High Protein Foods For Weight Loss is one of our body’s most essential nutrients for performing several functions. Research says that high-protein diets reduce body weight and enhance body composition by decreasing fat mass while preserving fat-free mass in both low-calorie and standard-calorie diets. Some high-protein foods include salmon, tuna, turkey, mixed seeds, nuts, and broccoli. Aditi, One of the clients who wanted to lose weight for a long time, went on a high-protein diet after trying several other diets. She was able to reduce her body fat percentage. She was also struggling with the issue of bloating, which was also substantially reduced because of the high-protein diet.
Why High Protein Foods helps to burn belly fat fast?
Protein is one of the most essential nutrients our body needs to perform various vital functions such as the growth and development of muscles, tissue repair, and so much more. Protein helps promote satiety and keeps one full for a long, thus reducing binge eating. This automatically reduces the calorie intake while the protein intake rises. The thermic effect of the body is higher for protein than fat and carbs. This implies burning more calories when consuming protein rich foods and thus enhancing the weight loss journey. A high protein diet for weight loss increases the resting metabolism, which helps burn calories even when the body is resting. They also increase lipid metabolism, which helps burn visceral fat, the fat that accumulates around the abdomen region. Thus, high-protein foods help burn belly fat quickly by improving metabolism and reducing calorie intake.
30 High Protein Foods For Weight Loss
Protein is one of our body’s most essential nutrients for performing various vital functions. Consumption of high-protein foods for weight loss can benefit multiple health factors, such as promoting appetite-suppressing hormones that induce fullness. They also slow down digestion and stabilize blood sugar levels. A high protein diet for weight loss includes plant and animal-based products such as meat, seafood, eggs, and dairy as well as legumes, nuts and beans and Fruits for weight loss. Below is a list of high-protein foods for weight loss and their health benefits.
Non Vegetarian High Protein Foods For Weight Loss
A nonvegetarian high-protein weight-loss diet includes salmon, turkey, eggs, tuna, chicken breast, and tuna. This diet promotes fullness by inducing appetite-controlling hormones and reducing hunger-inducing hormones. It also assists with boosting metabolism and enhancing the fat-burning process.
1. Salmon
Salmon seafood comes loaded with several essential nutrients and vitamins, which promote the overall well-being of one’s health. It is coated with protein, B vitamins, selenium, niacin and potassium, omega 3 fatty acids and healthy fats, which are essential for performing various cellular functions as well as improving the health of vital organs such as the heart, brain, eyes, skin and kidneys.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 179 | 19.9 | 0 | 10.4 |
Benefits
- Promotes heart health: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two types of omega-3 acids present in salmon, both known to reduce the risk of heart diseases. The body can’t produce these fatty acids on its own, and thus, the consumption of salmons can fulfil the same requirement.
- Anti-inflammatory properties: Problems of inflammation release chemicals like leukocytes and cytokines. The content of omega-3 in salmon helps disrupt these chemicals, which results in a reduction of inflammation and pain. Thus, consuming high-protein foods for weight loss, like salmon, can help reduce the risk of inflammatory diseases.
2. Rabbit
Rabbit meat is only popular in some households. However, it is a rich source of protein and can be incorporated into a high-protein diet for weight loss. The meat is packed with several nutrients, making it suitable for pregnant women and children. It is also low in fat, which makes it suitable for weight loss as well.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 197 | 29.1 | 0 | 8.05 |
Benefits
- Strengthens immunity: Incorporating rabbit meat into your high-protein meals for weight loss can boost your immune system. Rabbit meat contains high magnesium levels, strengthening our immune system and keeping several chronic diseases and infections at bay.
- Reduces risk of cancer: Rabbits have a considerably high selenium content. High selenium levels in the body shield from certain cancers, such as breast, prostate, and lung cancer. The component also helps boost the immune system and disrupts cancerous cells.
3. Tuna
The lean meat of tuna is rich in protein and low in calories, which helps promote fullness and reduce calorie intake. The meat is also loaded with several nutrients, making it a healthy addition to high-protein meals for weight loss. There are also various Zero-Calorie Foods that you can incorporate into your diet.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 108 | 23.38 | 0 | 0.95 |
Benefits
- Promotes eye health: The content of tuna is rich in omega 3 fatty acids, which is known to reduce the risk of high eye pressure, thus keeping the problem of glaucoma at bay. The complication of dry eye is also known to be cured by omega-3 fatty acids. Adding tuna to your high-protein meals for weight loss can increase the overall health of the retina.
