, tofu, lentils and quinoa are some examples of high protein, low fat foods.
