Weight Loss

54 Best High Protein Food for Weight Loss

November 23, 2020

Overview

If you are on a weight loss journey, you have to watch your macros and count the number of calories consumed and choose to eat the right foods. There are healthy fats and various foods that offer the highest doses of protein for the body to choose from. For instance, leafy greens and cruciferous vegetables are the most nutritious options for you if you need to lose weight. Salads, depending on your choice or assortment of vegetables, lend a variety of fresh and healthy nutrition to the body. They are high in nutritious value at the same time as being energizing. When it comes to salads, you can choose from a variety of healthy ingredients available such as greens, sprouts, chickpeas, boiled chicken, beans, eggs, etc. These ingredients ensure that you get the required levels of energy to get through the day while contributing the needed levels of vitamins and minerals to the body. Minerals are essential to the body. We often ignore that our body needs to meet its required levels of micronutrients since we are too busy tracking our macronutrient requirements.

Protein is nutritious and an essential component in any diet for weight loss. Some nutritionists and health experts even say that protein is the king of nutrients when it comes to weight loss. People on a weight loss regime are recommended for high protein usage. Consuming protein and leafy greens and fibers help increase the body's metabolism. It also helps in reducing appetite and changes the behavior of weight-regulating hormones.

Importance of Protein for Weight Loss

As discussed above, protein increases the body's metabolic rate, and it helps change the behavior of many weight-regulating hormones. It enables you to burn more calories, a proven way to reduce weight. Further, the intake of proteins helps in reducing the appetite and controls hunger pangs. Protein-rich food enables you to stay full and experience less hunger or cravings for carbs. Eventually, this leads to your habit of binge eating dying out.

What is the Recommended Amount of Protein for your Body?

Experts say that consuming around 30% more protein than the average calorie intake is optimal for weight loss. Protein is an integral part of any weight loss plan. It is one component that you cannot completely cut off from your body. It allows your body mechanisms to perform efficiently and effectively. People who do not eat the prescribed amount of protein in a day may fall prey to several diseases. Protein helps weight watchers to attain a lean and thin body. The recommended quantity for protein consumption for males is about 56 grams per day, and for females is 46 grams of protein in a day.

For a high protein diet, the intake of the following foods is highly recommended:

Flax seeds

Flax seeds have become extremely popular due to their weight loss properties. Flax seeds are structured in a way that they carry about 1.3 grams of protein. They comprise omega-3 fats and are rich in iron and fiber, which fastens weight loss.

Green tea

Not only is green tea high in antioxidants, but it also does not contain any calories and is also high in catechin, a component that aids in weight loss.

Turmeric

Tumeric contains various healing properties. Over time, researchers have also proved that turmeric can help the weight loss process. The herb is said to help by expanding fat cells while improving the energy metabolism in the cells.

Raspberries

Raspberry is low in calorie content. They are rich in vitamin C and are known to be high in ketones, chemical compounds that help break down the fat. It is one of the reasons why raspberries are actively consumed while on a ketogenic diet.

Peanut Butter

Peanut butter is known to be a great source of healthy fats, the same time as being high in protein. The protein component is so high in the peanut butter that about two large spoons of peanut butter contain as high as 7 grams of protein. Besides that, it is full of potassium, vitamin E, and magnesium and is also very high in energy. However, it is essential when losing weight to only go for organic peanut butter. Processed ones containing processed sugar, extra oils, and other ingredients are not recommended.

Broccoli

Broccoli is another food that is high in protein and ideal for consumption on a high-protein diet. Research shows that about one cup of broccoli contains almost 2.6 grams of protein. In addition to that, it also includes a variety of nutrients, such as folate and potassium. This vegetable is a powerhouse of nutrients and contains only 31 calories per cup.

Cauliflower

Cauliflower is rich in protein. Like broccoli, it is packed with nutrients and contains very few calories. About one cup of cauliflower contains 27 calories n average and about 2 grams of protein.

Chinese Cabbage

This vegetable is also known as bok choy. Most of the calorie count of this vegetable comes from protein. It also carries antioxidant properties.

