High Protein Foods For Weight Loss

Protein is one of the most essential nutrients that our body requires to perform several functions. Research says that high protein diets not only reduces body weight, but also enhances body composition by decreasing fat mass while preserving fat-free mass in both low-calorie and standard-calorie diets. Some of the high protein foods include salmon, tuna, turkey, mixed seeds and nuts or broccoli. One of the clients named Aditi who wanted to lose weight for a long time went on a high protein diet after trying out 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 that our body needs to perform various vital functions such as growth and development of muscles, tissue repair and so much more. Protein helps in promoting satiety and keeps one full for 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 as compared to fat and carbs. This implies burning more calories when consuming protein rich foods and thus enhancing the weight loss journey. High protein diet for weight loss increases the resting metabolism which helps in burning calories even when the body is at rest. They also increase the lipid metabolism which helps in burning of visceral fat, the fat that gets accumulated around the abdomen region. Thus high protein foods help to  burn belly fat fast by improving metabolism and cutting down calorie intake.

30 High Protein Foods For Weight Loss

Protein is one of the most important nutrients that our body requires to perform various vital functions. Consumption of high protein foods for weight loss can be beneficial for various health factors such as promoting appetite-suppressing hormones which induces fullness. They also slow down digestion and stabilize blood sugar levels. A high protein diet for weight loss includes both 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 listed are a list of high protein foods for weight loss and their health benefits. 

Non Vegetarian High Protein Foods For Weight Loss

A non vegetarian high protein diet for weight loss includes a bundle of options such as salmon, turkey, eggs, tuna, chicken breast and tuna.  High protein diet for weight loss promotes fullness by inducing appetite-controlling hormones as well as reducing hunger-inducing hormones. They also assist with boosting metabolism and enhance the fat burning process. 

1. Salmon

The seafood of salmon comes loaded with several essential nutrients and vitamins which promotes overall well-being of one’s health. Salmon 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 health of vital organs such as 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 acid that are present in salmon, both of which are known to reduce the risk of heart diseases. The body cant produce these fatty acids on its own and thus consumption of salmons can fulfill the requirement of the same. 

• Anti-inflammatory properties: Problems of inflammation releases chemicals like leukocytes and cytokines. The content of omega 3 in salmon helps in disrupting these chemicals which results in reduction of inflammation and pain. Thus, consumption of high protein foods for weight loss like salmon can help in reducing the risk of inflammatory diseases

2. Rabbit 

The consumption of rabbit meat isn’t that popular in every household. However, it makes for a rich source of protein and can be incorporated into the high protein diet for weight loss. The meat comes packed with several nutrients making it suitable for pregnant women and children. They are also low in fat which makes them 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 give a boost to your immune system. This is owing to the fact that the levels of magnesium in rabbit meat is high which strengthens our immune system and keeps several chronic diseases and infections at bay. 
• Reduces risk of cancer: The content of selenium in rabbits is considerably high. High levels of selenium in the body shields from certain cancers such as breast, prostate and lung cancer. The component also helps in boosting the immune system and disrupts cancerous cells. 

3. Tuna

The lean meat of tuna is rich in protein and low in calories which helps in promoting fullness along with reducing your calorie intake. The meat also comes loaded with several nutrients making it a healthy addition to your 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 acid which is known to reduce the risk of high eye pressure thus keeping the problem of glaucoma at bay. The complication for dry eye is also known to be cured by omega 3 fatty acid. Adding tuna into your high protein meals for weight loss can increase the overall health of the retina. 
• Reduces risk of heart diseases: Another perk of omega 3 acid is that it can help reduce the levels of omega 6 fatty acid and bad cholesterol that gets accumulated inside the arteries. This can substantially help reduce the risk of cardiovascular diseases, heart attacks or strokes. 

4. Turkey

The Thanksgiving delight of turkey is another lean meat which is an excellent source of protein along with several vitamins and minerals offering a multitude of health benefits along with weight loss. The food is also known to have positive effects on the well-being of our mental health by elevating the mood. 

