Filling your diet with high-protein foods while restricting products high in carbs and saturated fats boost weight loss, says a study in the Current Opinion in Endocrinology, Diabetes, and Obesity. Of course, there are studies that suggest that this benefit comes not from the protein content itself, like this research in ScienceDirect. It states that a high-protein diet improves your psychological well-being by reducing anxiety and depression. Thus, people are more motivated to maintain it, which makes them achieve better weight loss results.
This only goes to prove that a high-protein diet is good for you on many levels. And you can boost the number of proteins in your daily meals easily by including some special foods into your plan.
Top 5 High-Protein Foods for a Healthy Diet
Starting your day with a high-protein meal is one of the most common tips on how to control your appetite to lose weight. If that’s what you want, having eggs for breakfast will be perfect. This food will give you not only protein but also antioxidants and some choline.
Eggs can be enjoyed in many ways, but if you choose to fry them, use the minimum of grease, and better choose coconut oil for cooking. The color or size of the eggs doesn’t really matter for their nutritional value. However, you should buy organic when possible as this way you can be sure they are free from antibiotics, hormones, and other nasties that can be fed to hens.
If you are a vegan, legumes are your best source of protein, but only with a serving of some grains, preferably brown rice. The addition is necessary because plant proteins are incomplete and therefore less efficient as fuel for building your lean muscles. This combination will provide you with a full range of essential amino acids.
Beans, peas, and lentils are all among the best high-protein foods for weight loss. They are also good for your heart and blood vessels. Eat one serving a day to reduce the risks of developing cardiovascular heart disease and help manage or prevent diabetes.
Not only is salmon an excellent source of protein. It also provides you with omega 3 fatty acids, which improve your health and help reduce the risk of many diseases, including cancer. Fatty fish like salmon is the best source of these essential nutrients.
You shouldn’t worry about the ‘fatty’ part because despite these fats are actually good for you. Wild salmon is best and adding it to your diet both helps you lose weight and reduces inflammation in the body. However, farm salmon is good too, albeit a bit fatter.
Chicken, turkey, and any other bird you can eat are all among the best high-protein foods for weight loss. They are reasonably low in fat yet high in protein. The ‘white meat’ parts of the bird are lowest in fats, so you should buy breasts whenever possible.
Grill the turkey instead of frying it as reducing the added fat to the minimum will both boost the weight loss program and protect your heart and arteries.
5. Greek yogurt
Greek yogurt makes the list of the best high-protein foods for weight loss not only because it’s rich in proteins. It’s also a fermented food. This means it provides you with healthful gut bacteria. These probiotics restore the health of your gut and strengthen the immune system.