The Best Sources Of Protein For Weight Loss

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

If you are trying to lose weight, we probably do not need to remind you that consuming more protein can help you reach the desired weight. Protein, even from sources such as vegetables, is absorbed slowly and gradually to help you feel full for longer and less likely to reach for junk food.

Equally important for protein is that it is essential for maintaining and building lean muscle mass, which helps the body burn more calories. That's why it's worth taking advantage of them.

But do some high-protein foods provide more energy than others? Bet boldly. Some foods provide more protein at the expense of fewer calories, while some boast additional weight loss benefits that could simply get you into skinny jeans even faster. Here is a look at the most powerful in this regard and why you should consume them regularly.

Eggs

They are the best way to start your day. For just 140 calories, 2 large eggs will supply 14 grams of protein. This, combined with the fat in the yolks, will keep your blood sugar levels stable, which can help avoid the feeling of hunger that accompanies diets. In fact, research shows that eating eggs for breakfast reduces the production of the hunger hormone ghrelin and helps you eat less in the next 36 hours. Amazing, isn't it?

Salmon

You will get a huge amount of protein in 85 grams of cooked wild salmon at the expense of relatively few calories - 155. It is equally important that salmon contains omega-3 fatty acids, which have been shown to increase fat burning and help maintain appetite. under control, according to a report published in the journal Nutrients.

As for the reason why you should strive to eat wild salmon? Compared to agricultural products, there are about 32% fewer calories and almost 1 g more omega-3 per serving.

Low-fat cottage cheese

Of course, it is not as popular as yogurt or yogurt. But a cup of low-fat cottage cheese actually delivers more protein - 28 g versus 24 g compared to yogurt, and only for 163 calories. And this is not the only reason this is the best choice for weight loss.

Overweight women who consume protein-rich dairy foods such as cottage cheese lose more fat and gain more muscle than those who neglect it, according to a Canadian study. And as an added bonus, it's relatively cheap.

Skinless chicken breasts

There aren't many other foods that can provide you with 26 grams of protein for just 128 calories, which is why skinless boneless chicken breasts are a great food to support weight loss.

But there is one more thing - the light taste of chicken breasts makes them a super versatile product, which means that the number of ways to prepare it is practically endless. This is important because boredom is a big reason why diets often fail.

Lentils

A glass of boiled lentils will not only give you almost 18 grams of protein, but also as much as 15 grams of fiber, which helps to slow down the digestion of food and stabilize your blood sugar to stay full for several hours. This means that these modest-looking legumes trigger powerful weight loss.

In a recent Canadian study, people who ate only one serving of lentils a day lost a pound in just six weeks - without making any other changes to their diet. Now, just imagine what a good old lentil can do as part of a healthy diet combined with a good exercise regimen.

Pork fillet

Photo: VILI-Violeta Mateva

For just 30 extra calories per 100g serving, this lean meat will give you as much protein as the same amount of skinless boneless chicken breasts (about 26 grams). So when you want to diversify and change your usual chicken, this is an equally satisfying choice.

Tempe

Haven't you tried the little-known tofu cousin? Now is the time. Tempe is a fermented soy product with a nutty flavor and a shiny, soft texture, boasting 16 grams of protein per 85 gram serving. But that's not all. Like lentils, tempeh is a fantastic source of fiber, giving you 7 grams per serving. And this will help you stay fuller for even longer compared to pure protein.

Canned tuna

Like wild salmon, it is another major source of fat-burning omega-3 fatty acids and contains 16 grams of protein per 85-gram serving. But unlike the pink piece of salmon, canned tuna is much cheaper.

Plus it is very affordable and you can always have it on hand, which means you always have the opportunity to eat healthily. So you can stick to a weight loss plan and achieve your goals easily. If you are concerned about mercury intake, stick to cans with lower mercury content.