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ating foods high in protein has many
benefits, including muscle building, weight loss, and feeling fuller after
eating. Though eating lots of protein may be beneficial, eating a balanced diet
is an essential part of staying healthy.
Eating a protein-rich diet can help people
lose weight because it can help them avoid overeating. A high protein diet can
help build lean muscle when combined with exercise. Lean muscle helps to burn
more calories throughout
the day, which can also help with weight loss.
The following are some of the best high
protein foods that a person can consume to help them lose weight.
High protein foods for weight
loss
Black beans are an affordable source
of plant protein.
High protein foods for weight loss include:
1. Black beans
Black beans are often an inexpensive source
of protein. Black beans can be prepared in a variety of ways, making them a
very versatile ingredient when preparing meals.
2. Lima beans
Some Lima beans offer about 21 grams (g) of protein per 100 g
serving.
3. Corn
Yellow corn has about 15.6 g of protein per cup.
Additionally, corn also contains a good amount of fiber and minerals,
including calcium.
4. Salmon
Salmon is considered a fatty fish, meaning it
is full of omega-3 fatty acids. Salmon is also an excellent source
of protein and can help a person feel more satisfied at meals. Salmon may not
be as budget-friendly as some other protein options.
5. Potatoes
Potatoes have a reputation as a starchy carb
but are good sources of nutrients, including protein. One medium potato with
the skin on contains just over 4 g of protein. People should use
caution when preparing a potato as the extras that people often put on potatoes
can increase the calorie count.
6. Broccoli
One cup of raw broccoli has almost 2.6 g of protein and contains a
variety of nutrients such as folate and potassium.
This powerhouse veggie only has 31 calories per cup.
7. Cauliflower
Cauliflower has a lot of protein with very
few calories. One cup of chopped cauliflower has 27 calories and 2 g of protein.
8. Chinese cabbage
Also known as bok choy, this vegetable gets
much of its calories from protein and is full of antioxidants.
9. Eggs
Eggs are an excellent source of protein,
nutrients, and healthful fats. A variety of studies have shown that eggs can
help people feel more satisfied and stop them overeating. For example,
one study found that a group of women who ate eggs instead of
bagels for breakfast felt fuller for longer and ate fewer calories throughout
the day.
10. Beef
Beef offers high amounts of protein per
serving. There is a range of different types of beef to choose from for weight
loss. People following a moderate carbohydrate diet
should eat lean beef whereas a person on a low-carb diet may eat fattier beef.
11. Chicken breast
Chicken breast is a lean source of protein.
The majority of its calories come directly from protein when served without
skin. A 136 g skinless chicken breast provides around 26 g of protein.
12. Oats
Oats offer about 17 g of protein per 100g. They are
also a source of complex carbohydrates. Raw oats are easy to prepare as oatmeal
and people can flavor them with a variety healthful foods, such as fruits and
nuts. People should avoid prepared oatmeals as they often contain added sugar.
13. Tuna
Tuna is an excellent and widely available
source of protein that also has a low calorie count. Tuna is a lean fish with
minimal fat. Add tuna to salads, sandwiches, and snacks. Be careful with
additional dressings, such as mayonnaise, as these can add additional, unwanted
calories.
14. Tempeh
Tempeh is a popular source of
protein for vegetarians and vegans.
Tempeh comes from soybeans, like tofu.
However, it has a higher protein count than tofu, offering about 17 g per half cup. Tempeh may not be
easy to find, but some grocery stores carry it in the refrigerated vegetarian
section.
15. Spirulina
Spirulina is a bacteria that grows in both
fresh and salt waters. It offers a variety of nutrients and protein from a
small amount of its powdered form.
Spirulina is available for purchase online.
16. Legumes
Legumes are both high in fiber and protein.
This makes them a good choice as part of a weight loss diet because they can be
quite filling. Some people may have trouble digesting legumes, however.
17. Hemp seeds
People can use hemp seeds in salads as a
substitute for croutons. Hemp seeds offer about 9.5 g of protein per tablespoon. They
are fairly easy to find in most grocery stores but can be expensive.
18. Sun-dried
tomatoes
Sun-dried tomatoes are an excellent addition
to many dishes and are widely available. They offer both a good source of
protein, as well as additional nutrients and fiber.
19. Guava
Guava is a tropical fruit that may not be
available everywhere. Guava is one of the most protein-rich fruits available.
It also offers additional nutrients, such as vitamin C.
20. Artichokes
Artichokes are high in fiber and offer a good
amount of protein. Artichokes are very versatile and are suitable for use in a
variety of recipes. Artichokes are typically easy to find in most grocery
stores.
