8 Excellent Sources of Protein for Weight Loss
Whether you are a meat lover or a vegetarian trying to lose weight, you should always monitor your protein intake. Protein is a vital nutrient you need to stay energized, healthy, and slim and trim. Lack of this nutrient leads to loss of fluid and electrolyte, hair loss, anemia, diarrhea, muscle wasting, mental malfunction, liver issues, chronic stress and a great number of serious diseases. If you are a vegetarian, you have a higher risk of protein deficiency. So, without further ado, here are some of the best vegan and non-vegan sources of protein for weight loss.
1. Quinoa
Quinoa is low in cholesterol and calories and high in protein, fiber, and iron. It’s a nutritionally dense food that promotes weight loss and good health. Apart from being a protein-rich food, it boasts powerful cancer-fighting properties. Plus, it’s super easy and quick to cook. A cup of cooked quinoa contains 8 g of protein and 222 calories.
2. Fish
Fish and other seafood are low in unhealthy fat and excellent sources of protein. Moreover, fish contains heart-healthy omega-3 fatty acids that help to reduce inflammation, fight cravings and relieve joint stiffness after a workout. You can get up to 22 grams of protein per 100 grams.
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3. Peanut butter
One of the healthiest protein-rich foods, peanut butter is also a great source of magnesium, potassium, vitamin B6 and fiber, which are all the weight loss-friendly nutrients. Homemade peanut butter is the healthiest option, though. Add peanut butter to your diet smoothies or make peanut butter cookies to curb your sugar cravings. There are 8 g protein and 188 calories in 2 tbsp of peanut butter.
4. Cottage cheese
Low-fat cottage cheese is a perfect choice for dieters who are trying to increase their protein intake. It’s rich in protein, phosphorus calcium, and vitamin B12 to boost your energy to exercise more effectively, keep your bones healthy, and strengthen your immune system. A cup of cottage cheese contains 25 grams of protein and 222 calories.
5. Chicken
Chicken is a good source of lean protein that boosts satiety and helps build lean muscle mass. Even though it’s best to opt for a plant-based protein, if you can’t imagine your meal without meat, chicken can be an option too. A cup of cooked and chopped chicken contains 38 grams, but up to 300 calories.
6. Pumpkin seeds
A popular healthy snack to eat on the go, pumpkin seeds are packed with zinc and protein along with magnesium, iron, vitamin E, and healthy fats. Although they are high in calories, eating them in moderation can promote your weight loss. Pumpkin seeds contain 19 grams of protein and 446 calories per 100 grams.
7. Seitan
Seitan is perfect for dieters who are trying to go vegan or just reduce their meat consumption. Boost your protein intake and save animals’ lives by cooking with seitan. 100 grams contain 370 calories and 75 grams of protein.
8. Greek yogurt
Yogurt, especially Greek yogurt, is probably the best friend of every dieter. It’s low in fat, sugar, calories, and high in protein and probiotics. Combine it with fresh fruit, and you will get some of the most nutrient-dense snack to increase your protein intake and drop weight at the same time. A typical 6-ounce serving contains around 17 grams of protein and 100 calories.
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When choosing protein-rich foods for your weight loss journey, make sure you check their calorie and fat contents as well. One of the perks of consuming protein-rich foods is that they help you feel fuller, longer, thus helping you make healthy snack choices and exercise more effectively. Let us know about your favorite way to keep your protein level high in the comments.
