It’s difficult to lose weight in a healthy, sustainable way without getting adequate levels of protein in your daily diet. For one, protein helps you feel satiated for longer periods of time and reduces your hunger hormones. Protein also has a higher TEF (thermic effect of food) than fat or carbohydrates, meaning your body burns more calories when you eat it. And on top of that, protein can help you build muscle mass.
Even though eating enough protein is crucial for healthy weight loss, the quality of your protein matters a lot as well, especially because there are plenty of low-quality, nutrient-scarce proteins out there.
Even though we know that eating a high-protein diet is key when it comes to feeling satisfied with your meals and maintaining a weight loss effort, it seems that many of us have gotten into a rut, relying on just a few primary sources of protein. Not only can this cause taste bud fatigue, but it can also deny your body health-boosting nutrients found in protein-rich foods you’re overlooking.
What makes certain foods a good source of protein for weight loss?
What exactly is high protein? As defined by the FDA, it depends on the percentage of protein based on the recommended daily intake (RDI) of protein, which is 50 grams:
The best sources of protein are either going to be “good” or “excellent” sources of protein.
Whether you’re a fan of fish, can’t deny your love of dairy, or stick to a meat-free meal plan, we’ve got the best options for your waistline.
Our high-protein foods list for weight loss
Read on to get in the know and be sure to pick a few of our suggestions up next time you head to the grocery store, and for more, don’t miss 34 High-Protein Breakfasts That Keep You Full.
You can eat them hard-boiled, scrambled, sunny-side up, or soft-boiled in your favorite bowl of ramen, but however you choose to eat eggs, they’re guaranteed to give you a lean protein boost every time.
Worst Proteins for Weight Loss
“At just about 70 calories each, eggs are packed with 6 grams of appetite-controlling protein that will keep you satisfied, helping you to avoid bingeing later in the day. In fact, research shows that eating eggs for breakfast reduces calorie intake over the next 24 hours,” say Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins. “Plus, eggs are also a good source of vitamin D, and insufficient levels of vitamin D have been linked to higher levels of belly fat.”
The Nutrition Twins add that if you’re in a hurry, “another bonus is that eggs can be a portable source of protein. Hard-boil your eggs on the weekend, so you can eat them on the go with a piece of fruit.”
Beans are an extremely healthy high-protein food because they are dense in fiber on top of containing plenty of protein. “This protein and fiber combination makes beans ultra-satisfying, so they help to curb your intake (and calories) at mealtime and even prevent overeating at snack-time and your next meal,” say The Nutrition Twins. “In fact, a study published in Food and Nutrition Research found that people who ate a meal in which beans were the source of protein consumed 12% fewer calories at their next meal, thanks to the satiety created by the bean.”
“Of course, anything that helps you to snack less on junk food is good news for your waistline,” add the Twins. “And the fact that they’re versatile, tasty, affordable, and sustainable means they are easily one of the best sources of protein for weight loss.”
According to Lainey Younkin, MS, RD, weight loss dietitian at Lainey Younkin Nutrition, “Greek yogurt is one of the best high-protein foods for weight loss, especially as a breakfast or snack.”
