7 High-protein Food Items for Weight Loss

Everyone wishes to have a slim and sleek figure and a perfectly toned body to compliment their looks. But, a toned body is not everybody’s piece of cake, and it takes a considerable amount of effort.

One needs to work hard to maintain ideal body weight. If you are in the context that strenuous exercise is the only way to lose weight, it is time to correct your perspective.

How is protein vital for healthy weight loss?

Proteins are macronutrients that we consume in our everyday diet, perhaps in smaller volumes. Proteins are bodybuilders and important in building a healthy muscle mass. They are commonly found in animal products like milk, meat, fish, and egg; their vegetarian counterparts are nuts, legumes, pulses, and cereals.

High protein diets can prevent obesity and help manage body weight.  By replacing the carbohydrates and fats in the diet with protein, we end up compromising our hunger hormone, enhancing satiety values, and eventually losing weight.


Seven high protein food items that help in weight loss:

Protein foods are made of amino acids and help us burn more calories than anticipated. They have a metabolic advantage over foods that are poor in protein and can reduce appetite and hunger.  The recommended dietary allowance of proteins is 1mg/kg body weight. Those making transformations in their diet for weight loss should increase the protein quantity and decrease fats and carbohydrates. Some of the food items with a high content of protein, and a must to include in your weight loss diet chart are:

1. Eggs Albumin or egg white:

The white portion of the egg comprises 100% natural protein. Apart from proteins, the egg whites are also rich in Calcium, Vitamins A, B, D, and E. It also comprises all essential amino acids and vital minerals such as potassium, magnesium, zinc, phosphorus, etc. Consuming egg whites for breakfast can be a healthy start to foster metabolism and take you on the right path of the weight loss journey.

2. Chicken lean meat:

Chicken flesh is high in protein content and low in calories when compared with red meat. As it is an excellent source of lean meat, many bodybuilders and fitness freaks cook chicken meat in low oil and include it in their fitness regimen. There are about 62 grams of protein in a whole chicken leg and this helps fitness trainees to gain muscle mass without gaining weight.

3. Soybeans:

Like other legumes, soybeans are rich in many vitamins and minerals. The proportion of proteins in Soy is high compared to carbohydrates and fats. Soy is a sustainable vegetable protein and is easily available on the market. Soy has a protein content of 50%. The U.S. Soy is easily available and can be incorporated into an everyday diet to promote weight loss and healthy living.

4. All varieties of Lentils:

A meal is not complete without a serving of lentils in most Asian families. Lentils are readily available and serve as a low-cost protein supplement in our everyday diet. Apart from rendering a good chunk of protein, lentils are also a good source of fiber and other essential minerals. 100 grams or a cup of lentil can render about 18 grams of protein. They take time to digest and give a sense of fullness. Thus, by enhancing the intake of lentils, you can replace carbs and get a step closer to your weight loss goal.

5. Fish:

People who are on the road towards healthy weight loss should consume fish several times a week. It adds more flavor to the otherwise boring weight loss menu and helps stick to it for a longer duration. Apart from being a good source of protein, fish is a good source of omega-3 fatty acids as well. And when fish is included in the weight reduction diet, it promotes better weight loss owing to the special type of amino acids present in fish protein.  

6. Skimmed or low-fat milk

Skimmed milk is the best choice for a low-calorie source of protein and may render about 8 grams of protein per 100 ml. Skimmed milk also serves as an excellent source of calcium, vitamin D, and other vitamins and minerals and is thus mandatory in the otherwise calorie-deprived weight loss menu chart.

7. Beans:

Beans and legumes such as kidney beans, black beans, green beans, etc., are good sources of protein and fiber. Fiber adds roughage to the diet and improves satiety levels. People who include beans in their diet tend to eat less and enjoy better weight loss.

Bottom Line:

It is quite simple to achieve weight loss by maximizing the quantity of protein in the diet and mitigating carbohydrates and fats. Following a protein-filled diet with regular exercises clears the road towards the weight loss journey and promotes a healthier lifestyle.