- Reduces risk of heart disease: Another perk of omega-3 fatty acids is that they can help reduce the levels of omega-6 fatty acids and bad cholesterol that accumulate inside the arteries. This can substantially help reduce the risk of cardiovascular diseases, heart attacks, and strokes.
4. Turkey
The Thanksgiving delight of turkey is another lean meat that is an excellent source of protein, along with several vitamins and minerals. It offers a multitude of health benefits, including weight loss. Food is also known to positively affect our mental health by elevating our mood.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 84 g | 117 | 24 | 0 | 2 |
Benefits
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- Improves heart health: Turkey helps regulate blood pressure levels and reduce cholesterol, which contributes to promoting a healthy heart. The lean protein content in turkey is also beneficial in maintaining muscle growth and tissue repair, which helps improve circulation and heart health.
- Good for joint health: The amino acids of tryptophan and glutamine are rich in turkey, making them beneficial for joint health and mobility. Regular turkey consumption can enhance joint flexibility, ease aches and joint pain, and help with arthritis.
5. Walnuts
Walnuts are a tasty delight coated with healthy fats, fibre, vitamins, and minerals, contributing to overall health improvement and preventing obesity. The nut is also rich in antioxidants, protecting tissues from free radicals and oxidative stress damage.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 30 g | 185 | 4.3 | 3.9 | 18.5 |
Benefits
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- Promotes healthy gut: A healthy gut is essential for better food absorption and, thus, proper weight management. Walnuts can encourage the growth of healthy microbes in the gut and, therefore, aid in digestion. These bacteria help produce butyrate, a fat that nourishes one’s gut and digestive health. If you are looking for rapid weight loss, try your hands at 7 days diet plan for weight loss.
- Reduces inflammation: Oxidative stress is what leads to inflammation, which can give rise to complications of heart disease, type 2 diabetes, Alzheimer’s disease and cancer. The content of polyphenols in walnuts is high, which can help reduce oxidative stress and inflammation. Various other compounds, such as Alpha-linolenic acid (ALA), omega-3 fats, magnesium, and the amino acid arginine, all contribute towards reducing inflammation and thus preventing the risk of various health complications.
6. Chicken breast
Delicious non-veg chicken breasts make the perfect addition to your high-protein meals for weight loss. This versatile food contains several nutritional benefits that contribute to the overall development of one’s health.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 116 g | 208 | 28.8 | 0 | 9.5 |
Benefits
- Recovers muscles: Chicken is rich in lean proteins, which contain all essential amino acids and thus help in muscle recovery and growth. Chicken breast can be incorporated into your post-workout high-protein diet for weight loss and muscle recovery.
- Improves brain function: The content of B vitamins such as niacin and vitamin B6 is incredibly high and helps improve brain function. Vitamin B6 helps produce neurotransmitters, which improves mood and cognitive processes, whereas niacin supports neurological function.
7. Eggs
One of the best sources of whole protein, eggs are loaded with all essential amino acids. The food is versatile and delicious, whether scrambled eggs, omelettes, boiled eggs, or baked eggs. Eggs are also considered one of the most loved and healthiest breakfast options.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 50 g | 72 | 6.3 | 0.4 | 4.8 |
Benefits
- Low in calories: Reducing calorie intake to achieve weight loss is crucial. Eggs’ calorie content is impressively low, and they are also dense in other nutrients. The yolk of the egg is especially very nutritious.
- Boosts metabolism: Eggs are rich in all amino acids, which help increase the body’s thermodynamic effect. Thus, protein consumption helps boost metabolism and increase the rate of calorie burning, therefore promoting weight loss.
8. Prawns
Prawns are definitely one of the most delightful seafood. They are also versatile and can be enjoyed by grilling or steaming. The food is considered one of the richest sources of protein as it contains all nine essential amino acids, which promotes overall health and growth.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 90 | 20 | 0 | 1.5 |
Benefits
- Promotes heart health: Prawns are a rich source of omega-3 fatty acids, which help reduce cholesterol levels and also lower blood pressure. Both of these contribute to improving heart health and lowering the risk of heart-related diseases.