Nutritional value

Serving Size	Calories (kcal)	Protein (g)	Carb (g)	Fat (g)
84 g	117	24	0	2

 

Benefits 

• Improves heart health: Turkey helps in regulating blood pressure levels in the body along with reducing cholesterol which contributes towards promoting a healthy heart. The content of lean protein in turkey is also beneficial in maintaining muscle growth and tissue repair which helps in improving the circulation in the body that adds to improved heart health. 
• Good for joint health: The content of amino acids of tryptophan and glutamine are rich in turkey which makes them beneficial for joint health and mobility. Regular consumption of turkey can result in enhancing joint flexibility, ease ache and pain in joints along with helping in arthritis.  

5. Walnuts

The tasty delight of walnuts is coated with healthy fats, fiber, vitamins, and minerals which contributes to overall improvement of health as well as prevents obesity. The nut is also rich in antioxidants which protects the tissues from damage of free radicals and oxidative stress. 

Nutritional value

Serving Size	Calories (kcal)	Protein (g)	Carb (g)	Fat (g)
30 g	185	4.3	3.9	18.5

 

Benefits

• Promotes healthy gut: Having a healthy gut is extremely important for better absorption of food and thus proper weight management. Walnuts can promote the growth of healthy microbes in the gut and thus aid in digestion. These bacteria help in producing butyrate which is 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 diseases, type 2 diabetes, Alzheimer’s disease and cancer. The content of polyphenols in walnuts are 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 of which contribute towards reducing inflammation and thus preventing the risk of various health complications. 

6. Chicken breast

The delicious non-veg item of chicken breast makes for the perfect addition to your high protein meals for weight loss. The food is versatile as well as consists of several nutritional benefits which contributes 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: The content of chicken is rich in lean proteins which contain all essential amino acids and thus helps in the recovery and growth of muscles. 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 in improving brain function. Vitamin B6 helps in production of neurotransmitters which improves mood and cognitive process whereas niacin supports neurological function. 

7. Eggs

One of the best sources of whole protein, eggs come loaded with all essential amino acids. The food is also very versatile and is just delicious in all forms, be it scrambled eggs, omelet, boiled or baked. Eggs are also considered as 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 extremely crucial. The content of calories in eggs are impressively low and they are also dense in other nutrients. The yolk of the egg is especially very nutritious. 
• Boosts metabolism: The content of eggs is rich in all amino acids and they help in increasing the thermic effect of the body. Thus consumption of protein helps in boosting metabolism and increasing the rate of calorie burning, thus promoting weight loss. 

8. Prawns 

Prawns definitely fall under one of the most delighted seafood which is also versatile and is 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 acid which helps in reducing cholesterol levels and also lower blood which. Both of these contribute towards improving heart health and lowering the risk of heart related diseases. 
• Improves muscle and bones: The content of prawn 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 helps 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 is just as diverse as that of non veg. It includes Greek yogurt, tofu, dry fruits, leafy veggies, dairy products and so much more. All of these contribute towards fulfilling the protein intake of an individual along with providing several health benefits. 

9. Greek yogurt

Made after straining the cow’s milk to remove the whey, Greek yogurt is considered as one of the healthiest food items. The tangy delight tends to possess a thicker consistency than that of natural yogurt. It comes loaded with protein, iodine and a bundle of other essential nutrients that gives 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 the benefits of probiotics. These probiotics promote the production of healthy gut bacteria which enhances digestion and better absorption of food. This maintains gut health as well as aiding in weight loss. 
• Promotes bone health: Like all dairy products, Greek yogurt is a rich source of calcium, magnesium and phosphorus. All of these contribute towards promoting bone health and strengthening them. 

10. Cottage cheese

Cottage cheese is soft, white and possesses a unique texture from the usual cheddar or Parmesan cheese. The food comes loaded with several nutrients that offer a multitude of health benefits such as promoting  bone health, regulating blood sugar levels along with 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: The content of cottage cheese is low in carbohydrates which helps in regulating the 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 the strength of bones. The content of calcium in cottage cheese is considerably high along with phosphorus which helps in promoting bone health. They also help in reducing the risk of osteoporosis. 

