You already know that eating a high-protein diet is key when it comes to feeling satisfied with your meals and maintaining a weight loss effort. But it seems that most of us have had a blast relying on just a few primary sources of protein. Not only can this cause taste bud fatigue, but it can also deprive your body of the health-boosting nutrients in protein-rich foods that you've overlooked.
To help you break out of your boring grilled chicken and eggs routine, we've compiled a list of the best proteins for weight loss in each food category.
How does a high protein diet help you lose weight?
Protein foods will help you lose fat and lose muscle mass. How? Protein is hard for us to digest, so when we eat it we burn more calories (thermogenesis) and feel full for longer, which makes it easier to eat less in a day. Studies show that high protein diets increase thermogenesis and satiety and subsequently lead to decreased energy intake.
What makes certain foods a good source of protein for weight loss?
Yes, while protein - in general - can aid weight loss, there are some foods high in protein that are better than others when it comes to dieting. These foods meet certain criteria:
Low-fat: Protein foods that are low in fat are naturally lower in calories. Eating low-fat protein foods can aid weight loss, as you will lose weight when you consume fewer calories than you burn.
Low-calorie: Low-calorie protein foods are the same as low-fat protein foods. Most of the time, protein foods are low in calories because they are low in fat. Another way protein foods can be low-calorie is if they are low-carb, as carbohydrates are another calorie-dense macronutrient.
High protein: Of course, if you want to follow a high protein diet to lose weight, you would expect these protein foods to be high in protein.
What exactly is high protein? As defined by the FDA, it is based on the percentage of protein-based on the recommended daily protein intake. 50 grams :
Good protein sources contain 10 to 19 percent of your RDI or 5 to 9.5 grams of protein.
An excellent source of protein contains 20 percent or more of your RDI, or more than 10 grams of protein.
The best protein sources will be either 'good' or 'excellent' sources of protein.
Here is our list of high-protein foods for weight loss.
We've broken down our list of high-protein, low-fat foods into categories:
produces
red meats
Poultry
vegetables
grains
Dairy
nuts and seeds
Whether you're a fish fan, can't deny your love of dairy, or can't stick to a meat-free meal plan, we've got the best options for your waistline.
Read on for the information and be sure to grab a few of our recommendations the next time you go to the grocery store.
The best fruits and vegetables are rich in protein.
Yes, that's right: there are both high-protein vegetables and high-protein fruits. Some are higher in protein than others, and that's what we've listed below.
1: Spinach
1 cup (cooked) : 41 calories, 0.5 g fat, 5 g protein
Popeye's favorite feeder isn't solely an excellent supply of macromolecule, however conjointly an excellent supply of vitamins A and C, antioxidants, and wholesome pteroylmonoglutamic acid. One cup of the inexperienced superfood contains the maximum amount of macromolecule as a boiled egg for nearly [*fr1] the calories. searching for the largest organic process bang for your buck? certify you steam the spinach rather than consuming it raw. This change of state methodology helps preserve vitamins and makes it easier for the body to soak up the green's metallic element content. Add one or two to soups, omelets, pasta, and stir-fries, or just steam them and prime with pepper, garlic, olive oil, and a squeeze of lemon.
2:Sun-dried tomatoes
Protein content: 1 cup, 139 calories, 6 g protein
Tomatoes are packed with the antioxidant lycopene, and research shows they may lower your risk of bladder, lung, prostate, skin, and stomach cancers and reduce the risk of coronary artery disease. Just one cup of the sun-dried version will lend you 6 grams of satiating protein, 7 grams of fiber, and ¾ of your RDA of potassium, which is essential for heart health and tissue repair. They are also rich in vitamins A and K. Use them as a pizza topping, tangy addition to salads, or as an out-of-the-box snack.
3:Guava
Protein Payout: 1 cup, 112 calories, 1.5 g fat, 4.2 g protein
The highest-protein fruit, guava packs in over 4 grams per cup, with 9 grams of fiber and just 112 calories. With 600 percent of your Vitamin C DV per cup—the equivalent of more than seven medium oranges! - tropical fruit should be in your shopping cart as soon as possible. While you're at the store, be sure to grab some of these surprising high-protein foods.