- Improves muscle and bones: The content of prawns is also rich in selenium, which plays an important role in improving muscle and bone health. They are also a rich source of antioxidants, which help improve teeth, hair and nails along with protecting the cells from the damage of free radicals and oxidative stress.
Vegetarian high-protein foods for weight loss
The vegetarian choices for high-protein meals for weight loss are just as diverse as those of non-veg. They include Greek yogurt, tofu, dry fruits, leafy veggies, dairy products, and so much more. All of these contribute to fulfilling an individual’s protein intake and provide several health benefits.
9. Greek yogurt
Made after straining the cow’s milk to remove the whey, Greek yogurt is considered one of the healthiest food items. The tangy delight tends to possess a thicker consistency than that of natural yogurt. It is loaded with protein, iodine, and a bundle of other essential nutrients that give an overall boost to our health.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 120 | 5 | 6.4 | 8 |
Benefits
- Support Gut Health: Greek yogurt tends to contain probiotics, which promote the production of healthy gut bacteria. This enhances digestion and better absorption of food, maintaining gut health and aiding in weight loss.
- Promotes bone health: Like all dairy products, Greek yogurt is a rich source of calcium, magnesium, and phosphorus. These contribute to promoting and strengthening bone health.
10. Cottage cheese
Cottage cheese is soft and white and possesses a unique texture from the usual cheddar or Parmesan cheese. It is loaded with several nutrients that offer a multitude of health benefits, such as promoting bone health, regulating blood sugar levels, and assisting in weight loss.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 98 | 11 | 3.4 | 4.3 |
Benefits
- Controls blood sugar levels: Cottage cheese is low in carbohydrates, which helps regulate blood sugar levels. The casein protein in cottage cheese also prevents blood sugar from spiking.
- Promotes bone health: Our body requires a considerable amount of calcium to maintain bone strength. Cottage cheese’s considerable calcium and phosphorus content helps promote bone health and reduce the risk of osteoporosis.
11. Tofu
Tofu is a soy-based food whose processing is somewhat similar to that of paneer. It is one of the best vegan sources of protein and is loaded with several other minerals, such as calcium, selenium, and iron. The food is also exponentially low in calories, making it a perfect addition to high-protein meals for weight loss.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 76 | 17 | 3 | 9 |
Benefits
- Boosts heart health: Tofu is rich in polyunsaturated fats and fiber, making it a great alternative to meat-based products with higher amounts of saturated fat. Consumption of tofu has been known to reduce bad cholesterol levels in the body, which can help lower the risk of heart-related issues. Fibre-rich foods, along with high protein, help promote satiety and enhance weight loss considerably.
- Promotes weight loss: Tofu is low in calories and high in protein, which promotes fullness and reduces calorie intake. It also prevents overeating, thus keeping unnecessary weight gain at bay.
12. Dairy Products
Dairy products are an umbrella term for all products made from milk, including cheese, yoghurt, and various other items. These products provide the body with necessary nutrients such as protein and calcium.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| (Whole Milk) 100g | 50 | 3.4 | 4.6 | 3.6 |
Benefits
- Promotes digestive health: A healthy gut is a gateway to better digestion and absorption of foods along with an enhanced metabolism. Fermented foods are known to have probiotics that promote the growth of beneficial gut bacteria. Fermented dairy products like yogurt or culture drinks can promote a healthy gut with the presence of probiotics. Find the answer to your question of how many calories should i burn a day.
- Enhances dental health: Dieting habits play a major role in maintaining one’s dental health. Dairy products are rich in anti-decay nutrients such as calcium, phosphorus, and protein. Milk is known to prevent dental cavities, whereas cheese helps reduce tooth decay.
13. Dry Fruits
Nuts and dry fruits are among the best snacking options. They contain healthy fat and several other nutrients, which promote fullness and keep binge eating at bay. Some of the healthiest dry fruits include almonds, pistachios, cashews, walnuts, and dates.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 76 | 17 | 3 | 9 |
Benefits
- Improves memory: Omega-3 fatty acids and antioxidants are known to promote brain health and prevent age-related cognitive decline. Dry fruits like raisins are rich in omega-3 fatty acids, which support healthy cell function, whereas antioxidants protect the brain from the damage of oxidative stress.