11. Tofu

Tofu is a soy-based food whose processing is somewhat similar to that of paneer. Tofu is one of the best vegan sources of protein that also comes loaded with several other minerals like calcium, selenium and iron. The food is also exponentially low in calorie making it a perfect addition to the 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: The content of tofu is rich in polyunsaturated fats and fiber which makes it a great alternative to meat based products with higher amounts of saturated fat. Consumption of tofu has been known to reduce the levels of bad cholesterol in the body which can help lower the risk of heart related issues. Fiber rich foods along with high protein helps promote satiety and enhances weight loss journey considerably.
• Promotes weight loss: The content of tofu is low in calories and high in protein which promotes fullness as well as reducing the calorie intake. It also prevents overeating and thus keeping unnecessary weight gain at bay.

12. Dairy Products

Dairy products is an umbrella term for all the products that are made from milk and which includes cheese, yogurt and various other items. All of 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. The content of dairy products are rich in anti-decay nutrients such as calcium, phosphorus and protein. Milk is known to prevent dental cavities whereas cheese helps in reducing tooth decay. 

13. Dry Fruits

Nuts and dry fruits are one of the best snacking options that contains healthy fat and several other nutrients which promotes fullness and keeps binge eating at bay. Some of the healthiest dry fruits include almonds, pistachios, cashews, walnuts or 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 acid and antioxidants are known to promote brain health along with preventing age-related cognitive decline. Dry fruits like raisins are rich in omega 3 fatty acid which supports healthy function of the cell whereas antioxidants protect the brain from the damage of oxidative stress. 
• Increases hemoglobin: Dry fruits are one of the excellent sources of hemoglobin-building iron. Consuming dry fruits can help fight anemia. The content of the food item is also high in folic acid which promotes cell growth whereas Vitamin C helps in absorption of iron. 

14. Legumes

Legumes is an umbrella term under which falls a variety of pulses such as Black-eyed peas, Edamame, Fava beans, lentils or chickpeas. The staple item of the Mediterranean diet comes packed with the benefits of protein, fiber, B vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. Legumes substantially help in promoting digestive health and supporting 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 are 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 enrichingly known to reduce cholesterol levels and are great substitutes for meat-heavy diets. They also help in lowering the risk of heart disease and type 2 diabetes. 

15. Avocado

The fruit of avocado is native to the Mexican and Central American region and comes loaded with richness of 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 along with helping in reducing blood sugar levels, all of which contributes towards 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

The cruciferous veggie of asparagus effectively helps in weight loss and prevents UTI, enhances reproductive health and elevates mood. The various nutrients present in asparagus 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: The content of asparagus is low in calories and fat along with being high in fiber. This helps in keeping the calorie intake low whereas the fiber content helps to promote satiety. Fiber also helps in improving digestion as well as lower cholesterol levels. 
• Prevents UTIs: The item of asparagus acts as a natural diuretic which helps in eliminating the excess salt and fluid from the body. Thus consumption of asparagus can bear 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, reducing the risk of heart-related disease and type 2 diabetes. The item is also high fiber and protein that 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 & fats: Protein requires a lot more energy to be absorbed as compared to fats and carbs and black beans are vital sources of protein. Thus, consuming protein-rich items like beans can help in burning larger amounts of calories. These small delights also contain amino acids which assists in cutting down calorie and fat intake.. The fiber present in beans also helps with promoting satiety which contributes towards weight loss. .
• Lowers cholesterol levels: Beans are rich in fiber content which is useful in lowering the bad cholesterol levels that reduces the risk of cardiac issues. Thus, beans not only promote weight loss but also effectively help with enhancing heart health.

18. Broccoli

The cruciferous vegetable of 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: The properties of broccoli are known to bind with bile acid and support its production. This helps in lowering the cholesterol levels in the body and which in turn reduces the risk of heart diseases.

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 departs various health benefits such as lowering blood sugar levels, 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: The content of antioxidants and vitamins are high in guava, which can help prevent the damage of free radicals that 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 and it consists of several nutritional benefits as well as probiotics that promotes better digestion and enhances 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 makes it helpful in reducing the levels of ghrelin, the hunger hormones in the body and thus prevents binge eating. The presence of protein also helps in building 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  whose content is rich in B vitamins, folate, iron, and potassium, protein and fiber. These are considered as one of the best sources of protein and can be incorporated into the high protein diet for weight loss and they are significantly also helpful in reducing 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 form a rich source of fiber, folic acid, and potassium are rich. All these nutrients significantly contribute to promoting heart health. Fiber in lentils helps in reducing the levels of bad cholesterol in the body further lowering the risk of heart diseases. They are incredibly affluent in potassium, calcium, and magnesium found which decreases the blood pressure and helps in keeping 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 nuts of almonds are profused with the benefits of several nutrients such as fiber, protein, healthy fat, Vitamin E, manganese, magnesium along with antioxidants. The low carb food assists with monitoring blood sugar levels along with lowering blood pressure and cholesterol levels in the body. 