Eggs

Eggs are the most readily available and richest source of protein. Eggs are also full of healthy fats. Studies show that consuming eggs can make people feel fuller and more satisfied. It helps people to stop overeating.

Beef

Beef is another type of food that is high in protein. Beef carries a high amount of protein per serving. Further, a variety of different kinds of beef is chosen if you are on a weight loss regime. The choices of beef vary from person to person depending on the type of diet they follow. People following a low-carb diet regime prefer to eat whole-fat meat, whereas those on a moderate-carb diet prefer lean beef.

Chicken breast

When it comes to lean protein options, chicken breast works the best. Chicken breast's calories come primarily from protein, especially when served without skin. Specifically, 136 grams of skinless chicken breast lends about 26 grams of protein to the body.

Oats

Oats are an excellent source of complex carbohydrates. About 17 grams of protein is present in every 100 grams of oats. They are a straightforward meal to consume as raw oats are easy to prepare. People like to add fruits and flavors to them to add to their taste. Fruits and nuts compliment oats the most. However, people should avoid the consumption of processed oatmeal as they often contain added sugars.

Tuna

Tuna is an excellent source of protein. It is another food that is quickly and widely available and is also low in calorie count. Tuna is supposed to be lean fish with minimal fat. Hence, it is ideal for people who are avoiding high fat intake. People like to add tuna to their salads, sandwiches, and snacks. However, additional dressings and consumption of condiments along with tuna should be avoided, such as mayonnaise, as these carry extra sugars and unwanted calories.

Tempeh

Tempeh is a popular source of protein. Vegetarians widely consume it. Tempeh is sourced from soybeans, just like tofu. However, it is known to have a higher protein count than tofu. It offers about 17 grams of protein per half cup of serving. Tempeh is a bit difficult to find in local supermarkets.

Spirulina

Spirulina is a bacteria that grows in both fresh and salt waters. The bacteria is known to offer a range of nutrients and protein. People usually consume it in small amounts in powdered form.

Black beans

Black beans are considered to be the most inexpensive source of protein. They are rich in protein and can be prepared in various ways. They work best as salads with leafy greens.

Lima beans

Lima beans are another rich source of protein. They offer about 21 grams of protein for every 100 grams of serving.

Corn

Corn lends about 15.6 grams of protein per cup of serving. Corn carries a good amount of fiber and minerals, including calcium, making it healthy food to incorporate into one's diet.

Salmon

Salmon is considered to be rich in omega-3 as it is a fatty fish. It is also an excellent source of protein and can help you feel fuller for a while after eating.

Potatoes

Even though potatoes are a starchy carb, they are also good sources of protein. Research shows that one medium potato with the skin serves about 4 grams of protein to the body. However, when watching weight, you should avoid keeping potatoes as a sideline as they can quickly increase the calorie count.

Legumes

Legumes are a rich source of both fiber and protein. People opt for legumes as they are pretty filling. However, some people try to avoid eating legumes as they may have trouble digesting them.

Hemp seeds

Hemp seeds are often used as a substitute for croutons in salads. A tablespoon of hemp seeds offers about 9.5 grams of protein. Hemp seeds are easy to source and available in most grocery stores. However, they can be a bit expensive.

Sun-dried tomatoes

Sun-dried tomatoes are an abundant source of protein. They are widely available and offer additional nutrients and fiber to the body.

Chickpeas

Chickpeas are a healthy protein. They are high in fiber and are full of nutrients that support heart and bone health. They also aid in preventing cancer.

Quinoa

Quinoa is one of the only complete sources of vegetarian protein. It contains just about all 11 amino acids which are required to make a protein complete. It is an excellent food choice for vegetarians or those who do not prefer to eat a lot of meat.

Greek yogurt

Low-fat Greek yogurt carries about 19 grams of protein for every 200 grams of serving. However, it is recommended that you avoid consuming Greek yogurt with added sugars or artificial flavors. It is best to make your yogurt at home and add flavor. You can include fruit or seeds in your serving.