- Increases haemoglobin: Dry fruits are excellent sources of haemoglobin-building iron. Consuming dry fruits can help fight anemia. The food item is also high in folic acid, which promotes cell growth, whereas Vitamin C helps in the absorption of iron.
14. Legumes
Legumes are an umbrella term for a variety of pulses, such as Black-eyed peas, Edamame, Fava beans, lentils, and chickpeas. The staple of the Mediterranean diet is packed with protein, fiber, B vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. Legumes substantially help promote digestive health and support weight loss. They can also be an enriching part of 24 Indian Dinner Recipe for Weight Loss.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| (Peas) 160 g | 134 | 8.58 | 25 | 0.6 |
Benefits
- Rich in antioxidants: The content of legumes is rich in antioxidants, which boosts the immune system and also protects the cells from the damage of free radicals. They are also to shield against several diseases, including cardiovascular disease, stroke, and cancer.
- Promotes heart health: Legumes like lentils and beans are well-known to reduce cholesterol levels and are great substitutes for meat-heavy diets. They also help lower the risk of heart disease and type 2 diabetes.
15. Avocado
The avocado fruit is native to the Mexican and Central American regions and is loaded with monounsaturated fats and several other nutrients. The fruit is substantially rich in fiber and vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E, and vitamin C.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| ½ Unit | 160 | 2 | 8.5 | 14.7 |
Benefits
- Promotes satiety and weight loss: Avocados are known to promote satiety, which keeps binge eating at bay and prevents excessive weight gain. They are also rich in fiber and low in carbs, helping to reduce blood sugar levels, all of which contribute to healthy weight loss. If you are searching for How to Lose 1 kg a Day, we may just have your answer.
- Enhances heart health: The problems of cholesterol, triglycerides, inflammation and blood pressure levels are what’s mainly linked to giving rise to heart diseases. Consumption of avocados is known to reduce blood cholesterol and triglycerides which can help lower the risk of cardiovascular diseases.
16. Asparagus
Asparagus is a cruciferous vegetable that effectively helps with weight loss, prevents UTIs, enhances reproductive health, and elevates mood. Its various nutrients include vitamins A, C, E, K, and B6, folate, iron, potassium, copper, calcium, and protein.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 20 | 2.2 | 3.9 | 0.1 |
Benefits
- Assist in weight loss: Asparagus is low in calories and fat and high in fiber. This helps keep calorie intake low, whereas the fiber content helps to promote satiety. Fiber also helps improve digestion and lower cholesterol levels.
- Prevents UTIs: Asparagus acts as a natural diuretic, helping to eliminate excess salt and fluid from the body. Thus, consumption of asparagus can have positive results in preventing UTIs.
17. Black beans
Also known as common beans, black beans form a nutritional powerhouse offering several health benefits, such as improving blood sugar levels and reducing the risk of heart-related disease and type 2 diabetes. The item is also high in fibre and protein, which promotes satiety and enhances gut health.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| ½ Cup | 114 | 8 | 20 | 0 |
Benefits
- Burns calories and fats: Protein requires a lot more energy to be absorbed than fats and carbs, and black beans are vital sources of protein. Thus, consuming protein-rich items like beans can help burn larger amounts of calories. These small delights also contain amino acids, which assist in cutting down calorie and fat intake. The fiber present in beans also helps promote satiety, which contributes to weight loss.
- Lower cholesterol levels: Beans are rich in fibre, which is useful in lowering bad cholesterol levels and reducing the risk of cardiac issues. Thus, beans not only promote weight loss but also effectively help enhance heart health.
18. Broccoli
The cruciferous vegetable broccoli is incredibly rich in antioxidants and several beneficial plant compounds. It forms one of the best sources of nutrients such as fiber, vitamin C, vitamin K, iron, and potassium. Apart from assisting in weight loss, the veggie also offers a bundle of other health benefits.
Nutritional value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 34 | 4.3 | 3.2 | 0.6 |
Benefits
- Shield against cancer: Cruciferous vegetables like broccoli are rich in plant compounds called isothiocyanates, which are known to reduce the risk of certain types of cancer, such as lung, colorectal, breast, prostate, pancreatic, and stomach cancers.
- Lower cholesterol levels: Broccoli’s properties are known to bind with bile acid and support its production. This helps lower cholesterol levels in the body, which in turn reduces the risk of heart disease.