4:Artichoke
Protein Content: 1 medium vegetable, 60 calories, 4.2 g protein
Ghrelin is your body's 'Hunger' hormone, which is suppressed when your stomach is full, so it's not wise to eat satiating high fiber and high protein foods. The humble artichoke wins on both counts: It contains nearly twice as much fiber as kale (10.3g per medium artichoke, or 40 percent of the daily fiber the average woman needs) and has one of the highest protein counts among vegetables. Boil and eat the whole shebang as a self-sufficient salad (why not add some goat cheese and sun-dried tomatoes?), toss the leaves with your favorite greens and dressing, or peel and pop the hearts on healthy pizza and flatbreads.
5:Pea
1 cup (cooked) : 118 calories, 0.5 g fat, 8.5 g protein
Enough to spit on Popeye: Despite their poor reputation, a cup of green peas contains eight times the protein of a cup of spinach. Since almost 100 percent of your daily value of vitamin C is in one container, they help your immune system breathe. Put it in a mason jar salad or add it to an omelet to boost the eggs' hearty power. Speaking of omelets.
6:Beef
Protein Content: 4 oz strip steak, 133 calories, 26 g protein
When it comes to steaks or burgers, go grass-fed. It might ruin your wallet, but it'll hurt your abs. Grass-fed beef is naturally leaner and has fewer calories than conventional meat: Seven ounces of lean conventional strip steak has 386 calories and 16 grams of fat. But a seven-ounce grass-fed strip steak contains only 234 calories and five grams of fat. Grass-fed meat also contains higher levels of omega-3 fatty acids, according to a published study. Nutrition Journal has been shown to reduce the risk of heart disease.
7:Salmon
Protein Content: 3 oz, 121 calories, 17 g protein
Don't let the relatively high calorie and fat content of salmon fool you; Studies show that fatty fish may be one of the best for weight loss. (In fact, it makes up our list of fatty foods that will help you lose weight.) In one study, participants were divided into groups and fed into one of three equal weight-loss diets (control group), lean white fish, or salmon, without seafood (control group). Everyone lost weight, but the salmon eaters had the lowest fasting insulin levels and a significant reduction in inflammation. Another study from the International Journal of Obesity found that eating three 5-ounce servings of salmon per week for four weeks as part of a low-calorie diet resulted in about 2.2 pounds more weight loss than a calorie-free diet without fish. Wild salmon is leaner than farmed thawed on fishmeal and has also proven to be significantly lower in cancer-related PCBs. So go wild - literally. This is a protein-rich fish you won't want to miss!
9: Light Canned Tuna
Protein Content: 3 oz, 73 calories, 16 g protein
Tuna or not? That's the question. As a source of primo protein and docosahexaenoic acid (DHA), canned light tuna is the best and most affordable tuna. fish for weight loss especially from your stomach! A study in the Journal of Lipid Research showed that omega-3 fatty acid supplementation has a profound ability to turn off abdominal fat genes. whereas you will find 2 styles of fatty acids in cold-water fish and fish oils -- DHA and omega-3 fatty acid (EPA) -- researchers say DHA is often forty to 40 to 70 percent more effective than EPA at down-regulating belly fat genes. prevent belly fat cells from expanding in size. What about mercury? Mercury levels in tuna vary by species; In general, the larger and leaner the fish, the higher the mercury level. Bluefin and albacore are among the most venomous, according to a study. BiologyLetters. However, canned light tuna harvested from the smallest fish is considered 'low mercury fish' and can and should be consumed two to three times a week (or up to 12 ounces) according to the FDA's latest guidelines.
10:Turkey 
Protein Content: Quarter-pound turkey burger, 140 calories, 16 g protein
Lean and protein-rich, turkey no longer automatically replaces red meat – this bird deserves a helping hand on its own. A quarter-pound turkey burger patty contains 140 calories, 16 grams of protein, and eight grams of fat. Additionally, turkey is rich in DHA omega-3 acids—18 mg per serving is the highest on this list—shown to boost brain function, improve your mood and turn off fat genes, inhibiting the growth of fat cells. Make sure you only buy white meat; Dark contains too much oil. And know that you're doubling your health by grilling it at home: Restaurant versions can be packed with fatty add-ins to boost flavor. It's not your problem as it goes straight from the grill to your plate (ideally the best seasonings for fat burning)and mixed pepper).