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, vitamin E which helps in protecting from the damage of oxidative stress. This helps in shielding 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 when it comes to adding it to weight loss diet. However, they are also rich in fiber and protein which helps promote the prolonged period of fullness. They also help improve digestion and boost metabolism which enhances the fat burning in the body. 

23. Dark, leafy green vegetables

Dark leafy green veggies like kale and swiss chard makes 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 which promotes 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 helps in boosting the overall immunity of the body and keeping various diseases at bay. Some of these include  iron deficiency, poor eyesight, weight troubles, signs of aging, poor immunity, constipation, heart diseases, etc. 

24. Hemp seeds

The hemp seeds are crunchy in texture and have a slight nutty flavor. The content of hemp seeds are 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 fiber 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: The content of hemp seeds oil is rich in omega 3 and omega 6 fatty acids which is known to provide relief with 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, being an excellent source of complete protein consisting of all nine essential amino acids. The protein content helps promote appetite suppressing hormones and reduce the levels of hunger hormones. This helps to keep binge eating at bay and promotes weight loss. 

25. Mushrooms

The mushroom is popularly served in various vegetable items, salads, stuffed in wraps and rolls. Mushrooms are deemed as one of the best weight loss foods because of its low-carb and low-calorie along with high-fiber content. They also help in preventing hypertension because of its low-sodium content. 

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: The content of certain mushrooms are high in antioxidants, glutathione and ergothioneine, both of which contribute towards fighting free radicals and also prevent premature aging. They also give a boost to the immune system and keep various infection and health complications at bay. 

• Promotes bone health: Mushrooms are often treated with UV light that increases their content of Vitamin D, the nutrient which 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 often considered a vegetable and have originated in the Mediterranean and have been in use traditionally for its medicinal purposes. The various health benefits of artichokes include lowering blood sugar levels as well as improves 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: The content of fiber in artichokes is considerably high which promotes healthy gut bacteria thus promoting digestive health. They also help in reducing the risk of certain bowel cancers, preventing constipation and diarrhea.
• Anticancer effects: The content of certain antioxidants such as rutin, quercetin, silymarin, and gallic acid are high in artichokes. These antioxidants possess anticancer effects. 

27. Chickpeas

Also known as garbanzo beans,chickpeas are grainy in texture and are versatile, thus can be incorporated with various foods and ingredients.  They come packed with benefits of several essential vitamins and minerals along with protein and fiber content. You may also inckude 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: The content of protein is substantially high in chickpeas benefiting vegetarians to fulfill their protein intake. Chickpeas come loaded with all essential amino acids except methionine. The protein helps in promoting satiety and keeps overeating at bay.
• Regulates blood sugar levels: Chickpea is one of the foods with very low GI score and thus helps with regulating blood sugar levels. They are also known to have positive impacts with improving insulin resistance which further helps in regulating blood sugar levels.  

28. Lean Proteins

Lean proteins are low in saturated fat along with having a lower calorie content than usual protein. Consumption of unsaturated fats helps in promoting heart health. Lean proteins help in meeting protein requirements without increasing cholesterol levels in the body. Some of the 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: The high protein intake is linked to increased burning of calories owing to the thermic effects. Protein increases the rate of resting calories which indicates the burning of calories even when you are asleep. Protein-diets help in burning more calories by also improving the metabolic rate. 
• Reduces appetite: Protein promotes the feeling of fullness and decreases the hunger inducing hormones of ghrelin. This helps in curbing craving leading to reduced intake of calories. While on a weight loss diet, consumption of protein-rich foods help with retaining the muscle loss. They also help in improving metabolism along with increasing energy levels. 