19. Guava
Having its origin in Central America, the content of guava comes packed with the benefits of several nutrients and compounds such as antioxidants, vitamin C, potassium, and fiber. The tasty delight can be incorporated into the high protein diet for weight loss as it imparts various health benefits such as lowering blood sugar levels and boosting heart and digestive health. There are also other protein rich fruits that one can incorporate into their diet.
Nutritional Value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 112 | 4.2 | 23.6 | 1.6 |
Benefits
- Boosts heart health: Guava is high in antioxidants and vitamins, which can help prevent the damage caused by free radicals, which can further lower the risk of heart disease. It can also help lower blood pressure and cholesterol levels in the body, thus helping to keep heart diseases at bay.
- Relieves cramps: Guava leaf extract is known to reduce the symptoms of menstrual cramps. It has also been said to help relieve uterine cramps. Try including guava into your Fruit Diet For Weight Loss.
20. Tempeh
Tempeh is produced by fermenting soybeans. It contains several nutritional benefits and probiotics that promote better digestion and enhance gut health. The fermentation process of tempeh also assists with breaking down phytic acid, which easily digests starch and thus prevents indigestion.
Nutritional Value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 84 g | 162 | 15 | 9 | 9 |
Benefits
- Weight loss and muscle building: Tempeh is rich in fiber and protein, which helps reduce the levels of ghrelin, the hunger hormones in the body, and thus prevent binge eating. The presence of protein also helps build lean muscle mass and tissue repair.
- Controls cholesterol: Meat diets lead to higher levels of cholesterol in the body. However, tempeh serves as an excellent source of plant-based protein and can be substituted with meat as it comes with zero cholesterol. They help in lowering LDL in the body thus reducing the risk of heart-related diseases.
21. Lentils
Lentils are a type of legume rich in B vitamins, folate, iron, potassium, protein, and fiber. They are considered one of the best sources of protein and can be incorporated into a high-protein diet for weight loss. They are also significantly helpful in reducing the risk of lifestyle diseases.
Nutritional Value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 116 | 9 | 20 | 0.4 |
Benefits
- Enhances heart health: Lentils are a rich source of fiber, folic acid, and potassium. All these nutrients significantly contribute to promoting heart health. Fiber in lentils helps reduce bad cholesterol in the body, further lowering the risk of heart disease. They are incredibly high in potassium, calcium, and magnesium, which decrease blood pressure and help keep the heart healthy.
- Fights cancer: Lentils are one of the best sources of selenium which is known to decrease the rate of tumor growth. The selenium content is known to reduce the risk of colorectal, prostate, lung, bladder, skin, esophageal, and gastric cancers.
22. Almonds
The popular almonds are rich in nutrients, such as fiber, protein, healthy fat, Vitamin E, manganese, magnesium, and antioxidants. This low-carb food assists with monitoring blood sugar levels and lowering blood pressure and cholesterol levels.
Nutritional Value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 29 g | 165 | 6 | 6 | 14 |
Benefits
- Contains antioxidants: Almonds are rich in certain antioxidants, such as Catechin, epicatechin, kaempferol, and vitamin E, which help protect against the damage of oxidative stress. This helps shield from various health complications, such as aging, inflammation, memory loss, and degenerative diseases like cancer.
- Aids weight loss: Almonds are rich in calories and thus have doubts associated with adding them to a weight loss diet. However, they are also rich in fiber and protein, which helps promote a prolonged period of fullness. They also help improve digestion and boost metabolism, which enhances fat burning in the body.
23. Dark, leafy green vegetables
Dark leafy green veggies like kale and Swiss chard make for an excellent addition to our high-protein diet for weight loss owing to their strong nutritional profile. They also contain essential vitamins, minerals and antioxidants of carotenoids. The carotenoids are known to stop the growth of certain types of breast, skin, lung and stomach cancer.
Nutritional Value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 188 | 1.69 | 4.82 | 2.63 |
Benefits
- Low in calories: Dark leafy green veggies are imperatively low in calories. However, they also come packed with various nutrients that promote the overall well-being of the body along with accelerating weight loss.
- Prevents diseases: Dark leafy green veggies are rich in vitamins and minerals, which help boost the body’s overall immunity and keep various diseases at bay. Some of these include iron deficiency, poor eyesight, weight troubles, signs of aging, poor immunity, constipation, and heart diseases.
