Best high-protein foods list for weight loss you should eat Leave a comment

Did you know that a high-protein diet containing 0.8 – 1 gram of protein can help you lose one pound of your body weight daily? High-protein foods contain less calories and high amounts of energy-giving proteins. Do you want to get more information about these amazing high-protein foods lists for weight loss? Do you want to explore how these high-protein foods aid in weight loss? Let’s get started.

What are high-protein foods? 

A high protein food refers to a food wherein 20% or more of the total calorie intake is due to proteins. Such foods contain high amounts of saturated fats and contain less amount of carbohydrates.

Proteins are vital components of a healthy diet. Made from amino acids, proteins are important for the functioning of our immune system and help in boosting our metabolism & hormone synthesis process. However, the protein requirements for an individual vary depending on factors like age, body size, activity levels, and pregnancy status. 

Protein is not just vital for your body but is one of the most fulfilling macronutrients. Consumption of proteins keeps you full and satisfied for long hours, which aids in weight loss.

43 High protein foods for weight loss

Are you excited to include more and more high-protein foods in your diet? Are you unable to find the top high-protein foods for weight loss? Here we are to help. Here is a high-protein foods list for weight loss that you should try. 

Eggs 

Whole eggs are loaded with nutrients. A large egg weighing 50 grams contains about 6.3 grams of protein. 

Lima Beans 

A single serving of 100 grams of large boiled lima beans contains about 8 grams of proteins.

Salmon 

Salmon is also known as fatty fish. 100 grams of raw Atlantic salmon contains about 20 grams of protein.

Almonds 

A single serving of 10 almonds contains about 2.5 grams of protein. 

Potatoes 

A medium-sized potato, along with the skin, contains about 4 grams of protein. Besides, it also contains starchy carbs. 

Black Beans 

A single serving of ½ cup cooked black beans contains about 8 grams of proteins.

Corn 

seeds and sweet corn on wooden table.

Corn is rich in proteins, calcium, fiber, and minerals. A single cup of yellow corn contains about 15.6 grams of protein. 

Chinese Cabbage 

Chinese cabbage, also called bok choy, is loaded with proteins and antioxidants. A single serving of 100 grams of Chinese cabbage contains 1.5 grams of protein.

Broccoli 

Raw broccoli contains about 2.6 grams of protein for an average cup. It’s a powerhouse veggie that also contains potassium and folate. 

Halibut

Halibut is a white fish that is also a great source of lean meat. Half a fillet of halibut contains about 30 grams of protein.

Cauliflower 

A single cup of chopped cauliflower contains about 2 grams of protein. 

Chicken Breast  

136 grams of skinless chicken breast contains about 26 grams of protein.

Tuna  

100 grams of yellowfin tuna contains about 29 grams of protein. It’s lean meat that contains high amounts of protein and low fat. 

Pork 

A single serving of 100 grams of loin, whole, broiled pork contains about 27 grams of protein.

Turkey 

A single serving of 100 grams of boneless turkey contains about 13 grams of protein.

Beef 

A single serving of 100 grams of 85% lean meat ground beef contains about 26 grams of protein.

Oats  

A single serving of 100 grams of oats contains about 17 grams of proteins.

Tempeh 

A half-cup of tempeh contains about 17 grams of proteins. It’s made from soybeans and contains more protein than tofu.

Legumes 

Legumes are quite filling and are loaded with protein and fiber in high amounts. Thus, people mostly include legumes in their weight loss diet.

Spirulina 

Spirulina is a bacteria that contains high amounts of protein and nutrients in its powdered form. A tbsp of spirulina powder contains about 4 grams of protein.

Hemp Seeds 

A tbsp of hemp seeds contains about 9.5 grams of protein. They are expensive, easily found, and can be easily integrated with salads.

Pumpkin Seeds 

A single serving of 100 grams of pumpkin seeds contains around 19 grams of proteins.

Lentils 

Lentils are highly affordable sources of plant protein and fiber. 

Chia seeds 

Chia seeds are loaded with fiber, omega-3s, and calcium. A single ounce of chia seeds contains about 5 grams of proteins.

Guava 

Guava is a tropical fruit that ranks among the most protein-rich fruits. A single serving of 100 grams of guava contains about 2.6 grams of protein.

Avocado 

A single serving, around 100 grams contains 2 grams of protein. It is stuffed with high amounts of fiber and healthy unsaturated fat. 

Pistachios 

Pistachios are low in calories and high in proteins. A single ounce of pistachios contains about 6 grams of proteins.

Peas 

A single serving of 100 grams of peas contains about 5 grams of protein. You can find peas easily at affordable prices and add them to a variety of dishes.

Chickpeas 

Chickpeas are a healthy source of vegetarian protein and fiber, which prevents cancer and supports bone & heart health.

Sun-dried Tomatoes 

Sun-dried tomatoes are loaded with proteins, fiber, and nutrients. 100 grams of sun-dried tomatoes contain about 14 grams of protein. 

Bison 

A single serving of 113 grams of bison (which is lean meat) contains about 17 grams of protein. 

