If you're struggling to get enough protein to lose weight in your diet, thicken sauces or soups. Add blended legumes (like lentils) or tofu and sweet potato curry over steamed vegetables.
6 High Protein Foods to Lose Weight and Reduce Belly Fat.
Losing weight and reducing belly fat can be a long and exhausting process. A high protein diet for weight loss helps keep you full
Including more protein in your diet to lose weight can help you lose weight.
A high protein intake contributes to the formation of lean muscles. Lean muscles help burn more calories throughout the day.
High protein foods for weight loss can reduce hunger by promoting the feeling of satiety. High protein diets are extremely effective for weight loss. They preserve muscle mass and prevent a decrease in metabolism.
Some people think that food sources of protein are not enough to contribute to a high protein meal plan. In reality, whole foods can provide enough protein.
You should consume between 1.6 and 2.2 grams of protein per day per kilogram of body weight if you are looking to lose weight.
Also read: 8 WAYS TO BURN MORE FAT FASTER
Here are six protein-rich foods to help you lose weight and reduce your waistline!
Here are the eating habits you should adopt to lose belly fat as you age, according to dietitians.
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Lean meats
Choosing specific meats as a protein source can make all the difference in weight loss.
Lean meats like skinless chicken, turkey, white fish are high in protein. They are low in calories with healthy fats. Most often, less processed ingredients than red meat.
By choosing to eat lean meats, you can limit the amount of saturated fats.
What does this mean in terms of weight loss ?
By eating nutrient-dense foods, you won't need to eat a larger portion to feel full.
Eating more fish like salmon and shrimp helps provide sources of iodine and omega-3 essential fatty acids. This helps filter out good thyroid health and a stable metabolism. Both of these promote overall weight loss by helping control overeating and maintain satiety.
Another piece of the puzzle is how you cook your lean meats, which can contribute to fat loss. To continue losing weight, prepare meat by grilling or roasting to reduce the amount of saturated fat.
If you love classic Italian soup, add turkey meatballs to give yourself a boost of leaner protein. You can also spice up your shrimp with a shrimp fajita salad or by rolling them up in a wrap.
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chickpeas
Chickpeas are a plant-based source of protein. You can add them to almost any meal for an extra boost.
Chickpeas are what is known as a complete protein. They contain all nine essential amino acids that play a key role in metabolism and body function.
The high protein and fiber content of chickpeas helps keep you fuller longer. Which is important if you're trying to lose weight and keep it off.
Chickpeas are also a great choice because they are considered a legume. They have the nutritional value of protein-rich foods.
The many nutrients in chickpeas have important effects on weight loss. They control the body's responses to glucose and insulin.
These two factors help to facilitate digestion and slow down the absorption of carbohydrates. This allows you to fill up on energy while consuming a low-calorie food.
Also discover: LOSE BELLY FAT | WE'LL REVEAL ALL THE TIPS!
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quinoa
Whole grain foods are another group that offers huge benefits in terms of protein. Quinoa can replace rice or pasta as a carbohydrate.
It is considered a complete protein composed of all nine essential amino acids. This plant-based protein source will easily fill you up. It will support your fat loss goals, helping to build more muscle and a strong metabolism.
Quercetin and kaempferol, (two plant flavonoids found in quinoa) also contribute to weight loss. They protect intestinal cells and promote a strong metabolism.
Strong metabolites will help your metabolism run efficiently by converting food into energy rather than an alternative (fat). But be careful what you pair with this protein-rich food.
In fact, combining quinoa with foods high in calories and fat could hinder your weight loss process rather than support it.
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Black beans
There’s nothing wrong with enjoying a healthy, high-protein carbohydrate, especially when you’re trying to lose fat. Black beans are a gluten-free, plant-based complex carbohydrate that contains high levels of protein and fiber.
One study found significant weight loss results after including beans and legumes as the main protein source for eight weeks.
Study subjects found they lost significant body fat, reduced their waistlines, and lowered their blood pressure and total cholesterol.