24. Hemp seeds
The hemp seeds are crunchy in texture and have a slightly nutty flavour. The content of hemp seeds is rich in Magnesium, Vitamin E, Potassium, Iron, Zinc and phosphorus. The antioxidants and omega-3 fatty acids present in hemp help several diseases, whereas the fibre content curbs hunger and promotes satiety.
Nutritional Value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 166 | 9.5 | 2.5 | 14.5 |
Benefits
- Promotes skin and hair health: Hemp seed oil is rich in omega 3 and omega 6 fatty acids, which are known to provide relief from eczema-induced itchy skin. They are also known to prevent hair loss in women and provide volume to the hair strands.
- Curbs hunger: Hemp Seeds are substantially rich in protein, an excellent source of complete protein consisting of all nine essential amino acids. The protein content helps promote appetite-suppressing hormones and reduce hunger hormone levels. This helps keep binge eating at bay and promotes weight loss.
25. Mushrooms
Mushrooms are popularly served in various vegetable items, salads, wraps, and rolls. They are deemed one of the best weight loss foods because of their low carbohydrate and calorie content, along with their high fiber content. Their low sodium content also helps prevent hypertension.
Nutritional Value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 15.4 | 2.16 | 2.28 | 0.3 |
Benefits
- Fights cell damage: Certain mushrooms are high in antioxidants, glutathione and ergothioneine, both of which contribute to fighting free radicals and preventing premature ageing. They also boost the immune system and keep various infections and health complications at bay.
- Promotes bone health: Mushrooms are often treated with UV light, which increases their content of Vitamin D, a nutrient that plays a major role in promoting bone health. However, one should be careful about not consuming wild mushrooms.
26. Artichokes
Artichokes are a type of thistle but are often considered a vegetable. They have originated in the Mediterranean and have been used traditionally for medicinal purposes. The various health benefits of artichokes include lowering blood sugar levels as well as improving digestive, heart health, and liver health. Artichokes might help you resolve the doubt of How to lose 20 kgs in 3 months.
Nutritional Value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 90 | 5 | 20 | 0.6 |
Benefits
- Improves digestive health: Artichokes’ considerable fiber content promotes healthy gut bacteria, thus improving digestive health. They also help reduce the risk of certain bowel cancers and prevent constipation and diarrhoea.
- Anticancer effects: Artichokes contain high amounts of certain antioxidants, such as rutin, quercetin, silymarin, and gallic acid. These antioxidants possess anticancer effects.
27. Chickpeas
Also known as garbanzo beans, chickpeas are grainy in texture and are versatile and thus can be incorporated with various foods and ingredients. They come packed with the benefits of several essential vitamins and minerals along with protein and fibre content. You may also include chickpeas in your fruit salad for weight loss.
Nutritional Value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 164 g | 269 | 14.5 | 45 | 4 |
Benefits
- Rich in plant protein: Chickpeas’ substantial protein content benefits vegetarians by fulfilling their protein intake. Chickpeas are loaded with all essential amino acids except methionine. The protein helps promote satiety and keeps overeating at bay.
- Regulates blood sugar levels: Chickpeas are one of the foods with a very low GI score, which helps regulate blood sugar levels. They are also known to have positive impacts on improving insulin resistance, which further helps regulate blood sugar levels.
28. Lean Proteins
Lean proteins are low in saturated fat and have a lower calorie content than usual proteins. Consumption of unsaturated fats helps promote heart health. Lean proteins help meet protein requirements without increasing cholesterol levels in the body. Some examples of lean proteins include Chicken Breast, Protein Powders, Beans and Lentils, Cottage Cheese, Greek Yogurt, Fish, and Shellfish.
Nutritional Value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 90 | 5 | 20 | 0.6 |
Benefits
- Burns more calories: High protein intake is linked to increased calorie burning owing to thermic effects. Protein increases the rate of resting calories, which indicates the burning of calories even when you are asleep. Protein diets help burn more calories by also improving the metabolic rate.
- Reduces appetite: Protein promotes the feeling of fullness and decreases the hunger-inducing hormone ghrelin. This helps curb cravings, leading to reduced calories. While on a weight loss diet, protein-rich foods help retain muscle loss. They also help improve metabolism and increase energy levels.
