10 Protein Rich Food For Weight Loss

It's no news that including a high protein diet is a non negotiable for a healthy lifestyle. Protein rich food are the pathway to build muscle mass, a perfect addition to a well balanced meal, and is one of the most effective ways to lose weight. So if you are on the journey to any of these goals, protein intake is crucial.

And while there are a bunch of high protein foods that are out there, we have decided to go the extra mile and cumulate a list for you! So read on.

Why Is Protein Important?

For your body to function the right way you need 3 macronutrients including carbs, fat, and most importantly protein sources. These play a major role in the formation of your maintenance of your body.

So what exactly does protein rich food do to your body? Here you go.

• It repairs the muscle, bone, and skin.
• It produces enzymes and antibodies
• It regulates hormones.

Protein is made up of amino acids and the most important ones are called essential amino acids. And since your body is not capable of making them, it has to be consumed in the form of protein.

How Does Protein Affect Weight Loss?

Including a high protein diet can help weight loss in a number of ways. Here are some of them -

• It increases your metabolism which means you can burn calories that you consume faster.
• It helps curb your appetite by keeping you full for longer.
• It reduces muscle loss during aging.
• Increases muscle mass which in turn replaces fat in your body.

How Much Protein Is Needed For Your Body?

The amount of protein needed per person depends solely on your body composition but on an average you will need 0.8 grams of protein per kilogram of your weight.

Mixing up between all the listed protein foods can help you achieve the required amount of protein.

High Protein Meal Plan

Breakfast: Fresh avocado on a whole wheat bread slice and a side of scrambled eggs

Lunch: Cottage cheese salads with either fish or meat with a fruit afterwards

Evening snack: A greek yogurt with blueberries

Dinner: Chicken breast or lean beef with legumes.

High Protein Foods

There are a range of high protein foods that are right there in front of you and others you'll have to obscure. The bottom line is that it adding them based on your bodily goals and mixing them up with other nutrients will be the most effective.

Salmon

Salmon is the go-to choice for those trying to increase their protein intake while on their weight loss journey. Since it's an excellent source of protein, it can help you feel full for longer and satiate hunger. The Omega 3 in the fish can be beneficial to your body in many other ways as well.

One salmon contains 39.3 grams of protein.

Chicken Breast

Chicken breast contains 22 grams of protein and can be a healthy choice for your meal plan. Consider not going overboard with the oil and bake it along with a little bit of salt and pepper.

A pro tip would be to have vegetables on the side to strengthen the effectiveness of the meal.

Beef

Not surprisingly beef makes it to the list as it's high in protein. Choose the lean meat such as the ground beef for good results.

Like chicken, beef can also be had as a main course and can keep you full for a very long time. It contains 21.3 grams of protein.

Eggs

Eggs are one of the most versatile option for those looking to increase their protein intake because of how easily accessible it is. Not to mention, there are a variety of ways to prepare eggs. You can poach, boil, fry, or scramble them and they are still as effective.

Each eggs contains 6.3 grams of protein so it's advised to have 5 eggs on a daily basis to tick off your protein intake for the day.

Milk

Not only does milk contain a good source of protein but it also has calcium which makes it a great after workout drink. This way your bones are kept strong no matter what kind regime you follow.

The good news is that milk can be consumed in numerous way including smoothies, flavoured milk, and other beverages.

Yogurt

Greek yogurt is considered to be a protein rich food which explains why it is mostly eaten after a workout. Its one of those high protein foods that you can be eaten for breakfast to start your day off. A great addition would be blueberries and oatmeal so that it is a balanced meal.

A high protein breakfast is necessary to help you feel fuller throughout the day and to match your protein intake for the day.

Legumes

If you are looking for a plant based protein, legumes are a great addition to your diet. While they are great sources of protein, they are also rich in fiber which comes closer to being a balanced meal. Legumes in your diet such as chickpeas, lentils, kidney beans, and more can be high in protein.

You can add legumes to salads and have it for lunch to increase your energy levels which can also promotes weight loss.

Nuts and seeds

Nuts and seeds are both snacky and a necessary addition to your meals and a great source of protein. Depending on how much protein you need for the day, you can include them throughout the day.

Soy

Soy is another popular plant based protein that bring you enough energy to sustain throughout the day. Not only is this a nutritious choice, but it can also help you lose weight more effectively.

Maintaining a balanced diet is crucial for any person's wellbeing when it comes to nutrition so including as much protein in your body can do you enough good.

* * Medical Disclaimer - The following information is for educational purposes only. No information provided on this website, including text, graphic, and images, are intended as substitutes for professional medical advice. Please consult with your doctor about specific medical advice pertaining to your condition(s).