Protein is essential for the proper functioning of the body. This macronutrient is found in a variety of animal and plant foods. Some high-protein food choices are better than others when looking to lose weight or lose a few pounds.
Eating high-protein foods contributes to muscle building, which helps you burn more calories throughout the day; weight loss; and the feeling of fullness after eating.
Best proteins for weight loss
1. Fish
Fish provides complete protein as well as other important nutrients such as vitamin D and B vitamins. In addition, fatty fish is the best source of omega-3. Salmon, sardines, tuna, mackerel and trout are part of fatty fish.
Tuna is rich in protein, low in fat and calories. In a 6-ounce tuna steak there are 51 g of protein, equivalent to 102% of the recommended daily value. In 100 g of tuna there are 30 g of protein.
Both canned and fresh tuna are good sources of various proteins, vitamins, minerals and fatty acids.
2. Chicken breast
Chicken breast is a meat rich in complete protein and provides more protein than ground beef. In a 6 oz serving of lean chicken breast there is 54.5 g of protein, equivalent to 109 % of the recommended daily value. Chicken meat also provides B vitamins and minerals such as potassium, magnesium and zinc.
3. Turkey breast
In 6 ounces of turkey breast there are 51 g of protein, equivalent to 102% of the recommended daily value. Turkey breast has less fat and fewer calories than most other cuts of meat.
Poultry, such as chicken and turkey, is a healthy source of protein, according to the Nutrition Source from Harvard.
4. Eggs
Eggs are an excellent source of high-quality protein (6 grams per unit). In addition, they are rich in vitamins and minerals. Low in fat and calories (78 to 78 per unit) . Consuming eggs can help people feel more satisfied and consume fewer calories throughout the day.
5. Soy Products
Soy protein is considered a complete protein, containing all nine essential amino acids that the body cannot produce and must be obtained from the diet. Half a cup of mature soybeans provides 30 g of protein, a soybean burger around 14 g, 3 ounces cooked tempeh 13 grams and three ounces soft tofu 8 g protein.
Soyfoods are also rich in nutrients such as B vitamins, fiber, potassium and magnesium.
6. Beans
Legumes such as beans and lentils are a good source of vegetable protein. They are low in calories, low in fat, low in sodium and have a low glycemic index. In addition, they provide other important nutrients such as folate, iron and potassium.
The Harvard Nutrition Source points out that the protein and fiber content of legumes can increase the feeling of satiety and increase the expenditure of calories through thermogenesis.
Incomplete proteins in beans are supplemented by grains (such as brown rice) and provide the body with all necessary essential amino acids and can replace high-quality animal proteins, as Todays Dietitian explains.
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