Losing weight and getting rid of excess belly fat can be a long and tiring process to really see results. Looking at diets that contribute to , it seems like the perfect place to start making long-term changes.
Including more protein in your diet can help you lose weight in a number of ways. When combined with exercise, high protein intake helps build leaner muscle, and “lean muscle helps you burn more calories throughout the day.” medical news today report.
However, high-protein foods “may help with weight loss by reducing hunger and promoting satiety,” he explains. Brittany Dunn, MS, RDN, CDspecializes in sports nutrition and has experience working with and educating athletes through Dunn Nutrition. A high-protein diet is very effective for weight loss because it “maintains muscle mass and prevents metabolic decline.” she says
A common misconception about high-protein diets is that many people want to overcompensate with the intention of losing more body fat, explains Dunn. , is not sufficient to contribute to a high-protein dietary plan and supplementation is necessary.”
According to the National Academy of Sports Medicine (NASM), if you’re working on overall weight loss, you should be consuming “1.6 to 2.2 grams of protein per kilogram of body weight” each day.
“Few Americans consume inadequate amounts of protein,” says Dan. Thick sauces or soups blended with legumes (such as lentils), or [layer] Steamed vegetables, tofu and sweet potato curry. ”
To get to the heart of which foods pack the best protein punch, here are 10 high-protein foods that can help you reach your weight loss goals and shrink that waist. For more, see Eating Habits to Lose Belly Fat As You Age.
1
egg
Protein per egg: 6 grams
Eggs can get a bad rap because people have differing opinions about how eggs affect cholesterol. However, many experts say eggs are an excellent source of lean protein to add to your diet.
“Eggs are a great food that keeps you feeling full for hours. They are also very versatile and inexpensive,” he says. Lisa Young, PhD, RDNis the author of , Finally Full, and Finally Slim and is a member of our Medical Professional Advisory Board. “You can make a veggie omelet, eat hard-boiled eggs, or enjoy scrambled eggs for a healthy dose of protein.”
Research also supports the idea that eggs can be an excellent high-protein food for weight loss. One study published in International Journal of Obesity People who ate eggs instead of bagels for breakfast lost weight and had lower BMI.
RELATED: 7 Best High-Protein Foods to Eat for Breakfast
2
lentil
Protein per cup of cooked lentils: 18 grams
The best protein sources for weight loss are those that also provide healthy amounts of fiber.
“This legume is the perfect food because it’s rich in both protein and fiber and is a true weight loss winner,” says Young. You can try one of our salads or make a lentil soup to enjoy.” Or you can try one of these 31+ healthy lentil recipes.
3
Edamame
Protein per cup of edamame: 18 grams
Edamame is a delicious plant protein that easily fits into a weight loss diet plan.
“Edamame is a nutritious legume rich in protein, vitamins and minerals and makes a great snack, appetizer, or addition to any meal,” Young says. Or you can buy them frozen and add them to salads and vegetable dishes for extra protein.
Four
Tempe
Protein per cup of tempeh: 34 grams
Tempeh, a soy-based food that is versatile enough to replace meat in most dishes, is “a satisfying weight loss food that’s fermented and good for your gut,” says Young.
According to an article published in journal of nutritionthose who ate soy-based snacks and high-fat snacks felt fuller and satiated between meals. This is an important clue that
Five
red meat
Protein per cup of chicken breast: 38g
It may seem like an obvious choice, but choosing certain meats as your protein source in your diet can make a big difference when it comes to shedding fat. Red meats such as loin, bison, whitefish, salmon and shrimp contain high levels of protein, low calories and healthy fats. red meat, medical news today I will explain.
When eating red meat as a priority, you can limit the amount of “saturated fat” [you] United States Department of Agriculture (USDA) and Dietary Guidelines for Americans.
Another piece of the puzzle is that how you cook red meat can contribute to fat loss. [by] Grill, broil, or roast to reduce the amount of saturated fat. ”
RELATED: These are the best forms of lean protein you can eat
6
Chickpea
Protein per cup of chickpeas: 15 grams
Chickpeas are a plant-based protein source that can be added to almost any meal.