Beans, especially black beans, can help reduce levels of leptin in the body, also known as the hormone that regulates appetite.
With a controlled appetite and a body filled with healthy protein and fiber, you're more likely to lose more fat over time.
Dunn recommends filling up on a protein burrito bowl with black beans, grilled chicken breast, grilled veggies, and salsa. Our Black Bean Veggie Omelet recipe is another meal that will help you get more beans into your diet.
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Low-fat dairy products
Dairy products don't have the best reputation for complementing a solid fat loss journey, but for many people, consuming more dairy on a daily basis can potentially speed up weight loss.
By switching to fat-free milk, certain cheeses (like cottage cheese), and low-fat Greek yogurt, you can meet your body's needs for natural dairy nutrients (like calcium) and provide a high source of protein.
The study found that calcium levels combined with the reasonable protein properties of dairy products greatly contribute to weight loss as they speed up the body's metabolism and improve natural energy storage.
Looking to get some extra protein? Try making a well-balanced smoothie with your choice of Greek yogurt, skim milk (or a high-protein non-dairy alternative), fruits and vegetables, Dunn says.
If you're not a big smoothie person, she also recommends topping Greek yogurt with seeds/nuts, nut butters, and hemp hearts.
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Whey Protein
Whey protein is found primarily in dairy products like milk and cheese. It is created during the curdling process of milk and cheese.
It contains a total of eight protein groups and nine essential amino acids. The most important group in whey is the branched chain amino acids (BCAA) which promotes significant muscle growth.
Whey protein is highly recommended for fat loss. It provides more lean muscle throughout the body (like meat). It burns calories at a higher rate than body fat, Dunn says.
Whey protein is one of the most widely used and researched protein powders on the market. Protein powder is ideal for on the go.
It can be mixed into many staple meals and drinks that are already part of your diet. Plus, the wide variety of flavors can add even more flavor to your diet).
You may also like to read this article: GOOD HEALTH | 23 SLIMMING AND POWER TIPS
Here are the healthiest high protein weight loss powders for weight loss.
When it comes to choosing protein in your diet, quality is just as important as quantity. Here's everything you need to know to keep your body and mind healthy.
What is a protein?
Proteins in your diet:
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give you energy
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support your mood and cognitive functions.
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necessary for the construction, maintenance and repair of tissues, cells and organs of the body.
Present in many foods we eat, they are often misunderstood in our diet.
When you eat protein, it is broken down into 20 amino acids. These are the body's building blocks for growth and energy. The amino acid tryptophan influences mood by producing serotonin.
It may reduce symptoms of depression and anxiety and improve overall cognitive function.
Proteins of animal origin (meat, fish, dairy products) provide all the amino acids necessary for the body. Those of plant origin (cereals, beans, vegetables) lack amino acids.
This doesn't mean you should only eat animal-based proteins to get the right amino acids. By eating a variety of plant-based proteins, you're ensuring your body is getting the essential amino acids.
The Health Benefits of Protein for Weight Loss
Protein gives you the energy to get up and go, and keep going. While excess protein can be dangerous for people with kidney disease, diabetes, and other conditions, eating adequate amounts of high-quality protein will:
Maintains the proper functioning of your immune system, preserves the health of your heart and respiratory system, and speeds up recovery after exercise.
They are essential for the growth and development of children and for maintaining the health of older adults.
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Helps reduce the risk of diabetes and cardiovascular diseases.
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Helps you think clearly and can improve your memory.
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Improves your mood and strengthens your resistance to stress, anxiety and depression.
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Helps maintain a healthy weight by reducing appetite, keeping you fuller for longer and giving you extra energy for exercise.
In addition to being essential for feeling healthy and energetic, protein is also important for your appearance.
Consuming high-quality protein can help you maintain healthy skin, nails and hair, build muscle and maintain lean body mass while dieting.
While most people following a Western diet consume enough protein each day, many of us don't get the quality of protein we need.
Learn more: ACTIVE FITNESS | 5 TOP EXERCISES TO LOSE WEIGHT
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