Protein is a very important nutrient for weight loss. It’s the building block of muscles that help in the fat-burning process. Enough supply of protein ensures that the organs in the body are in its optimal condition and to ensure normal function. This is the reason why you should pack your diet with foods rich in protein that are not just satiating but also highly nutritious.
Consuming more protein means lower blood pressure and insulin control. Experts recommend that men consume 56 grams of protein and 46 grams for women. Although it is the recommended dietary allowance, you need more dose if you’re trying to lose weight.
Check out the following foods that you can get protein from:
If you want to get meat protein but dodge the fat content, stick to white-meat poultry. However, the skin of poultry food items has high saturated fats so make sure to remove it before cooking. The skin tastes delicious but it’s not a good choice if you’re in the weight loss zone.
One good option is skinless chicken breast. Most of the calories of this food came from protein that is less likely to be stored as fat.
2. Cheese and yogurt
Dairy products have one thing in common: they are massive protein sources. The likes of cheese and yogurt are just some that you can enjoy on your meals. It’s also packed with calcium and Vitamin D that strengthens the bones Getting low-fat milk is also a good option as your protein source. With dairy products, you get to strengthen your immune system and bones plus a dose of protein.
Eggs are one of the best foods rich in protein that you can add to your meals. It’s packed with protein but with fewer calories, so you can eat more without hurting your regimen. Eggs are also loaded with vitamin and minerals as well as antioxidants that will give you both body and brain energy.
Eggs are highly satiating and it can suppress hunger and cravings in between meals. Studies have found that eating eggs in the morning would result in fewer calories consumed later in the day.
Lentils and beans are rich in fiber, magnesium, iron, folate, copper, and more nutrients that the body needs. Most of all, it’s a rich source of plant-based protein. Vegans will attest to lentils’ ability to satiate and provide protein even in the absence of meat sources. It’s an excellent food item with very-low-calorie content so you can still be in harmony with your diet. If you do not want too much meat as a source of your amino acids, you can switch to beans or lentils as your foods rich in protein.
Experts found out that soy has the ability to lower cholesterol levels in the body by as much as 3%. This is a good source of protein without the dreaded fat. Soy also promotes heart health and if you are lactose intolerant, this would be a good alternative to dairy products.
Though it doesn’t taste as good as meat, soy is a healthy choice.
6. Pork tenderloin
It’s undeniable that meat is the number one source of protein. It’s easily available and quite a necessity aside from the usual plant-based sources. Meat is rich in protein and a small serving can already give you the day’s protein requirement.
What’s important is you get a cut that has low fat and leaner than any other. This is to ensure that you’re not consuming unnecessary calories and cholesterol that will sabotage your weight loss plan.
Beef, as another meat, is a massive source of protein. Unlike plant-based foods rich in protein, beef tastes good and loaded with iron, Vitamin B12, and more nutrients. This is a good choice if you’re on a low-carb diet. Beef is sometimes the source of some protein powder, and if you’re thinking of using it, you might as well eat the source.
The beef powder may sometimes taste disgusting and since it’s processed, it’s stripped off of nutrients. However, make sure that you keep everything in a minimum as beef is still a source of cholesterol.
Nuts, next to eggs, are the most popular sources of protein. The likes of almonds are high in fiber as well as important nutrients like Vitamin E, magnesium, and manganese. You can munch a small serving every day to keep up with your protein needs. However, be mindful as nuts tend to be high in calories.
A piece of almond has 0.25 grams of protein so eating 10 pieces would already give you half of your dietary allowance.
Oats are no doubt the healthiest grain to have grown on the surface of the earth. It is a good source of fiber, Vitamin B, manganese, and more minerals that you can’t find in other food items. Half a bowl of cooked oats has about five grams of complete protein as well as 4 grams of fiber and 27 grams of carbohydrates.
It gets a bit tricky on the carbs part but if you keep it in moderation, you will still be safe from excess calories.
Who wouldn’t know tuna? First, it’s rich in Omega-3 fatty acids and more nutrients that the body needs. If you’re getting canned tuna, pick one that’s canned with water. This has fewer fats and you’ll get more iron and potassium. You can actually make canned tuna a regular part of your diet.
Quinoa is dubbed as one of the “superfoods” of nature. It’s a grain that carries loads of nutrients, fiber, and antioxidants aside from its natural protein. It helps the body get rid of free radicals while supporting muscle growth.
These foods rich in protein are just some of the good additions to your diet. Pick those that will work harmoniously with your weight loss plan and enjoy your dose of protein. Did we miss some of your favorite protein foods? Let us know below!