11: Chicken
Protein Content: 3 oz. cooked breast, 142 calories, 26 g protein
3 oz. Cooked chicken breast contains only 142 calories and 3 grams of fat, but 26 grams of protein—more than half the daily recommended amount. But protein that works can be a failure in taste. (Our casual survey of the taste of plain breast yielded answers ranging from 'air you cut with a knife to 'wet socks'.) The good news: With a little creativity, it's a delicious post-gym dinner or an impressive date night meal.
12:Eggs
Protein Content: 1 egg, 85 calories, 7 g protein
Eggs may be the easiest, cheapest, and most versatile way to increase your protein intake. Beyond easily boosting your daily protein count, each 85-calorie egg contains a solid 7 grams of muscle builder! Eggs also boost your health: They contain amino acids, antioxidants, and iron. Don't just reach for whites, though; Egg yolks boast a fat-fighting nutrient called choline, so opting for whole eggs can help with pruning. Pay attention to labels when shopping for eggs. If possible, you should buy organic. These are USDA approved and are free of antibiotics, vaccines, and hormones. As for the color, it's your decision. Molly Morgan, a board-certified sports nutritionist based out of New York state,
13:Beans
Protein Content: 1/2 cup, 109-148 calories, 7-10 grams of protein
Beans are good for more than your heart. They're loaded with proteins, antioxidants, vitamins, and minerals that can benefit your brain and muscles, too. Not to mention, they digest very slowly, which can help you feel fuller and longer, and speed up weight loss efforts without causing feelings of deprivation. Look for easy-to-use, pre-cooked BPA-free varieties that come in a pouch or box. Add them to soups and salads, or mix them with brown rice and steamed vegetables for a hearty yet healthy dinner. Big for snacking? Mix black beans with some salsa and corn and serve with whole-grain crackers.
14:lentil
Protein content: 1 cup, 230 calories, 18 g protein
Here are some pretty surprising proportions: One cup of lentils has the protein of three eggs with less than a gram of fat! Their high fiber content makes them extremely satiating, and studies show they accelerate fat loss: Spanish researchers found that people whose diets included four servings of legumes per week lost more weight and improved their cholesterol more than those who did not. Eat them on their own or boil them in soup.
15:Peanut butter 
Protein Content: 2 tablespoons, 191 calories, 7 grams of protein
his creamy cream is downright addictive. whereas feeding an excessive amount of paste will create a disturbance on your waist, a customary two-tablespoon serving provides a solid dose of the muscle-building supermolecule and healthy fats. in keeping with the 2014 analysis printed within the Yankee Journal of Clinical Nutrition, intense peanuts will stop each vas and arterial blood vessel unwellness — the foremost common kind of cardiopathy. seek for tasteless, change oil-free varieties with no added sugar to induce the foremost advantages. If you are bored with plain recent PB&J sandwiches, strive to admixture the paste with hot oatmeal, descend it on contemporary manufacture, or admixture it into your post-workout smoothie.
16: Whole Grain Bread
Protein content: Two slices, 138-220 calories, 8-12 g protein
Not all bread is carb bombs waiting to upset your weight loss goals. This nutrient-dense bread is packed with folate-packed lentils, protein, and good-for-you grains and seeds like barley and millet. Make a veggie sandwich brimming with healthy nutrients to boost the flavor of your slices. Combine tahini-free hummus, avocado slices, roasted red peppers, cucumbers, onions, spinach, and tomatoes on two slices of sprouted whole-grain bread. The healthiest foods on the planet.
17:Triticale
Protein Content: 1/4 cup, 161 calories, 6 grams of protein
While you may never have heard of this hearty whole grain before, it might just be your new favorite. This wheat-rye hybrid contains 12 grams of protein per half-cup and is also rich in brain-boosting iron, bloating-reducing potassium, magnesium, and heart-healthy fiber. Use triticale berries instead of rice and mix them with soy sauce, fresh ginger, cloves, shiitake mushrooms, and edamame to make a healthy, Asian-inspired meal. If you prefer to bake in the oven instead of the stove, use triticale flour instead of traditional flour in the oven.
