Consuming protein daily can contribute to a greater weight loss. One study in the area analyzed the effects of protein-based nutrition in 1,824 subjects. The study ultimately concluded that females who consumed more protein showed less symptoms of weight gain, compared to females who consumed no protein.
Protein is one of the most significant compounds our bodies need. In terms of weight loss, protein is amazing in suppressing unhealthy cravings and enhancing the metabolism performance. Along with hydration and exercising regularly, a regular protein consumption can result in a favorable weight loss in both men and women.
To learn which foods are high in protein and can, therefore, help you drop a few pounds, read the list below.
25 Protein-Rich Foods to Help You Lose Weight.
Aside from being delicious, avocados are highly nutritious, and packed in soluble protein the body needs. Also low in sugars, avocados are great for maintaining healthy body weight.
Whether fresh or dried, apricots contain 3.5 grams of protein per one serving. On top of it all, apricots are rich in fiber, which also helps eliminate excess body fats.
Beans and similar legumes like black and kidney beans, and lentils are superb source of protein and fiber. As a result, legumes are able to suppress unhealthy appetite and therefore, regulate the weight.
4. Boiled Potatoes.
Carbohydrates aside, boiled potatoes are amazing for eliminating excess body fats. One small boiled potato contains enough protein to control the appetite and speed up the weight loss process.
Broccoli is a great vegetable, which is both low in calories but high in protein. Add a great fiber content on top of it all and you have a stellar weight loss agent at your plate.
6. Cruciferous Vegetables.
Cabbage, broccoli, Brussels sprouts, and cauliflower all have high levels of protein and fiber, which keep the body energized and the weight in check.
7. Chili Pepper.
Although offering only one gram of protein per serving, chili peppers are a study-approved weight loss agent. In one related study, researchers noted that capsaicin, a compound found in chili peppers, is able to reduce the overall fat levels in the body, especially in the abdomen.
8. Chia Seeds.
Chia seeds provide you with 16.5 grams of protein per 100-gram portion. Also packed with omega-3 and omega-6 fatty acids and fiber, chia seeds are great for reducing hunger and encouraging weight loss.
Its favorable fatty content, great level of protein and around 36 grams of dietary fiber in a medium-sized coconut make this fruit an excellent fat burner.
Great as antioxidants and rich in ursolic acid, studies note that cranberries can contribute to losing weight in a healthy way.
11. Cottage Cheese.
Although still up for debate, many researchers explain that calcium-rich foods like cottage cheese can speed up the weight loss process. That said, one cup of low-fat cottage cheese offers around 25 grams of protein.
Low in calories and rich in fiber, water and protein, cucumbers are exceptional for keeping the weight controlled.
Eggs are high in protein, providing six grams in one large egg. With that, studies affirm that eggs are more than able of regulating the weight and keep the body healthy at the same time.
14. Fatty Fish.
Fish like salmon or mackerel are great for losing weight, as they offer a solid omega-3s and protein contents.
Many fruits can help maintain the ideal weight, losing excess body fats easily. Fruits like guava, dates, and prunes provide 2-3 grams of protein per serving, making weight loss effective and healthy.
A 2004 California study explained that individuals who like to lose weight, should consume more grapefruit. Offering three grams of protein in one cup, grapefruit will keep you full, energized and lean.
17. Grape Nuts.
Although cereal, grape nuts are packed with whole grains, fiber, minerals, and around 3.5 grams of protein per cup.
18. Leafy Green Vegetables.
From kale to spinach and collards, dark leafy greens will keep your body full for longer periods of time. Low in calories but rich in minerals, vitamins and antioxidants, leafy greens make a ‘must’ addition to your meal.
19. Lean Beef.
Red meat is a great source of protein and other healthy nutrients, which keep the body in shape and prevent risks of serious health conditions.
Mushrooms are able to control the weight by managing the hormonal levels in the body. One cup of mushrooms offers three grams of protein, enough to help control the body weight and excess fats.
Like everything else, nuts should be consumed in moderation, which then helps keep the body weight in check. Aside from protein, nuts are also a source of fiber and healthy fats.
Incredible for regulating the weight, oatmeal is also great for balancing the blood sugar levels. A single cup of oatmeal has 6 grams of protein and plenty of soluble fiber which allows a more effective elimination of fats.
As a whole grain, quinoa offers staggering 14 grams of protein per serving, together with important amino acids.
Seaweed doesn’t only provide you with high levels of protein, but also iodine, which helps activate the metabolism.
Low-fat yoghurt and especially Greek yogurt has 17 grams of protein per cup! With that, yogurt also gives out lots of probiotics, which keep the gut healthy and the weight balanced.