Cottage cheese

Cottage cheese is low fat and contains an abundance of protein, making it an ideal choice for consumption on protein diets. It also offers calcium and other nutrients to the body.

Almonds

Nuts are high in calorie count, but when consumed in moderation, they can be a suitable alternative to unhealthy snacks. They can be a filling, protein-rich snack to incorporate into your diet.

Milk

Cow's milk is a rich source of protein for people who are not lactose intolerant. About an 8-ounce serving of milk contains 8 grams of protein.

Lentils

Lentils are a healthy source of plant protein and fiber and are very affordable and beneficial to heart health.

Pumpkin seeds

Pumpkin seeds are abundant in protein and minerals, such as magnesium and selenium. People watching their weight or losing it should avoid oil-roasted pumpkin seeds and instead opt for dry roasted seeds.

Avocado

Avocados contain proteins as well as heart-healthy unsaturated fats. They carry good levels of fiber and nutrients, such as potassium. However, portion control is necessary with avocados since they are very calorie dense.

Pistachios

Pistachios have a low-calorie count compared to other nuts at the same time as being abundant in proteins. Research shows that an ounce of pistachio contains about 6 grams of protein and plenty of other nutrients, including a high dose of B-6.

Chia seeds

These tiny seeds are packed with protein. They carry more than 5 grams of protein in every ounce. Chia seeds are also rich in omega-3s, fiber, and calcium. Vegans use chia seeds as a substitute for eggs.

Guava

Although a tropical fruit that is not widely available everywhere, guava is one of the most protein-abundant fruits available. In addition to protein, it also offers nutrients, such as vitamin C.

Artichokes

Artichokes are abundant in fiber and even offer a good dose of protein to the body. Artichokes are relatively easy to find in grocery stores and can be eaten and prepared in various ways.

Peas

Peas are high in nutrition, such as protein and fiber. Peas are also inexpensive, widely available, and can be prepared in several ways.

Bison

Bison meat is also an excellent source of protein. It is lean meat and offers less fat per serving than full-fat beef generally does. The availability of bison meat has improved over time as more and more people are using it as a substitute for meat.

Turkey

Turkey is also a powerful source of protein. A 100 grams serving of boneless turkey can provide about 13 grams of protein to the body.

Nut butters

Nut butter, such as almond and peanut butter, generally has a high-calorie count. However, they are packed with protein and healthy nutrition. If eaten moderately, they can add unsaturated fat to your diet along with a healthy dose of protein. You should get your nut butter organically made, which is not full of added sugars and artificial flavors.

Halibut

Halibut is a white fish that is an excellent source of lean protein. Half a filet of halibut contains about 30 grams of protein.

Asparagus

Asparagus is full of protein. About one-fourth of the calories in asparagus come from protein. At the same time, it is also full of nutrients, including B vitamins, and is low in carbohydrates.

Watercress

This cruciferous vegetable grows in water and is rich in protein content. It also contains plenty of vitamin K.

Brussel sprouts

Brussel sprouts are filled with protein, fiber, and vitamins. One cup serving of Brussels sprouts contains almost 3 grams of protein.

Spelt

Spelt is a variation of hulled wheat, which is very high in protein content.

Teff

Teff is a grass that is usually ground to make flour. This food is gluten-free and rich in protein content. Teff carries about 13 grams of protein for every 100 grams of serving.

Whey protein powder

Whey protein is becoming increasingly popular among bodybuilders and athletes. It is used as a supplement to help increase muscle mass and gain strength. This powder is high in protein content and is found in the liquid part of milk.

Leafy Greens

Greens such as spinach, kale, Collard, Swiss chard, etc., are perfect for weight loss. They carry various macro and micronutrients, are perfect for a weight loss diet, and have high fiber content, which helps you feel full for a more extended period.

Spinach

About a cup of spinach contains 41 calories and 5 grams of proteins, making this a superfood. It is rich in nutrients and low when it comes to calorie counts. It is also ideal for skin, hair, and bone health.