Are you looking forward to shedding some extra kilos in a natural way? Losing weight is simple. All you need to do is exercise regularly, eat healthy, and go on with a high-protein diet. Going on a protein-rich diet can help reduce your hunger cravings and could help you lose weight. A diet high in protein, low in fat and carbs can help you slim down. The healthy proteins help in maintaining the lean fat tissue and burn the fat as a fuel apart from curbing your appetite. In short, eating a diet rich in proteins will make you work out more efficiently and makes healthy eating easy.
However, there are a few things one should know before boosting their protein intake. Firstly, the daily recommended amount of protein intake for men is around 56gm and for women, it is around 46gm. Also, the type of protein you include in your diet can impact your weight loss goal. So, below we have listed a few protein-rich foods that are low in fat and add lots of lean protein. Include them in your protein-rich diet and start experiencing a faster weight loss result.
Here Are The Top 10 Protein Rich Foods For Weight Loss:
Eggs are an excellent source of protein and eating an egg every day is a great way to incorporate a healthy amount of protein in your diet. A 100gm serving of one whole hard-boiled egg provides around 12.6gm of protein. Besides that, eggs also provide a good amount of nutrients such as vitamin B1, B2, B3, niacin, folate, calcium, potassium, phosphorus etc. So, start including an egg in your morning breakfast routine and kick start your day.
Drinking one glass of milk daily can provide your body with a healthy dose of protein apart from an adequate amount of calcium, which is considered essential for your bone health. A 100gm serving of milk can provide you with around 3.2gm of protein. However, if you don’t like drinking milk consider including it in your smoothies, cereals etc.
Plain Greek Yogurt which is made of whole milk is highly loaded with protein and can be included in your protein-rich diet for a healthy weight loss. Consuming a cup of plain yogurt daily is a great way to increase your protein intake in a nutritious and a healthy way. A 100gm serving of plain Greek yogurt can provide you with around 9gm of protein along with a small portion of several other nutrients that are essential for your health.
Cheese is yet another source of protein which is considered good for your overall health as long as you watch your portions. Enjoy consuming a few slices of cheese daily to up your protein intake significantly. Besides that, a large bunch of vitamins and minerals are also available in cheese. There are several varieties of cheese such as Swiss, cheddar, feta, cottage, mozzarella etc. However, you need to pick such varieties that are low in fat such as feta, parmesan, cottage etc. A 100gm serving of feta cheese provides nearly 14.2gm of protein and 21.2gm of fat.
5. Kidney Beans:
Kidney beans are a great source of protein and a 100gm serving of kidney beans provide you around 8.67gm of protein. Apart from that, kidney beans are a great source of fiber and can help keep you full for a longer time, thus curbing your appetite. If you are looking to add more variety of protein foods to your diet, consider adding a cup of cooked kidney beans in your lunch and dinner menu. You may even add kidney beans to your stews, soups, sauces etc.
There are several varieties of lentils to pick around for those who want to include them in their protein-rich diet. Lentils are high in proteins, low in calories, loaded with fiber, and a bunch of abundant nutrients that are good for your overall health. Around 100gm raw lentils provide 25gm of protein. However, when cooked the protein content declines to 9% of the total composition. Lentils are considered to have the second-highest ratio protein per calorie of any kind of legume, after soybeans. Also, the fiber content in lentils helps in reducing the risks of heart disorders apart from maintaining healthy cholesterols levels in the body.
Nuts are a great source of nutrients and energy. Munching on a handful of nuts instead of chocolate chips for your evening snack will be adding protein count in your diet. Walnuts, almonds etc. are a great source of protein and contain compounds that help keep your cholesterols low. For instance, almonds provide 21.26gm of protein and walnuts provide 15.23gm of protein per 100gm serving. Also, few studies have mentioned that a diet comprising of nuts will protect your heart and brain as well. So, start including a handful of nuts in your protein-rich diet.
8. Peanut Butter:
Eating peanut butter might be the easiest and delicious ways to boost your protein content in the diet. You can add peanut butter to your sandwiches, vegetables, wraps etc. and you can apply it as a bread spread as well. A 100gm serving of peanut butter (unsalted) contains around 25gm of protein. If you are trying a healthier option, use it as a dip to munch on your apple slices, celery stalk etc.
9. Lean Chicken:
Lean chicken breast contains nearly 24.68gm of protein per 100gm serving and including it in your protein-rich diet is a great way to boost your protein intake. Consuming it in good amounts can provide you with a healthy dose of fats and other nutrients good for your body.
This amazing green leafy veggie is not only a great source of protein but also contains an adequate amount of vitamin A, C, folate, and a bunch of antioxidants. A 100gm serving of spinach (raw) contains nearly 2.9gm of protein. To up your protein count, add a handful of spinach to your stews, soups, veggie stir-fries etc. Apart from that, spinach provides a good dose of calcium as well as a bunch of vitamins and minerals that are good for your health.