Protein is a very important food for the human body, as it helps make and fix parts of the body, create chemicals and hormones, and keep the immune system strong. Protein also helps a lot with losing weight, as it can make you feel full, burn more calories, and keep your muscles strong. In this essay, we will look at some of the best foods that have a lot of protein for losing weight, and how to eat them in a healthy way.
Foods that have a lot of protein for losing weight
There are many foods that have a lot of protein and can help you lose weight, but some are better than others because of their quality, amount, and calories. Here are some of the best foods that have a lot of protein for losing weight, according to experts who study food and health12:
- Meat and poultry: These are foods like chicken, turkey, beef, pork, lamb, and bison, which have all the protein parts that the body needs, called essential amino acids. But, it is important to pick meat and poultry that have less fat, and stay away from meat that is made in a factory, like bacon, sausage, and ham, which have a lot of fat, salt, and chemicals. A piece of cooked chicken breast that weighs 3 ounces has about 26 grams of protein and 140 calories2.
- Fish and seafood: These are foods like cod, halibut, and tilapia, which are white fish, and salmon, tuna, and sardines, which are fatty fish, which also have good fats that help with swelling and heart health. Seafood, like shrimp, crab, clams, and mussels, also have a lot of protein and not many calories. A piece of cooked salmon that weighs 3 ounces has about 22 grams of protein and 175 calories2.
- Eggs and egg whites: Eggs are one of the easiest and cheapest foods that have protein, and they also have choline, a food that helps with brain and liver health. Egg whites have very few calories and fat, and can be used to make different kinds of food, like omelets, scrambles, and frittatas. One big egg has about 6 grams of protein and 70 calories, while one egg white has about 4 grams of protein and 17 calories2.
- Dairy products: These are foods like milk, yogurt, cheese, and cottage cheese, which have a lot of protein and also calcium, which is important for bone health. But, dairy products can also have a lot of fat and sugar, so it is better to pick low-fat or no-fat kinds, and stay away from ones that have flavor or sugar. Greek yogurt has a lot of protein and not much sugar, and can be used as a snack, a base for smoothies, or a replacement for sour cream or mayonnaise. A cup of plain no-fat Greek yogurt that weighs 6 ounces has about 18 grams of protein and 100 calories2.
- Legumes: These are foods like beans, lentils, peas, and soy products, like tofu, tempeh, and edamame, which have a lot of protein and also fiber, which can help lower cholesterol, control blood sugar, and help with digestion. Legumes also have iron from plants, which is needed for making red blood cells. But, legumes can also have a lot of carbohydrates and make gas, so it is better to soak them before cooking, and eat them in small amounts. A half-cup of cooked black beans has about 8 grams of protein and 115 calories2.
- Nuts and seeds: These are foods like almonds, walnuts, pistachios, cashews, sunflower seeds, pumpkin seeds, chia seeds, and flax seeds, which have a lot of protein and also good fats, antioxidants, and minerals, like magnesium, zinc, and selenium. Nuts and seeds can also help lower blood pressure, cholesterol, and swelling, and improve brain and skin health. But, nuts and seeds also have a lot of calories and fat, so it is better to eat them in small amounts, and stay away from ones that have salt, oil, or sugar. A handful of almonds that weighs 1 ounce has about 6 grams of protein and 160 calories2.
- Protein powders: These are supplements that can be added to water, milk, or smoothies, to make the protein amount of a meal or snack higher. Protein powders can be made from whey, casein, egg, soy, pea, or other plant sources, and can be different in their quality, taste, and additives. Protein powders can be helpful for people who have trouble getting enough protein from food alone, like athletes, vegans, or older adults. But, protein powders are not a replacement for a healthy diet, and should be used carefully, as some may have things that are not good for you, like allergens, or artificial sweeteners. A typical scoop of protein powder has about 20 grams of protein and 100 calories2.
How to eat foods that have a lot of protein in a healthy way
Eating foods that have a lot of protein can help with losing weight, but it is not enough to just focus on protein alone. It is also important to eat other foods that have things like carbohydrates and fats, and foods that have things like vitamins and minerals, in a healthy way. Here are some tips on how to eat foods that have a lot of protein in a healthy way:
- Eat a good amount of protein: The amount of protein that you need every day is 0.8 grams for every kilogram of your body weight, which means about 56 grams for an average adult man, and 46 grams for an average adult woman3. But, some studies say that more protein, up to 1.2 to 1.6 grams for every kilogram of your body weight every day, may be good for losing weight, as it can make you feel full, burn more calories, and keep your muscles strong4. But, there is no need to eat too much protein, as extra protein can be stored as fat, or go out in urine, which can make the kidneys work harder and make you lose water. So, it is better to eat a good amount of protein, about 20 to 30 grams per meal, or 10 to 15 grams per snack2.
- Pick good protein sources: Not all protein sources are the same, as some are easier to digest, use, and complete than others. Digest means how well the body can break down and take in the protein, use means how well the body can do things with the protein, and complete means how many essential amino acids the protein has. Protein from animals, like meat, poultry, fish, eggs, and dairy, are usually easier to digest, use, and complete than protein from plants, like legumes, nuts, seeds, and grains. But, this does not mean that protein from plants is bad, as they can be mixed to make complete protein, like beans and rice, or hummus and pita bread. Also, protein from plants has other benefits, like being lower in fat, cholesterol, and environmental impact, and higher in fiber, antioxidants, and phytochemicals. So, it is better to pick good protein sources, and change them between animal and plant sources, to get the best of both kinds.
- Balance protein with other foods: Protein is important, but it is not the only food that matters for losing weight and health. Carbohydrates and fats are also needed for giving energy, helping brain and nerve work, and controlling hormones and mood. Carbohydrates and fats can also help make the protein work better, as they can save protein from being used for energy, and give the things that are needed for making protein. So, it is better to balance protein with other foods, and pick complex carbohydrates, like whole grains, fruits, and vegetables, and healthy fats, like olive oil, avocado, and nuts, over simple carbohydrates, like white bread, sugar, and pastries, and bad or trans fats, like butter, cheese, and fried foods.
- Eat protein all day: Protein is not only important for losing weight, but also for keeping muscle mass, which can go down with age, not moving, or being sick. Muscle mass is important for keeping strength, movement, and metabolism, and preventing sarcopenia, osteoporosis, and weakness. To stop muscle loss, and make muscle grow, it is not enough to just eat enough protein, but also to spread it evenly all day. Studies have shown that eating protein in the same amounts at each meal, rather than more at dinner, can make more muscle protein, and improve muscle work and quality. So, it is better to eat protein all day, and include it in every meal and snack, rather than eating a lot of protein at one time.
Summary
Protein is a very important food for losing weight, as it can make you feel full, burn more calories, and keep your muscles strong. But, not all protein sources are the same, and protein alone is not enough for a healthy diet. To get the benefits of protein, it is important to pick good protein sources, balance them with other foods, and eat them all day. Some of the best foods that have a lot of protein for losing weight include meat, poultry, fish, eggs, dairy, legumes, nuts, seeds, and protein powders, which can be added to different kinds of food and recipes. By eating foods that have a lot of protein, you can not only lose weight, but also improve your health and well-being.
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