People may have different opinion on fats, carbs, and everything in between, but everyone agrees that protein is important for health. Eating protein-rich foods helps in building muscle, promoting weight loss and feeling full after eating. It is quite beneficial to eat lots of proteins, but the crux is that you should eat a balanced diet to stay healthy.
Eating foods containing proteins helps in weight loss as it helps people avoid overeating. Diets rich in proteins can help people build lean muscle when clubbed together with exercise. It helps in burning more calories and this helps in losing weight. You can also read about the best weight loss diet plan here.
Some protein-rich foods that can be consumed for losing weight are given below
- Black Beans: These are a good protein source and can be cooked in many ways so they are a versatile component in the preparation of meals.
- Lima Beans: These beans give 21 grams of protein in 100 gm.
- Corn: In one small cup of corn, there is about 15.6gm of protein. It also contains minerals and fiber in good quantities along with calcium.
- Salmon: It is high in omega 3 fatty acids. It is a great protein source and helps quench your appetite and keep you satisfied completely. It may be expensive compared to other protein-rich foods.
- Potatoes: These are known to have carbohydrates and are also good source of protein and other nutrients. A medium sized potato with its skin contains around 4gm of protein. You should be more careful while consuming potatoes as this can increase the calories.
- Cauliflower: It has good amount of protein and very little calories. A cup of cauliflower that is chopped contains 2 g of protein and 2Diet for Weight Loss7 calories.
- Chinese Cabbage: This vegetable is full of calories, proteins, and antioxidants.
- Eggs: These are good great sources of nutrients, proteins, and healthy fats. Some studies say that eggs satisfy people more and prevent overeating. A study claims that people who eat eggs in breakfast in place of bagels, feel fuller and do not each much calories during the course of the day.
- Beef: It has a lot of protein. People having a moderate carb diet must eat lean meat and those on low carb diet can have fattier beef.
- Chicken Breast: It is also a rich source of protein. The calories are derived directly from protein when it is eaten without the skin. Around 135 g of chicken breast which does not have the skin has 25 g of protein.
- Oats: A 100 g serving of oats has 17g of protein. They also have complex carbohydrates. Oats can be easily prepared, and these can be garnished with nuts and fruits. Prepared oatmeals should be avoided as they contain sugar.
- Tuna: It is a good protein source and also has less number of calories. It does not have much fat. You can have it in sandwiches, snacks, and salad.
- Tempeh: It is present in soybeans like tofu. It contains high amount of protein. Half a cup offers around 17 g of protein. It may not be easily available. You can find it in most of grocery stores.
- Spirulina: There is a lot of proteins and nutrients in its powdered form. Supplements of spirulina are also available in the market.
- Legumes: It has good quantity of protein and fiber. They make a person feel full for a long time, so they are a part of many weight loss diets. They may not be easily digestible by some people.
- Hemp Seeds: A tablespoon of hemp seeds contains about 9 g of proteins. They are expensive.
- Sun-dried Tomatoes: These are widely available and are a good protein source along with fiber and other nutrients.
- Guava: It is one of the fruits that contains the highest amount of protein. It also has nutrients such as Vitamin C.
- Artichokes: These are rich in fiber and have a lot of protein. These can be used in a variety of recipes, so these are a versatile ingredient.
- Peas: These have a high content of protein, nutrients, and fiber. Also, they are cheap, easily available and can be used in a variety of ways.
- Bison: It is lean meat and an excellent source of protein. It gives less fat per serving as compared to beef. These days it is being used as a substitute for beef.
- Pork: Again, it is a great source of protein. You can go for tenderloin and pork roasts. Avoid processed pork.
- Turkey: It is a powerful source of protein. There is 13 g of protein in a serving of 100 g.
- Chickpeas: It is a good source of protein and is high in fiber and nutrients that support the health of the heart and bone. Additionally, they protect from cancer.
- Quinoa: It is again a vegetarian protein. It is a complete protein as it has all amino acids so it is a great choice for people who do not eat non-vegetarian foods.
- Greek Yogurt: In about 200 g of yogurt, there is around 19 g of protein. People with an aim to lose weight should avoid yogurt that contains sugar. Plain version is a better choice and it can be consumed with nuts and fruits.
- Cottage Cheese: It is abundant in protein and also has calcium and other powerful nutrients.
- Almonds: Generally, it has a reputation of having a lot of calories, but dry and roasted almonds are a protein rich snack and is very fulfilling
- Milk: There is about 8 g protein in an 8-ounce serving of milk. Those who can tolerate milk should drink cow’s milk.
- Lentils: They are a good source of plant protein and fiber. Also, they are pocket friendly.
- Pumpkin Seeds: These contain proteins and minerals like selenium and magnesium. People who want to lose weight should not consume roasted pumpkin and should choose dry roasted ones.
- Avocado: Apart from containing proteins, they contain fiber and nutrients. These are high in calories, so portion control must be exercised.
- Pistachios: These are low calorie nuts that contain a lot of protein. An ounce of pistachios contains about 6 g of protein and also has a high amount of Vitamin B 6.
- Chia Seeds: In an ounce of chia seeds, there is about 5 g of protein. It also has omega 3, calcium and fiber. These can be added to smoothies or salads.
- Nut Butters: Nut butters including peanut butter have a lot of calories. But this is a good addition of protein to the diet. People should avoid consuming it with added sugars or oils.
- Halibut: Half a fillet contains about 30 g of protein, so this fish is an amazing source of protein.
- Asparagus: It is loaded with nutrients, vitamin B, and protein and has less carbohydrates.
- Watercress: This vegetable grows in water and has a good content of protein and vitamin K. Consuming it in salads can give a lot of health benefits.
- Brussel Sprouts: These are laden with protein, vitamin and fiber. One cup serving contains 3 g protein.
- Spelt: It has a very high content of protein. These days, it is becoming more popular.
- Teff: It is a grass from which flour is made. A 100g serving contains about 13 g of protein.
- Whey Protein Powder: It is used as a supplement by body builders to increase strength and muscle mass. Sometimes these are rich in sugar so the labels must be read carefully.
- Broccoli: A cup of broccoli has 2.6 g of protein and has nutrients like potassium and folate. It has 31 calories in one cup.
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