18 Healthy and Tasty High Protein Foods That Boost Weight Loss

High Protein Foods For Weight Loss

Proteins are necessary not only for our lives, but they help us in Weight Loss. They also build tissues in our bodies. If the body doesn't receive them through diet. The body obtains them from its own structure. In other words, it starts to "eat" its own proteins.

18 Healthy High Protein Foods That Boost Weight Loss

A common mistake that we must avoid if we want to lose weight. We shouldn't reduce the protein intake and avoid foods rich in protein. If we do this, our body begins to lose muscle mass. It tries to compensate for the deficit from muscle proteins and it is damaging for Weight Loss.

What foods are high in protein?

The question is very frequent: in what foods are proteins? Or what are foods with more protein?

The smaller the muscle mass, the easier it will be to gain weight again. Since muscles are the body's “furnaces” for burning calories and boosting to Weight Loss. For that reason, protein foods are often sought in slimming diets or as an aid to muscle training.

That is why protein should never be absent from our diet. But what foods are rich in protein? Not everyone is clear about it. Sometimes we associate proteins only with foods of animal origin. But we must not forget that there are also important sources of protein in the plant kingdom.

The search for protein meals (foods high in protein and low in fat) has intensified in recent years. When designing diets to lose weight and diets to increase muscle mass.

Some foods of both origin animal and vegetable are rich in protein. They are very beneficial for weight loss as well as health. These foods are listed below:

1. Cheese

Cheese is food rich in protein, especially Parmesan cheese and Manchego cheese. It is also rich in calcium and phosphorus, which are good for the bones. Cheese is made from the milk of cows, sheep, goats or buffalo.

Cheese can be divided into three categories: fresh cheese, soft cheese and aged cheese.

Fresh cheese

Fresh cheeses are easy to digest because they do not need fermentation or maturation. Fresh cheeses include cottage cheese and ricotta cheese.

Soft cheese

Soft cheeses have a short period of maturation and are more difficult to digest than fresh cheeses. Soft cheeses include Brie and Camembert cheeses.

Aged cheese

Aged cheeses have strong flavours and aromas because they need to mature for a long time. Aged cheeses include Cheddar cheese and Gouda cheese.

2. Soy

Soy is an excellent ally to lose weight. It is rich in protein. Soy helps reduce appetite and hunger. It has fewer calories than other foods of animal origin. It has a satiating effect. It is also rich in lecithin, whose fat-burning properties helps melt fat faster. Soy has high protein levels than other animal foods, such as milk and meat.

According to the American Dietetic Association, the biological value of protein in soybeans is high. Because they contain essential amino acids. So, they can contribute to the formation and regeneration of body tissues.

3. Veal

Beef provides 36 grams of protein for every 100 grams of meat. Veal has a lower fat content, while beef is a fattier meat. Beef also contains iron and zinc, while veal offers higher amounts of vitamin B and potassium. Both are good sources of protein. But because veal is usually served in smaller portions than beef. So it may be the right choice for people who want to eat less red meat.

Many athletes and bodybuilders eat red meat for its high iron content. But, if you're trying to lose weight, you should limit your portion size to 4 oz.  As the National Heart Lung and Blood Institute recommends. The USDA Food Composition Database lists about 200 calories in 4 oz. of cooked beef. That's about 10 percent of the daily suggested intake for a 2,000 calorie diet.

Veal is leaner than beef. A 3-oz. serving of veal has about 150 calories, 6 g of fat and 2 g of saturated fat. This same part contains only 60 mg of cholesterol, compared to 84 mg in beef. If you are trying to lose weight, veal can be a healthy part of your diet. Because it's low in fat and high in protein.

4. Pork loin

Pork loin is a very lean type of meat. Which is why it being one of the most recommended proteins for weight loss and muscle gain.

You have to be cautious about the type of meat you eat, as a lot of meat contains high salt and fat, but pork loin does not.

Pork loin is a great source of protein that is also very nutrient dense. For every 100 grams it provides 50 grams of protein and only 8 of fat.  It also has 1 milligram of iron (6% DV), 5 milligrams of zinc (33% DV) and 24 micrograms of selenium (34% DV).

Pork loin is an excellent choice for those who want to lose weight or maintain an ideal weight. This type of meat has less than half the calories found in beef. It makes it one of the best options when you're looking for a healthy way to increase your protein intake.

5. Milk

Milk is an excellent ally to lose weight. It provides fewer calories than other foods. Milk contains a powerful satiating effect, so it's ideal for people who want to follow a diet to lose weight.

Milk is food rich in calcium and vitamin D (which helps absorb this mineral). Its composition is mainly water, followed by lactose, fat and protein. Milk also contains a large amount of proteins of high biological value. Skimmed milk keeps all its proteins intact. It contains a lower percentage of fat (35 grams of protein and 1 gram of fat per 100 grams).

The high protein content in milk makes it a very satiating food. This property makes it the ideal food for diets for weight loss. Since it satisfies hunger. And avoids cravings that lead to snacking on unhealthy products. For example, sweets or dairy desserts.