18:Cheese
Protein Content: 1 oz, 117 calories, 8 g protein
Here's an excuse for a wine and cheese hour: Schmancy Swiss cheese contains 30 percent more protein than an egg in a slice, plus a third of your daily intake of vitamin A. If you want to indulge, keep serving. To reap the bad cholesterol-lowering benefits of the antioxidant resveratrol, moderate your four dice-size and vino with one glass for women and two glasses for men. And better yet, stick to the #1 wine for quick weight loss.
19: Greek Yogurt
Protein Content: 7 oz, 150 calories, 20 g protein
Yogurt can be the most important ally in your weight loss efforts. A printed study in the Journal of Nutrition found that probiotics, such as those found in creamy, delicious yogurt, helped obese women lose almost twice as much weight compared to those who did not consume probiotics. Both groups of subjects were on low-calorie diets, but after 12 weeks, the probiotic poppers lost an average of 9.7 pounds, while those on the placebo lost just 5.7 pounds. Bonus: Subjects given the good bacteria continued to lose weight even after 12 weeks, which averaged 11.5 pounds to be accurate! The group that does not receive probiotic support? They sustained their initial loss of 5.7 pounds but did not reduce them further. The good bacteria in probiotics can help boost your metabolism and boost your immune system, but you need to be picky about your sources. Yogurt is a great way to get protein and probiotics in the morning. but to get the healthiest yogurt, you should read the labels; Most are full of added sugar that exceeds their protein level.
20:Grass-Fed Milk
Protein Content: 8 oz, 110 calories, 8 g protein
Organically raised cows are not subject to the same hormones and antibiotics as conventional cows; no antibiotics for them means no antibiotics for you Grass-fed cows are shown to possess higher levels of omega-3 fatty acid fatty acids (good) and 2 to 5 times additional CLA (conjugated linoleic acid) than their corn- and grain-fed counterparts. CLA contains a group of chemicals that provide a wide range of health benefits, including immune and inflammatory system support, improved bone mass, improved blood sugar regulation, reduced body fat, reduced risk of heart attack, and preservation of lean body mass. While skim milk is the lowest in calories, many vitamins are fat-soluble, meaning at least 1%.
21: Chia seeds
Protein Content: 1 oz, 138 calories, 5 g protein
One of the hallmarks of a balanced diet is a good ratio of omega-6 fatty acids to omega-3s. A 4:1 ratio would be ideal, but the modern American diet is more like 20:1. This leads to inflammation, which can trigger. gain weight. But while eating a serving of salmon every day isn't exactly convenient, sprinkling chia seeds into smoothies, salads, cereal, pancakes, and even desserts, which are among the most concentrated sources of omega-3s in the food world, is as easy as dieting. raise it as high as you can.
22: Shelled Pumpkin Seeds
Protein Content: 1 oz, 158 calories, 9 g protein
Working with Tony Dorsett and Reggie Bush, nutritionist Dr. Lindsey Duncan is a huge fan of pumpkin seeds. "A handful of raw pepita or dry roasted pumpkin seeds can give you a natural jolt to power through a workout," says she. 'They're a good source of protein, healthy fats, and fiber, keep you feeling full and energized for longer, and contain manganese, magnesium, phosphorus, and zinc, which provide additional energy boosts to maximize gym time.' Throw them in salads and rice dishes, or eat them raw.
23: Almond
Protein Content: 1 oz, 164 calories, 6 g protein
Think of each almond as a natural weight loss pill. When combined with a calorie-restricted diet, consuming a little more than a quarter cup of nuts can reduce weight more effectively than a snack of complex carbohydrates and safflower oil – after just two weeks! (And in this study of overweight and obese patients, after 24 weeks, those who ate nuts experienced 62 percent greater reductions in weight and body mass index!) For best results, eat your daily servings before hitting the gym. Rich in the amino acid L-arginine, almonds can help you burn more fat and carbohydrates during exercise. The Journal of the International Society of Sports Nutrition was found.
24: Cashews
Protein Content: 1 oz, 157 calories, 5 g protein
Cashews are a good source of protein, phosphorus, magnesium, calcium, and copper and should not be overlooked as one of your indispensable nuts. Magnesium has numerous health benefits, including helping your body relieve various conditions such as constipation, insomnia, headaches, and muscle cramps, as well as regulating the immune system and supporting brain function. They contain a good amount of biotin to help keep your locks shiny and shiny.
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