High Protein Foods to Lose Weight
by MedPlus Team, May 6, 2021
Foods rich in protein are great for weight loss because protein boosts the metabolism of the body for a few hours thus helping in weight loss. This happens because the body uses up more energy (calories) to digest protein. Protein leaves you feeling full for a longer duration and that results in decreased hunger thus makes you consume lower calories throughout the day. The best part is that you can shed weight without compromising your health. Hence, intake of high-protein foods in adequate quantities indeed helps in weight loss. Now if you are wondering which are the best high protein foods for weight loss, then here is the list of options for you:
List of High Protein Foods:
When it comes to healthy high protein foods for weight loss, we can’t afford to miss the mention of eggs. It is a protein-rich superfood that also contains healthy fatty acids. Besides a high amount of proteins, eggs comprise vitamin A, vitamin B-12, iron, zinc, and selenium. They can be added to the diet in various forms as they are one of the most versatile food items. You can have eggs as a snack or add them to your breakfast meal.
Next in the list of protein-rich foods list if lentils. Varieties like Lobia, Green Moong, Urad Dal, Masoor Dal, and others are the next best protein source. They are a highly versatile food option as they can be used in multiple dishes. You can add them to soups, salads or prepare a dish using different spices.
Additionally, they contain easily digestible carbs. The fiber contained in lentils feeds healthy bacteria present in the colon, thereby promoting gut health. Lentils also eliminate the risk of severe diseases such as diabetes, Pericardial Disease, Heart Arrhythmias, and Cancer. Plus, they are high in iron, folate, and manganese. Lentils are also a good source of healthy plant compounds and antioxidants.
3. Greek yogurt
It is one of the few high protein foods for weight loss that contains high amounts of calcium. Greek Yoghurt is creamy and thick and has adequate proportions of casein protein and whey protein. Moreover, this superfood is easy to digest. It can be consumed with smoothies or eaten as it is. It aids in weight loss and promotes fullness.
When it comes to foods rich in protein low calories, then you can never forgo Nuts. A good source of plant-based protein Nuts like walnuts, almonds, pistachios, and cashews are high in protein. Plus, they also offer the benefit of healthy fiber and fats essentials for maintaining a slim waist. You can take an adequate amount of any nuts of your choice in the morning. Alternatively, they can be eaten as an evening snack as well. You can also consume in the form of nut butter and add them to the smoothies.
5. Chia Seeds
Chia seeds are foods rich in protein low calories. They are sourced from a plant that is native to Guatemala and Mexico – the Salvia hispanica. The seeds also contain high amounts of magnesium, iron, selenium, omega-3 fatty acids, calcium, and antioxidants. They are also a good source of plant-based compounds.
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They are one of the versatile, healthy high protein foods for weight loss that can be used in multiple ways. Chia seeds absorb water and are bland in taste. You can add them in smoothies, puddings, and baked items.
6. Nutritional Yeast
If you have been wondering what high protein foods for weight loss are, then place your bet on Nutritional Yeast. You can even use Nutritional yeast for garnishing popcorn and pasta. It’s an ideal option for the ones looking for healthy plant-based protein sources. Plus, it is also a good source of fiber, manganese, zinc, copper, and magnesium.
You can also consider this superfood for meeting your body’s Vitamin B12 and Vitamin B requirements. The cheesy flavored nutritional yeast completes the protein-rich foods list. It can be used in various dishes, including scrambled tofu and mashed potatoes.
Beans are high protein foods for weight loss. They are also an excellent source of fiber. The varieties like kidney beans, pinto, and Black beans also serve as a high-quality protein source. Plus, you can again intake beans for acquiring the benefits of vitamin B along with other minerals, including iron, magnesium, and phosphorus.
Counted among the top healthy high protein foods for weight loss, Chicken is another excellent protein source that also strengthens the muscles. Additionally, this superfood is also a good source of multivitamins responsible for the body-s proper functioning. It increases body stamina and energy level allowing the individuals to perform better during a workout session.
9. Green Peas
Green Peas are next in this protein-rich foods list. Moreover, it can help you meet your daily intake of manganese, fiber, vitamin K, Vitamin C, Vitamin K, folate, and thiamine. It is also an excellent source of B vitamins, phosphorus, iron, copper, magnesium, and zinc. They can be used in various Thai preparations, soups, and recipes like guacamole.
10. Soy Milk
Soy milk is a plant-based product extracted from soybeans. It contains various minerals and vitamins and a perfect alternative to animal-sourced milk. It’s not only rich in protein but also contains high amounts of vitamin B12, calcium, and vitamin D. Note that soybeans and soy milk don’t include vitamin B12 naturally.
Go for its fortified variant if you want to intake B12 vitamins through this product. The product can be added to various baking and cooking recipes. It is essential o pick its unsweetened version to cut down the amount of sugar intake in your body.
There are countless high protein foods for weight loss from seeds and nuts, grains, legumes, and soy products. You can pick any of the options according to your taste and lifestyle. However, keep in mind that each food item has different amounts of protein. In this list, we have included the best protein sources for vegans, vegetarians, and non-vegetarians.
You may incorporate them into your diet according to your daily protein intake needs. Also, don’t stick to one source of protein. It’s best to add the goodness of different protein-rich foods to your diet to eliminate the deficiency of other vitamins and minerals.