Protein is the most essential nutrient when it comes to weight loss. Consuming a high-protein diet boosts the body’s overall metabolism and helps in controlling hunger pangs. Also, it helps prevent muscle loss and makes you burn more calories. Increasing your daily protein intake is simple. You do not have to restrict anything but just add some natural high-protein foods to your diet. Couple it with a healthy workout regimen and witness the amazing transformation in your body. To get the best results, here is a list of high-protein foods that can be added to your everyday diet to lose weight.
Almonds
when it comes to high-protein foods, almonds undoubtedly top the list. This delicious nut is a storehouse of protein. One almond contains 0.3 grams of protein and a substantial amount of fiber. Munching on this protein-rich snack can provide a feeling of satiety, which in turn improves appetite control and leads to a reduced calorie intake.
Broccoli
Usually a nightmare for every kid, broccoli secures the second top spot on our list of high-protein foods. One cup (91grams) of raw and chopped broccoli contains 2.6 grams of protein. Besides, it is also rich in vitamin C and K, magnesium, phosphorous, and potassium.
Chickpeas
Chickpeas are a rich source of protein, dietary fiber, and potassium. One cup (200 grams) of chickpeas contains 39 grams of protein, which helps in suppressing hunger for longer durations. Also, they are cholesterol-free and low in saturated fat, making it a perfect addition to your heart-healthy diet.
Eggs
Eggs are among the healthiest high-protein foods you can consume for weight management and gaining muscle strength. They are incredibly nutrient-dense and filling, with every single egg containing 6 grams of protein. Eggs also contain several essential vitamins, minerals, and healthy fats, which ramps up your metabolism and make you feel fuller for longer.
Green peas
Green peas are an excellent food item to promote weight loss, owing to the rich concentration of proteins, dietary fiber, and vitamins in it. These pea-sized gems serve as perfect filler for high-calorie foods, offering 5 grams of protein per half cup.
Cottage cheese
Loaded with proteins, calcium, vitamin B2 and B12, phosphorous, and several other nutrients, cottage cheese is one of the best high-protein foods recommended for weight loss. It is low in fat and calories and contains 26 grams of proteins per cup (226 grams).
Greek yogurt
Probiotics such as yogurt is a powerhouse of proteins and good bacteria which can boost your metabolism and help you lose weight. Non-fat Greek yogurt not only contains 17 grams of protein per cup (170 grams) but also is scrumptious to eat, making it a perfect treat.
Make sure you do not pick the one with added sugar. Full-fat Greek yogurt is also rich in protein but contains high calories.
Lentils
Lentils are the best source of plant-based proteins. One cup of cooked lentils (198 grams) contains 18 grams of protein. It is also rich in dietary fiber and minerals such as potassium, magnesium, manganese, iron, copper, and folate.
Peanut butter
How can the delicious peanut butter be forgotten while talking about high-protein foods? Infamous for its high-calorie content, it is actually an excellent source of protein. Just two tablespoons of peanut butter pack 8 grams of protein, offering an easy way to add taste to a variety of snacks. Also, it has the ability to keep you full for protracted hours and helps you cut down on unnecessary munching.
Quinoa
Quinoa is the ultimate thing for those seeking healthier grain options. With a high protein concentration, it is also packed with nutrients such as magnesium, iron, fiber, and copper. One cup of quinoa contributes 8 grams of high-protein to your diet. Having all the essential amino acids further makes it ideal for effective muscle building.
How much protein content is optimal?
An average woman can take 46 grams of protein while a man can take up to 56 grams. This implies that the amount is sufficient to avert protein deficiency in the body.
However, if you are looking to lose weight, this amount is far from optimal. Studies reveal that an average person needs an intake 30% of total calories to effectuate weight loss. Alternatively, you can calculate your everyday protein intake based upon your weight. Generally, 2 to 2.3 grams of protein is recommended per kilogram.
Protein is not just the simplest but also the most delicious way to lose weight. Consuming high-protein foods can serve as an efficacious obesity prevention strategy. Just make sure to use a nutrition tracker to closely track your intake. Also, try to spread the protein consumption throughout the day by eating a small portion with every meal.