Artichokes

A single serving of 100 grams of artichokes, a thistle species, contains about 3.3 grams of proteins.

Quinoa 

A cup of quinoa containing 185 grams of it has about 8 grams of top-quality proteins.

Milk

A single serving of 8 ounces of milk contains about 8 grams of protein. 

Cottage Cheese

A single serving of 100 grams of low-fat cottage cheese contains about 12 grams of protein. 

Greek Yogurt 

A pot serving of 200 grams of plain, low-fat Greek Yogurt contains about 19 grams of protein.

Nut Butters

Nut butter is generally high in calories. However, when consumed in a portion-controlled serving will add high proteins and unsaturated fat to the diet. 

Asparagus

About one-quarter of calories in asparagus are from proteins. It also contains less carbohydrates and is rich in Vitamin B. 

Watercress 

A single serving of 100 grams of watercress contains about 2.3 grams of protein. It’s a cruciferous plant that, when added to salads, enhances the health benefits of salads.

Whey Protein Powder 

A single serving of 100 grams of whey protein powder contains about 9 grams of protein. They contain about 30-90% protein and are loaded with high-quality protein.

Teff

Teff refers to grass that, when grounded, turns to flour. A single serving of 100 grams of teff contains about 13 grams of protein.

Spelt 

Spelt, another type of hulled wheat, is also high in proteins. A quarter-cup serving of spelt contains about 6 grams of protein.

Brussel Sprouts 

A single cup serving of Brussel sprouts contains about 3 grams of protein. Besides protein, they are also loaded with vitamins & fiber.

Why Should You Take High Protein Foods For Weight Loss? 

Did you know that protein interacts with weight-regulating hormones? The Hypothalamus of the brain helps in regulating your weight. It decides and signals regarding what and how much you should eat. 

A high-protein food increases your protein intake, increasing appetite-reducing (satiety) hormones such as peptide YY, GLP-1, and cholecystokinin. This ultimately leads to a decrease in levels of the hunger hormone ghrelin. 

As a result, you no longer get hunger pangs constantly, resulting in no binge eating or mindless eating. Thus, high protein foods help in weight loss. 

Foods and Beverages You Should Avoid For Weight Loss  

Your diet and the food items you eat can affect your weight greatly. While on a weight loss journey, you must avoid items that will add excess calories to your diet. Here are some such foods and beverages which you must avoid for weight loss:

  • Potato Chips
  • French fries
  • Sugar-sweetened drinks
  • White bread
  • Candy bars
  • Fruit juices
  • Cakes and pastries
  • Cookies
  • Beer
  • Ice cream
  • Pizza
  • High-calorie coffee drinks
  • Foods containing added sugar
  • Dairy Products

Side Effects and Health Impacts of Protein-rich Food for Weight Loss  

High protein foods and high protein diets have gained popularity since the 1990s. And undoubtedly, they are one of the healthiest foods for weight loss. However, excessive amounts of protein-rich foods are not good for your body, eventually leading to health problems. 

Consuming too much of protein-rich foods will lead to health problems like:

  • Weight gain
  • Dehydration
  • Bad breath
  • Constipation
  • Diarrhoea
  • Kidney disease
  • Heart Disease
  • Increased risk of cancer 

Thus, always consume protein-rich foods in moderation.  

Conclusion 

A high-protein food satisfies your hunger, thus keeping you away from high-calorie foods. However, excessive consumption will result in unwanted health issues. We hope you enjoyed our blog on the benefits of high protein foods for weight loss. If you’ve any doubts, drop them in the comments below! Moreover, if you love our blog and want to share it with your strong fellow females, don’t forget to!

FAQs 

1. What are the best protein sources?  

The top 3 best protein sources are: 

  • Lean meat: beef, pork, kangaroo, lamb
  • Poultry: turkey, chicken, goose, duck, emu
  • Seafood: fish, crab, prawn, lobster, oysters.

2. What is the best protein food for weight loss?  

Here’s the list of best protein foods for weight loss:

  • Eggs
  • Lima beans
  • Salmon
  • Almonds
  • Corn
  • Broccoli
  • Chicken breast

3. What foods help burn belly fat? 

Here are some foods which help in burning belly fat:

  • Oats
  • Apples
  • Flaxseed
  • Avocado
  • Nuts
  • Capsaicin
  • Cardamom

4. What protein is best for belly fat loss? 

Whey protein is the best protein for belly fat loss.

5. Can you lose weight by eating more protein? 

Yes, eating a high protein diet helps you lose weight. However, ensure that you don’t take an excess high protein diet. 

6. Which fruit has the most protein? 

The fruit which contains the highest amount of protein is guava.

7. What is a good protein breakfast?  

Here are some good protein breakfast ideas:

  • Chickpea pancake
  • Banana protein pancakes
  • Protein powder
  • Smoked Salmon
  • Mocha banana protein smoothie bowl

8. What vegetables are high in protein? 

Below are some vegetables which are high in protein:

  • Spinach
  • Potatoes
  • Sweet potatoes
  • Broccoli
  • Asparagus

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