Protein is the single most important nutrient for weight loss and a well-shaped body. It has countless health benefits, and it is a well-known catalyst for weight loss. Being a building block of muscles, it accelerates metabolism, changes several weight-regulating hormones, and suppresses appetite.
In a combination with regular exercise, protein can help you reach even the most challenging weight loss goals.
Therefore, here are the best 25 high protein foods you can consume to lose weight:
• Boiled potatoes are full of nutrients and protein
• Dried apricots are excellent sources of protein and fiber, so they boost weight loss
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• Beans and legumes are rich in protein and fiber and create a feeling of fullness
• Nuts are rich in protein, fiber, and healthy fats
• Oatmeal is rich in protein and soluble fibers
• Chilli peppers are full of protein and capsaicin, an active ingredient that reduces body weight, total body fat percentage, and abdominal fat
• Broccoli is nutrient-dense and calorie-low food, and a stalk contains 4gr of protein
• Cruciferous vegetables are rich in protein, and fiber
• Avocados are packed with protein and fats and low in sugars, so they are a real superfood
• Chia seeds are full of fiber, protein, and omega-3 and omega-6 fatty acids
• Eggs are among the richest protein sources, they are nutritious, and promote weight loss and satiety
• Seaweed is rich in protein is one of the best dietary ways to prevent weight gain due to thyroid disorders, since it is high in iodine
• Yogurt is abundant in iodine and probiotics that help digestion and improve gut health
• Fatty fish are full of high-quality protein and omega-3s
• All fruits help the process of weight loss, but raisins, guava, dates, and prunes are the highest in protein
• Grapefruits are rich in protein and important nutrients that help weight loss
• Coconut contains high amounts of protein and a whopping amount of dietary fiber
• Cranberries are rich in protein and in a substance called ursolic acid, which reduces diet-induced obesity, glucose intolerance, and fatty liver disease
• Grape nuts are abundant in fiber, whole grains, minerals, and protein
• Leafy greens are full of protein and fiber, as well as vitamins, minerals, and antioxidants, and low in calories
• Cottage cheese is high in calcium that helps the fat burning process and a rich source of protein
• Mushrooms contain decent amounts of protein and regulate blood sugar levels
• Quinoa is extremely rich in protein and essential amino acids, so it is one of the best weight loss foods
• Cucumbers are rich in protein, low in calories, and full of water, which is excellent for weight loss
• Lean beef is a great source of nutrients and protein
Even though researchers haven’t found the ideal formula, according to experts, one needs to factor the body weight and activity level to evaluate the amount of protein needed daily.
Yet, a good baseline for individuals who exercise at a moderate level is between one-half and three-quarters of a gram of protein per pound of bodyweight. Yet, if one tends to lose weight, it would be beneficial to increase the amount of protein—between 90 and 150 grams daily—in order not to lose muscle mass.
Moreover, the body uses protein most effectively when it is taken at regular intervals, so you should divide the daily intake into four equal amounts for breakfast, lunch, a snack and dinner.
Also, if you exercise vigorously, do not forget to take another 50 grams of protein at night, before going to sleep, to support the overnight muscle repair process.
Sources:
medicalxpress.com
www.healthline.com
www.powerofpositivity.com