21. Peas
Peas are high in protein, fiber, and other
nutrients. Peas are inexpensive, easy to find, and can be used in lots of
recipes.
22. Bison
Bison meat is another excellent source of
protein. Bison is lean meat, offering less fat per serving than beef. Bison is
becoming more available, and some people use it as a substitute for beef.
23. Pork
Lean pork is a good source of protein. Pork
roasts and tenderloin are good choices for meals. People should avoid processed
pork products such as bacon.
24. Turkey
Turkey packs a
powerful punch of protein. Boneless turkey can provide about 13 g of protein per 100 g.
25. Chickpeas
Chickpeas are a healthful vegetarian protein
that is high in fiber, and full of nutrients that support heart and bone
health. They also ward off cancer.
26. Quinoa
Quinoa is one of the
only complete sources of vegetarian protein. Quinoa contains all 11 amino acids
needed to make a protein complete, making it an excellent choice for
vegetarians, vegans, and those who do not eat a lot of meat.
27. Greek yogurt
Plain, low-fat Greek yogurt packs as much
as 19 g of protein in a 200g pot. People
looking to lose weight should limit or avoid Greek yogurt that contains added
sugar. People should opt for the plain versions instead and jazz it up with
some fruit or seeds.
28. Cottage cheese
This dairy product has an abundance of
protein. It also offers a healthful serving of calcium and other nutrients.
29. Almonds
Nuts have a reputation for being high calorie
but with a little bit of portion control, dry roasted or raw almonds can make
for a filling, protein-rich snack.
30. Milk
Cow's milk is an excellent source of protein
for people that can tolerate drinking milk. An 8 ounce serving of milk
contains 8 g of protein.
31. Lentils
Lentils pack a hefty dose of plant protein
and fiber. They are very affordable and may promote heart health.
32. Pumpkin seeds
Pumpkin seeds
are full of protein and minerals, such as magnesium and selenium.
People looking to lose weight should stay away from oil roasted pumpkin seeds
and choose dry roasted seeds, instead.
Avocados contain healthy fats, as
well as protein.
33. Avocado
Avocados not only contain protein and heart
healthful unsaturated fat, but they also contain good levels of fiber and
nutrients, such as potassium.
Portion control is necessary, however, since
avocados are very calorie dense.
34. Pistachios
Pistachios are a reasonably low calorie nut
that contain a big serving of protein.
One ounce of pistachios contains about 6 g of protein and a wealth of other
nutrients including a high dose of B-6.
35. Chia seeds
This tiny seed packs more than 5 g of protein per ounce, along with
omega-3s, fiber, and calcium. Vegans often use chia seeds as an egg substitute,
and many people enjoy adding them to smoothies or salads for extra health
benefits.
36. Nut butters
Nut butters, including peanut butter, contain
a lot of calories, but a portion-controlled serving can add unsaturated fat and
a dose of protein to a person's diet. People wanting to eat nut butters
healthily should stick to those with no added sugars or oils.
37. Halibut
This white fish is an excellent source of
lean protein with nearly 30 g of protein in half a fillet.
38. Asparagus
Asparagus gets over one quarter of its
calories from protein. It is also full of nutrients, including B vitamins and
is low in carbohydrates.
39. Watercress
This cruciferous vegetable grows in water,
has a surprisingly high protein content, and contains a full day's worth of
vitamin K. Adding some watercress to salads can really maximize its health
benefits.
40. Brussel sprouts
Brussel sprouts are full of protein, fiber,
and vitamins. A one cup serving contains almost 3 g of protein.
41. Spelt
Spelt is a type of hulled wheat that has a
very high protein content. It has risen in popularity and is often available
with the specialty flours.
42. Teff
Teff is a grass that is often ground down to
make flour. This gluten-free food has a fairly high protein content with
about 13 g of protein per 100 g serving.
43. Whey protein
powder
Whey protein powder is used by many
bodybuilders and athletes as a supplement to help increase muscle mass and
strength. This powder is made from the proteins found in the liquid part of
milk and can add a substantial amount of protein to a person's diet.
It is essential for people to read the labels
because whey proteins are often full of sugar. Whey protein is available
for purchase online.
Takeaway
There are many potential sources of protein
people can choose from when trying to lose weight. Many protein sources offer
additional nutrients that benefit overall health as well.
We picked linked items based on the quality
of products, and list the pros and cons of each to help you determine which
will work best for you. We partner with some of the companies that sell these
products, which means Healthline UK and our partners may receive a portion of
revenues if you make a purchase using a link(s) above.
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