29. Seeds 

Seeds are one of the healthiest foods and come packed with the benefits of  fiber, healthy monounsaturated fats, and several important vitamins and minerals. Some of the most healthy options of seeds 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 contain chock full of fiber, omega-3 fats and plant chemicals called lignans. The lignans tend to possess anti-inflammatory properties which keeps inflammatory diseases at bay. 
• Boost heart health: The content of hemp seeds are rich in omega-3 and omega-6 fatty acids which help in promoting heart health. Chia seeds are also known to reduce blood sugar levels as well as lower blood pressure which further enhances heart health.

30. Quinoa

Commonly consumed as a cereal grain, the gluten-free food of Quinoa is one of the superfoods that is coated in several nutrients and gives away multiple health benefits. The content of quinoa is rich in insoluble fiber which is related to the 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 the blood triglycerides and free fatty acids which reduces the risks of type 2 diabetes as well as heart diseases. They are also known to lower blood sugar levels further aiding diabetes. 
• Aids in weight loss: Quinoa is high in protein content which boosts metabolism that leads to increased burning of calories. The fiber-rich quality of quinoa also helps in promoting feeling of fullness and decreased intake of calories. 

Benefits of High protein rich foods for weight loss

We have all seen our fitness enthusiasts and gym freak gulp down protein shakes and go to lengths explaining the various benefits of a high protein diet for weight loss. High protein foods help to reduce ghrelin,the hunger hormone as well as increase the levels of appetite-suppressing hormones. Protein also enhances resting metabolism which ensures that your body burns calories even while at rest. Below mentioned are some of the benefits of a high protein diet for weight loss. 

1. Reduces appetite
Intake of high protein diet leads to reduction of hunger hormones ghrelin while also increasing satiety hormones such as cholecystokinin, peptide YY and GLP-1. This will reduce hunger and prevent you from 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 loss of muscle in the process. However, the intake of protein can help in retaining the loss of muscles. Protein also substantially grows the muscle and adds strength to it. They also effectively help in repairing 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 way for achieving a healthy weight loss. A high protein diet for weight loss can include a bundle of protein-rich foods which are also rich in several other nutrients, thus providing an overall boost to health. Below mentioned 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 consumption of lean proteins, quinoa, dark leafy green veggies, dairy products, dry fruits and other quality protein foods. These foods help in promoting satiety, reducing cravings, improving metabolism, growing muscles and recovery of muscle tissues. Below mentioned are some of the ways to help one follow a high protein diet for weight loss and stick to it. 

1. Individual needs: One should be considerate about the individual bodily needs while following any diet. The protein requirement of every one substantially depends on their body weight and thus the protein intake may vary for every individual. 

2. Plan ahead: It is advisable to plan your meals a week ahead so as to have a structure for all your intake. This will also help in controlling 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, seafoods, 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 at including both plant 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 Chicken Breast, Protein Powders, Beans and Lentils, Cottage Cheese, Greek Yogurt, Fish and Shellfish, dry fruits, quinoa and other quality protein. These foods help in promoting satiety, keeping one full for long, reduce cravings and improves metabolism. All of these factors altogether help in promoting weight loss. During a weight loss journey, one also tends to lose muscles. Consumption of protein rich foods can help in retaining the loss of muscles along with promoting its growth and development. While following protein diet, one should cater to their individual needs, consuming both plant and animal based proteins, having well-balanced nutrition, keeping a track of your food intake and planning 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 as the fat content in them is mostly unsaturated. This helps in fulfilling 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 one of the best protein sources for weight loss. They help in promoting satiety and suppresses hunger. This further helps prevent binge eating and promotes weight loss.

3. What are the 5 foods that burn belly fat?

Foods like eggs, fish, seafood, legumes, nuts and dairy are items that essentially help in burning of visceral fat as in belly fat. They also help in promoting satiety and enhance metabolic function. 

4. Can I lose weight on a high protein diet?

Protein rich foods have a much higher thermic effect as compared to fats and carbs which means protein will help burn more calories. They also help in promoting satiety and reduces hunger which prevents overeating and further assists to lose weight. 

5. What do you eat in a high protein diet?

A high protein diet includes consumption of foods that are rich in protein such as quinoa, tuna, chicken breast, rabbit, seafoods, legumes, chickpeas, dry fruits, mixed seeds and nuts. These food items helps in promoting satiety, enhances metabolism and also prevents muscle loss.