The first step to Lose weight You are rethinking your diet.
“Weight loss comes down to energy balance, which means you have to burn more calories than you eat. protein rich foods To help with both sides of the energy balance equation,” says kim yawitzregistered dietitian and gym owner in St. Louis, MO.
“First, high-protein foods can help boost your metabolism, both short-term and long-term,” Yawitz says, adding that eating a high-protein meal temporarily increases calorie burning, simply because your body have to work harder to digest and metabolize proteins compared to fats and carbohydrates. “Over time, adding more protein-rich foods can also help protect against muscle loss while in a calorie deficit, allowing you to eat more calories while still losing weight.”
As a bonus, high-protein foods are also very satiating, says Yawitz, especially when compared to carbohydrate-rich foods (bread, pasta, rice, etc.). “In this way, eating more protein at meals and snacks can help you eat fewer calories overall when you’re trying to lose weight.”
To preserve muscle mass, Yawitz generally recommends starting with 0.8-1 gram of protein per pound of body weight per day on a weight loss diet. For example, if you weigh 150 pounds, that equates to 120 grams to 150 grams per day. “Keep in mind that eating too many calories in general will make you gain weight, even if those calories come from high-quality protein,” says Yawitz. “You may need to reduce your carbohydrate and fat intake, especially if you are eating a lot more protein than normal.”
Another thing that is important to keep in mind as you increase your protein intake is to drink more water. “In a small studio, athletes with high-protein diets were more likely to become dehydrated than those who ate less protein. In this study, the athletes didn’t feel especially thirsty even when their urine showed markers of dehydration,” he says, noting that drinking water throughout the day can help you feel and function better, even if you don’t feel thirsty, plus “it can even help with your efforts to lose weight.
Here are 16 of these high-protein foods that can help you lose weight.
“I stock my freezer with tilapia, which provides 30 grams of protein per four-ounce serving and is also low in calories,” says Yawitz. Whether you opt for tuna, tilapia, sardines, anchovies, or something else, “fish is very filling, so it’s a great choice when you’re cutting calories,” says Yawitz.
“This is one of my favorite proteins because not only does it have 19 grams of high-quality protein per 3 ounces cooked, but it also contains omega-3s EPA and DHA,” he says. amy gorin, RDN, an inclusive plant-based dietitian in Stamford, CT. “These healthy fats help keep you full longer (as well as helping with heart health),” she says.
“I love making my own salmon bacon,” says Gorin. Check out Gorin’s recipe for Homemade Salmon Bacon. here.
Here’s another fish worth noting when it comes to being high in protein and a good choice for those trying to lose weight. “Mackerel is low in mercury and contains a ton of protein; It’s 33 grams per fillet,” he says. Kylie Ivanir MS, RD “The protein increases cholecystokinin (CKK), a hormone related to satiety,” he says.
These are one of Gorin’s favorite plant-based foods to load up on “because they’re a complete protein, meaning they contain all nine essential amino acids that your body can’t make on its own.” He also likes that pistachios are one of the highest-protein nuts, “with a quarter-cup serving providing six grams of protein,” adding that since pistachios contain a trifecta of “protein, fiber and better-for-you fats help keep you full longer, which can help with weight management.”
“Just ½ cup of low-fat cottage cheese contains 14 grams of stomach-filling protein,” says Yawitz. “You can limit yourself to ½ cup if you need a small snack, or top a double serving with raw fruits or vegetables for an easy meal.”
There’s a good reason egg whites have a good reputation as a high-protein food that helps with weight management. “By choosing to eat egg whites instead of the white and yolk, you cut a significant number of calories without losing much protein,” says Trista K. Best, MPH, RD, in Balance One Supplements.
“The calories in eggs go from about 70 to less than 20 when you remove the yolk and you only lose two grams of protein. This is still a high-protein food that can help you lose weight by keeping you full and cutting calories,” says Best.
“Almond butter, in particular, contains a significant amount of nutrients including monounsaturated fat, vitamin E, fiber, and protein. A quality almond butter will have less than two grams of sugar,” says Best. “Protein is also a valuable nutrient when choosing an almond butter. An adequate amount of protein in a serving of almond butter is around six to seven grams.”
“It’s not always easy to stick to a high-protein diet, especially if you’re always on the go. I keep whey protein powder and a shaker bottle on hand for days when I’m struggling to hit my protein goals,” says Yawitz. “Look for a brand that has been third-party tested and has at least 25 grams of protein per scoop and not a lot of added ingredients.” Do you need a good recommendation? These are the best whey protein powders to buy right now.
Mackenzie Burgess, registered dietitian nutritionist and recipe developer at cheerful optionsrecommends choosing grass-fed beef thanks to its higher amounts of nutrients like omega-3s and antioxidants. “Plus, it contains a lot of protein, which helps us feel full longer and can help lower your total calorie intake for the day,” says Burgess.
Yes, tofu is the new protein king. “Tofu is a favorite plant protein because it is so versatile. Picks up the flavor of whatever it’s cooked with, and baked tofu it’s so delicious,” says Gorin. “In addition, tofu is a complete vegan protein that provides protein and fiber, a combination that helps keep you full for longer. Half a cup of firm tofu provides 22 grams of protein.
Soy foods in general are another food group to consider if you’re trying to load up on protein and lose weight. “Soy is a high-protein food that is beneficial for a weight-loss diet because it also contains fiber,” says Banna. “Fiber is important to help you stay full and prevent overeating.” Along with tofu, try edamame, miso, and tempeh (more on tempeh below).
As Burgess says, don’t knock it until you try it. With 31 grams of protein per cup, “tempeh has a firm texture and a surprisingly nutty flavor. It’s made from fermented soybeans, making it a versatile, high-protein option for a meatless meal,” she says. Try sautéing the tempeh cubes in a vegetable stir-fry or grilling them as skewers, Burgess suggests.
“Pea protein powder contains the magic weight-loss combination of protein and fiber that keep you satisfied, while keeping energy levels and blood sugar levels stable,” say Lyssie Lakatos, RDN and Tammy Lakatos Shames, RDN, The twins of nutrition.
“No more energy crashes and blood sugar crashes that result in sugar and salt cravings and unwanted calories from unplanned snacking. Also, pea protein can aid in weight loss even when calories are not restricted, and has also been found to be more effective than whey protein in fighting hunger.” Check out our guide to pea protein powders here.
“Black lentils contain 18 grams of protein per cup, and the protein helps with weight loss,” says Ivanir. The fiber of black lentils it also “slows down digestion, keeping us full and reducing cravings throughout the day.”
“The fiber in beans will keep consumers satisfied long after a meal, which can prevent overeating,” says Best. If you can, combine beans with rice: “Beans are also high in protein and eating them alongside rice is the best way to get all nine essential amino acids. Taking all the essential amino acids is necessary for a healthy life and combining rice and beans provides the correct combination of amino acids to achieve this.”
“Pumpkin seeds are high in protein, containing 12 grams per cup,” says Ivanir. “The protein content will keep blood sugar levels in check, which will aid in weight loss,” he continues, explaining that the seeds are rich in fiber, which feeds beneficial microbes in the gut.
New to this probiotic drink? Time to add it to your routine regularly. “Just one glass of kefir contains nine grams of protein! Protein decreases neuropeptide Y (NPY), the “I’m craving carbs” hormone. Carbohydrates derail weight loss efforts by raising blood sugar levels,” says Ivanir. Look for brands that don’t have added sugar, she says.
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