It is also important to note that skimmed milk has less lactose than whole milk (4% versus 5%). Which improves digestion and prevents bloating. Also, skimmed milk does not contain any fat. So there is no risk of overweight or cardiovascular disease.

6. Serrano ham

Serrano ham is one of the best high protein foods for weight loss. If you are trying to lose weight and you are in a low carb diet, then you must include Serrano ham in your menu.

Every 100 grams of Serrano ham provide 30.5 grams of quality protein. It only has 0.5 grams of carbohydrates. So it has no effect on blood glucose levels or your weight loss plan. It has little fat (7.4 grams per 100 grams) and less salt than other types of hams (1.8%).

Serrano ham is also rich in calcium, phosphorus, magnesium and potassium. Which helps control fluid balance in our body and prevent fluid retention.  Fluid retention a common phenomenon during the first stages of a low carb diet. For example, Atkins Diet or South Beach Diet.

7. Cod

Cod is an excellent source of high-quality protein. Just 3 ounces of cooked cod provides more than 20 grams of protein. About the same as a 3-ounce serving of grilled steak or broiled chicken breast. In comparison, 3 ounces of cooked penne pasta has nearly twice as many calories and only 7 grams of protein.

You need at least 0.8 grams of protein per kilogram of body weight each day to prevent deficiencies. But you may enjoy consuming more if you're trying to lose weight. 

It's recommended that women get 46 grams of protein daily and men 56 grams. But you can tolerate the extra calories. Increasing your intake to 1.2 to 1.6 grams per kilogram. It will help you drop pounds faster.

8. Peanut

Another protein-rich food from the plant kingdom, although with a high caloric content. Lecithin is an unsaturated fat that contains choline. The  lecithin helps to dissolve cholesterol. It also contains vitamins, especially B, and minerals. 

The peanut is an excellent source of niacin. Which is necessary for the proper functioning of the digestive system and skin. It also helps to reduce cholesterol in the blood. It also contains folic acid. Which is essential for cell division. 

It also helps prevent birth defects in newborns. Peanut butter, even if made without salt, has a high salt content due to its high sodium content.

You can eat peanuts raw or dry roasted, but never fried. So that you can preserve their nutritional properties. You also can use to make delicious desserts as a substitute for peanuts. For example in cakes, ice creams, added to salads or eaten on their own as a snack. 

Peanut oil is useful in cooking instead of olive oil. Specially for frying. Because it has a higher smoking point. Before it breaks down into free radicals and other harmful compounds. The peanut shell is rich in fiber. Which makes peanut butter a healthy option for those on low-carb diets. Such as Atkins or South Beach Diets.

9. Lean meats (chicken, turkey)

Lean meats are great sources of protein. They are good for the heart and keep you satisfied. Compared to other proteins, they are low in calories. That's why lean meats work great for weight loss.

The best lean meats are chicken, turkey breast and fish.  Chicken breast contains 30 grams of protein and only 3 grams of saturated fat. Make sure you choose your meat wisely. The right cut will help you lose weight faster.

Lean meats have higher water content than other proteins. That's why they have less calories per gram of protein compared to other proteins (like red meat). They are also more satisfying. Which means you'll eat smaller portions and stay full longer on fewer calories.

Eating lean meats can also help lower cholesterol levels. It also improve your overall health. They can also decrease your risk for certain diseases like type 2 diabetes and heart disease.

10. Tuna, anchovies and salmon

Tuna, anchovies and salmon in the diet are essential foods. So, you should included in daily nutrition. They are also very rich in protein. For example, 100 grams of tuna contain 26 g of protein, while salmon contains almost 20 g.

Tuna and anchovies are a real source of omega-3 fatty acids. Which contribute to the reduction of cholesterol levels.

Salmon is a source of fatty acids EPA and DHA. It is thus recommended for regular consumption. If you have problems with overweight or high blood cholesterol.

11. Lentils

Lentils are a high protein, high fiber legume that can be used in a variety of dishes. They are relatively inexpensive. You will keep lentils for a long time, if store in a cool, dark and dry place. You do not need to soak lentils before cooking them. They can be cooked on the stove or in the microwave.

One cup of lentils contains 230 calories, 16.5 grams of protein, and 15.6 grams of dietary fiber. Lentils can help you feel full for longer due to their high fiber content. They provide you with plenty of energy by providing B vitamins. The high amount of protein found in lentils can help build muscle mass. When combined with strength training exercises.

Lentils can be used as the base for salads or soups or as a side dish. One of my favorite ways to enjoy lentils is to prepare them with sautéed onions and garlic with some curry powder. If you're interested in losing weight or just staying healthy. You should include lentils in your diet!

12. Peas

Peas are full with nearly 23% of Protein. Peas also contain minerals, vitamins, and iron. It is not just a high protein food, but it is also a low-fat food. If you want to lose weight, you can eat peas in any form as it is also a high fiber food.

You can combine peas with other vegetables that are high in protein like beans and mushrooms. If you want to eat peas alone, you can boil the peas and add some spices to it. You can use salt or pepper instead of other spices if you want to keep your diet minimal and healthy.

Peas are also available in the form of powder which is easy for consumption. You can add pea powder in your morning smoothie or even add it in your soup or salad.