29. Seeds
Seeds are among the healthiest foods. They are packed with fiber, healthy monounsaturated fats, and several important vitamins and minerals. Some of the most healthy options include flaxseeds, chia seeds, sunflower seeds, and sesame seeds.
Nutritional Value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 100 g | 90 | 5 | 20 | 0.6 |
Benefits
- Anti-inflammatory properties: Seeds like flax seeds and even chia seeds are chock full of fiber, omega-3 fats, and plant chemicals called lignans. The lignans tend to possess anti-inflammatory properties, which keep inflammatory diseases at bay.
- Boost heart health: Hemp seeds are rich in omega-3 and omega-6 fatty acids, which help promote heart health. Chia seeds are also known to reduce blood sugar levels and lower blood pressure, which further enhances heart health.
30. Quinoa
Commonly consumed as a cereal grain, Quinoa is a gluten-free superfood coated in several nutrients and offers multiple health benefits. Quinoa is rich in insoluble fiber, which is related to reduced risk of diabetes.
Nutritional Value
| Serving Size | Calories (kcal) | Protein (g) | Carb (g) | Fat (g) |
| 185 g | 222 | 8.14 | 39.4 | 3.55 |
Benefits
- Lower blood sugar levels: Quinoa is known to lower blood triglycerides and free fatty acids, which reduces the risks of type 2 diabetes and heart disease. It is also known to lower blood sugar levels, further aiding diabetes.
- Aids in weight loss: Quinoa is high in protein, which boosts metabolism and leads to increased calorie burning. Its fibre-rich quality also helps promote a feeling of fullness and decreased calorie intake.
Benefits of High protein rich foods for weight loss
We have all seen our fitness enthusiasts and gym freaks gulp down protein shakes and go to lengths explaining the various benefits of a high-protein diet for weight loss. High-protein foods help reduce ghrelin, the hunger hormone, and increase the levels of appetite-suppressing hormones. Protein also enhances resting metabolism, which ensures that your body burns calories even while at rest. Below are some of the benefits of a high-protein diet for weight loss.
1. Reduces appetite
A high-protein diet reduces the hunger hormone ghrelin while also increasing satiety hormones such as cholecystokinin, peptide YY, and GLP-1. This will reduce hunger and prevent overeating.
2. Burns more calories
The energy that is utilized to digest and metabolize food is called the Thermic Effect of Food (TEF). Protein tends to have higher TEF than fat and carbs. This implies that absorption of protein would burn more calories than fat and carbs and thus help in weight loss.
3. Encourages muscle growth and repair
Weight loss often results in muscle loss. However, protein intake can help retain muscle loss. Protein also substantially grows muscle and adds strength to it. It also effectively helps repair tissues.
4. Prevents cravings
Snacking is one of the quickest ways to gain unnecessary weight. Protein increases satiety hormones and suppresses hunger hormones. This helps in keeping one full for long and thus curbs the frequent cravings.
Sample high protein meal plan for weight loss
Following a balanced and nutritionally sound diet plan is the key to achieving healthy weight loss. A high-protein diet for weight loss can include a variety of protein-rich foods that are also rich in several other nutrients, thus providing an overall boost to health. Below is a week-long high-protein diet for weight loss.
Monday
| Early Morning | Fenugreek water |
| Breakfast | Sprouts Dhokla (2) |
| Lunch | Paneer bhurji with 1 quinoa + oats chapati |
| Snack | Protein custard |
| Dinner | Paneer Vegetable Soup (1 bowl) |
Tuesday
| Early Morning | Fennel seed water |
| Breakfast | Berry Smoothie Bowl |
| Lunch | 1 chapati + methi paneer curry + 1 large plate salad |
| Snack | Chamomile tea |
| Dinner | Carrot Soup + salad |
Wednesday
| Early Morning | Lemon Ginger water |
| Breakfast | Sprouted Methi & moong dal cheela |
| Lunch | Sabji + chapati + salad |
| Snack | Proats |
| Dinner | Lauki soup |
Thursday
| Early Morning | Fenugreek water |
| Breakfast | Lobia Dosa |
| Lunch | Buckwheat & sprouts khichdi |
| Snack | Proats |
| Dinner | Pea Soup |
Friday
| Early Morning | Fennel seed water |
| Breakfast | Rajma Uttapam |
| Lunch | Paneer bhurji with 1 quinoa + oats chapati |
| Snack | Protein custard |
| Dinner | Paneer Vegetable Soup (1 bowl) |
Saturday
| Early Morning | Coriander seeds |
| Breakfast | Green peas Cheela |
| Lunch | 1 chapati + methi paneer curry + 1 large plate salad |
| Snack | Chamomile tea |
| Dinner | Carrot Soup + salad |
Sunday
| Early Morning | Detox drink |
| Breakfast | Matara salad |
| Lunch | Sabji + chapati + salad |
| Snack | Proats |
| Dinner | Lauki soup |
How to follow a high protein diet for Weight Loss
Following a protein-rich diet includes consuming lean proteins, quinoa, dark leafy green veggies, dairy products, dry fruits, and other quality protein foods. These foods help promote satiety, reduce cravings, improve metabolism, grow muscles, and recover muscle tissues. Below are some of the ways to help one follow a high-protein diet for weight loss and stick to it.
