The weight loss industry is booming right now. But, something less talked about is the amazing weight loss benefits from high protein foods.
Out of all the macronutrients (carbs, fats, protein), protein is the least talked about for losing weight.
Protein has the highest thermic effect of food (TEF), meaning your body uses the most energy to digest protein.
- Carbohydrates: 5-15% of calories burned through digestion
- Fats: 0-5% of calories burned through digestion
- Protein: 20-35% of calories burned through digestion
For this reason, high protein foods should be included in any weight loss diet plan.
Let’s dive into our top 10 high protein foods for weight loss!
Eggs are a great source of high-quality protein. Packed full of vitamin D, B6, B12, and loads of minerals.
An amazing high protein food, which aids in muscle repair/growth through protein synthesis.
Recent publications from the NCBI suggests high-quality protein sources like eggs play a role in improving body composition.
These studies also noted high protein diets usually show greater weight loss, with enhanced satiety.
2. Chicken Breast
We can’t mention eggs, without also mentioning chicken breast.
Chicken breast is considered a very lean & high-quality source of protein, especially for weight loss diets.
Studies show that chicken breast is optimal for weight loss, because of the low fat, high protein, vitamins, and mineral content.
Most importantly, a high protein food like chicken breast needs to have a balance with carbs, healthy fats, and fiber.
3. Whey Protein Isolate
Whey Protein Isolate is a great high-quality protein source, which can benefit any weight loss plan.
This amazing protein supplement has been linked to lower blood pressure & reducing inflammation.
The following study conducted with the NCBI found obese subjects following a diet with whey-protein had increased fat loss while sparing muscle.
If you’re looking for a high-quality WPI supplement on the market, remember to check for FDA approval brands.
You can find our recommendation on Amazon here.
Not only is salmon a very high-quality protein. It’s also incredibly nutritious with vitamin b, selenium, potassium, and omega-3 fatty acids.
In this study, a group that consumed salmon for 8 weeks was linked to a reduction in inflammation and significant weight loss.
Just like the importance of omega-3 fatty acids in salmon, the protein levels are great for protecting bone health & maintaining muscle mass.
Lentils surprisingly are a great source of protein, especially if you follow a vegan-based diet.
And, this amazing high protein food is full of magnesium, potassium, iron, folate, copper, and magnesium.
Lentils are very low calorie & don’t contain much fats. They are packed with fiber, meaning you stay full for longer.
With large amounts of protein and fiber, you can’t go wrong including lentils into your weight loss plan.
6. Greek Yogurt
Greek yogurt isn’t just full of probiotics and calcium. It has around 2 to 3 times the amount of protein as regular yogurts.
And, can provide you with around 30% of your daily protein intake.
Researchers found in the following study that obese adults lost 61% more body fat than participants without yogurt.
Yogurt eaters in recent studies were also found to have 81% less stomach fat.
Tofu is a great source of all the essential amino acids. And, full of minerals like iron, calcium, magnesium, copper, zinc, and vitamin B1.
Soy products like tofu are a great source of high-quality protein. Soy products can range from 10-15g of protein per 1/2 cup.
Tofu contains practically no saturated fats, and has only 94 calories per 1/2 cup.
If you prefer to get your protein from non-meat sources, tofu is a great choice.
8. Lean Beef
Lean beef is not only a quality high protein source, it’s great for satiety. Meaning you stay satisfied for longer.
It’s important to make sure your beef source is still lean, with 4.5 grams or less of saturated fat and less than 95 milligrams of cholesterol per portion.
Lean beef is also full of L-Carnitine, which recent studies have found promising signs for weight loss.
Quinoa is an amazing source of protein and a great addition to any weight loss plan.
Also with high amounts of potassium, calcium, iron, magnesium, and numerous beneficial antioxidants.
Just one cup of quinoa contains 5g of fiber, compared with white rice having only 0.6g.
Because of the high amount of fiber, high protein, and low calories, quinoa is a great choice for weight loss.
Tuna is a great protein-rich food, low in fat and calories. And, provides many amino acids for building & maintaining muscle.
Not only is tuna full of protein, but it also keeps your heart happy with omega-3 fatty acids.
Tuna also contains vitamin b which helps promote stronger bones and protects against injuries.
As you can see from this list, there are so many delicious high protein foods to choose from, and packed full of nutrients.
In conclusion, a healthy mindset, effective training plan, and a balanced diet in conjunction with a caloric deficit is most important for weight loss.
And, make sure you don’t forget to check out our 28 Day Mind & Body Challenge.
We incorporate guided meditations, subconscious reprogramming, calorie meal plans & advanced training for long-term results.
Still not sure? Check out all our clients success stories here!
That’s our top high protein foods for weight loss. Leave a comment below, let us know your favorite!