13. Canned Sardines

Sardines are one of the best choices for those who want to lose weight. Canned sardines are a great source of protein, calcium and omega-3 fatty acids. They also have vitamins A and D. They contain almost 22% protein, 5% fat and less than 1 gram of carbohydrate. This is why sardines are one of the best choices for those who want to lose weight.

Canned sardines have a high content of sodium. If you are on a low sodium diet then you should not consume canned sardines. However if you are on a high satiety diet, then canned sardines would be perfect for you. They will give you the feeling of fullness and help to control your hunger pangs.

Canned sardines can be eaten alone or as part of another food item like salad or sandwiches. You can use them in salads, sandwiches or soup to make it interesting and tasty. They are so flexible and you can use in them in various ways. They make your food more nutritious and delicious at the same time.

14. Seafood

Sea Foods are full with 20% of Protein. It's a high protein and low fat food. There are many varieties of sea-food you can choose to eat.

There are many health benefits to eating sea-foods. One in particular is the Omega 3 fatty acids. It improve the function of your brain and heart. Sea-foods also contain calcium, iron, magnesium, potassium, selenium and zinc. They make it a great food for bone and muscle health as well as maintaining a good nervous system.

For those who are looking to lose their weight, should include sea-foods in their diet. Because they have very little calories. Not to mention that they have no carbohydrates at all. A good example would be crab meat which has only 90 calories per 100 grams. They are considerably lower than chicken breast meat. Which contains about 330 calories per 100 grams.

15. Chickpeas

Chickpeas are high-protein, high-fiber legumes. They can be a healthy addition to your weight loss diet. They are a great source of protein and contain many vitamins and minerals.

Chickpeas have nearly 20% of your daily value of protein. They also contain more than half of the daily recommended amount of fiber.

The health benefits of chickpeas include lower cholesterol and better blood sugar control. They improved digestion, reduce heart disease risk, and stronger bones.

You can eat them in salads or as a snack. You can roast them with some olive oil and spices to make a crunchy snack called roasted chickpeas.

16. Pistachios

Pistachios are high protein foods, a good source of fiber, and full of healthy fats.

Pistachios also have a lot to offer in the way of vitamins and minerals. They also have Vitamin B6, thiamine (Vitamin B1), copper, manganese, and phosphorus.

And most importantly for weight loss, pistachios have a high satiety factor. One serving of pistachios per day, will feel you full longer throughout the day. Which means you're less likely to overeat.

When buying pistachios for your weight loss diet plan. You should choose unsalted ones in their shells. When you eat pistachios in the shell, it takes longer to eat them. Because you have to open up each shell individually. This gives your body more time to register that it's full. 

Pistachios also have fewer calories than most other nuts. They have 160 calories per 1 ounce serving. While walnuts contain 185 calories for the same size serving.

17. Egg White

Egg White contains with 11% Protein. It is a good source of protein and calcium, but contains no fat or cholesterol.

Egg White is a great high protein food for losing weight. Egg white contains about 40 calories. Which is very little compared to whole eggs. Whole egg have about 75 calories. 

Egg whites are sometimes called "nature's perfect food". Because they are so rich in vitamins and minerals, and contain no fat or cholesterol. 

They are also very low in sodium and contain almost no carbohydrates. Egg white helps to control sugar level in blood stream.

18. Cottage Cheese

Cottage cheese is very nutritious and is a great high protein foods for weight loss. It is a rich source of calcium, selenium and phosphorus. Cottage cheese has been used for centuries as a rich source of protein in many diets.

Cottage cheese is, essentially, a fresh cheese curd product with a mild flavor. The curds are drained but not pressed, so a bit of whey remains in the cheese, which gives it its soft texture. The curd is usually washed to remove acidity, giving sweet cottage cheese. It is not aged or hardened and is meant to be consumed fresh.

Cottage cheese can contain as much as 12% protein. It depends on the type of milk it was made from. And how much fat it contains. Use non-fat or low-fat cottage cheese to maximize your protein intake.

Caution with foods rich in protein

There are many benefits to eating protein. For example, it provides energy and promotes muscle building. Therefore, we can say that it is an important nutrient for our body and the development of each one of us.

But if we want to take advantage of all its properties, it is important to know how much protein you need daily. That way, we can find the balance between how much protein we need and how much protein we eat for better health.

In fact, low protein intake can lead to health problems such as weakness or fatigue. However, it is not good to abuse them as they can cause other health problems such as kidney damage or cancer. So you have to be careful with the amount of protein you eat.

What happens if I consume too much protein?

If you consume excess protein, this nutrient will be transformed into fat. It will accumulate in different parts of your body. And cause health problems such as obesity or heart failure. Also, organs such as the liver and kidneys have a heavier workload. Because they are responsible for eliminating excess protein in our body.

Conclusion

We hope this article has been helpful to you as you think about protein and your diet. While these are not just high protein foods. They are definitely easy to find and add to your diet in many different ways. 

Before making any decision to change your daily diet. It is important to talk to a doctor or other medical professional. To make sure that these foods do not have a negative effect on your personal health. 

However, if you are interested in trying some of these foods, there is definitely no harm in doing so.