1. Individual needs
While following any diet, one should consider one’s individual bodily needs. Every individual’s protein requirement substantially depends on their body weight, and thus, the protein intake may vary.
2. Plan ahead
It is advisable to plan your meals a week ahead to structure your intake. This will also help you control your portion size and avoid overindulgence.
3. Choose high-quality protein
Always opt to include high-quality protein in your diet, such as poultry, fish, seafood, milk, or yogurt. While following a high-protein diet for weight loss, it is important to include 25–30 grams of protein in your diet for each meal.
4. Well-balanced meal
Following a high-protein diet for weight loss should not deprive one of the other essential nutrients. One should also be considerate of including both plant-based and lean animal-based proteins.
Expert Review on High Protein Foods for Weight Loss
Protein is one of the most essential nutrients that our body requires to perform various imperative functions. High protein meals for weight loss include consuming lean proteins such as chicken breast, protein powders, beans and lentils, cottage cheese, Greek yogurt, fish and shellfish, dry fruits, quinoa, and other quality protein. These foods help promote satiety, keeping one full for a long, reducing cravings and improving metabolism. All of these factors help promote weight loss. During a weight loss journey, one also tends to lose muscles. Consumption of protein-rich foods can help retain the loss of muscles and encourage their growth and development. While following a protein diet, one should cater to one’s individual needs, consume both plant and animal-based proteins, have well-balanced nutrition, keep track of one’s food intake, and plan a week ahead.
References
“Dairy | The Nutrition Source | Harvard T.H. Chan School of Public Health.” n.d. hsph.harvard.edu. Accessed March 22, 2024. https://www.hsph.harvard.edu/nutritionsource/dairy/.
Koh, Gwanpyo. 2020. “Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.” NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/.
“Why walnuts may help with weight loss.” 2017. Harvard Health. https://www.health.harvard.edu/heart-health/why-walnuts-may-help-with-weight-loss.
FAQs
1. Which protein foods are best for weight loss?
Lean proteins such as Chicken Breast, Protein Powders, Beans and Lentils, Cottage Cheese, Greek Yogurt, Fish, and Shellfish are some of the best protein foods for weight loss. Their fat content is mostly unsaturated, helping them fulfill the protein requirement without increasing cholesterol levels.
2. Which is best protein for weight loss?
Salmon, rabbit, tuna, chicken breast, cottage cheese, legumes, or mushrooms are among the best protein sources for weight loss. They help promote satiety and suppress hunger, which further helps prevent binge eating and promote weight loss.
3. What are the 5 foods that burn belly fat?
Foods like eggs, fish, seafood, legumes, nuts, and dairy essentially help burn visceral fat, such as belly fat. They also help promote satiety and enhance metabolic function.
4. Can I lose weight on a high protein diet?
Protein-rich foods have a much higher thermic effect than fats and carbohydrates, which means they help burn more calories. They also help promote satiety and reduce hunger, which prevents overeating and further assists in losing weight.
5. What do you eat in a high protein diet?
A high-protein diet includes the consumption of foods that are rich in protein, such as quinoa, tuna, chicken breast, rabbit, seafood, legumes, chickpeas, dry fruits, mixed seeds and nuts. These food items help promote satiety, enhance metabolism and also prevent muscle loss.
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