“Chickpeas are known as complete proteins because they contain all nine essential amino acids that play important roles in metabolism and bodily functions.” Cleveland ClinicThe high protein and fiber content in chickpeas helps keep you feeling fuller for longer. This is important if you are trying to lose and maintain weight.
Chickpeas, like vegetables, are also considered legumes with the nutritional value of a high-protein food, according to a review in . nutrientsThe review also notes that the vast array of nutrients found in chickpeas have a significant impact on weight loss by regulating the body’s glucose and insulin responses. It plays a role in slowing absorption, so you’ll be full of energy while eating low-calorie foods.
One way to get more chickpeas into your diet is to “serve legume-based hummus on sandwiches and wraps,” Dunn says.
7
Quinoa
Protein per cup of cooked quinoa: 8 grams
Whole grain foods are another group that has great benefits in terms of protein. Considered a complete protein. Plant-based protein sources easily fill you up and support your fat loss goals by helping you build more muscle and a stronger metabolism.
Quercetin and kaempferol, two flavonoid plant compounds found in quinoa, also aid in weight loss by protecting intestinal cells and supporting powerful metabolites. Having powerful metabolites boosts your metabolism and allows it to work more efficiently in converting food into energy rather than alternative energy (fat). However, combining quinoa with high-calorie, high-fat foods can hinder, rather than support, your fat loss journey, so be careful with anything you combine with this protein-rich food.
8
Black bean
Protein per cup of black beans: 15 grams
There’s nothing wrong with enjoying high-protein, healthy carbs, especially when you’re trying to lose fat. Provides both fiber. One study saw significant weight loss results after including beans and legumes as the primary source of protein for eight weeks.
The subjects in this study were found to have significantly reduced body fat, reduced waist circumference, and lower blood pressure and total cholesterol. With a controlled appetite and a body filled with healthy protein and fiber, you are more likely to lose more fat over time.
Dan recommends filling a protein-packed burrito bowl with black beans, grilled chicken breast, grilled vegetables, and salsa. Black bean omelet recipe.
9
low fat dairy
Protein per 7 oz container of low-fat Greek yogurt: 20 grams
Dairy doesn’t have the best reputation as a solid fat-loss journey supplement, but it may accelerate weight loss for many people who consume more dairy every day. Turning to fatty milk, certain cheeses (such as cottage cheese), and low-fat Greek yogurt can support your body’s need for natural dairy-based nutrients (such as calcium) and high protein sources.
Journal of the North American Obesity Society conducted a study of participants on a low-calorie diet consuming 3 to 4 servings of dairy products (various types) daily for 24 weeks, and found that many lost a significant percentage of their total body weight.
The study found that calcium levels, combined with the moderate protein properties of dairy products, accelerated the body’s metabolism and improved natural energy stores, thus contributing significantly to weight loss.
Want to sneak in some extra protein? For a balanced smoothie, try mixing your favorite Greek he yogurt, low-fat milk (or a high-protein non-dairy alternative), fruit, and vegetables, says Dan. If you’re not a huge smoothie fan, she also recommends topping Greek yogurt with seeds or nuts, nut butters, and hemp hearts.
Ten
whey protein
Protein Per Serving of Whey Protein Isolate: 26 Grams
In its original form, whey protein is found primarily in dairy products such as milk and cheese. I’m here. The most important whey group when it comes to fat loss is the branched-chain amino acids (BCAAs) of leucine, isoleucine and valine, which promote vital muscle growth.
Consuming whey protein for fat loss is highly recommended as it compensates for lean muscle (similar to meat) throughout the body which burns calories at a higher rate than body fat.
There’s a reason whey protein is one of the most commonly used and researched protein powders on the market. It can be blended or mixed into so many staple foods and drinks that are already part of your diet.
The original version of this article was published in August 2022. It has since been updated to include more entries.
