Going on a protein-rich diet is a proven ploy to lose weight. However, individuals should keep in mind the calorie intake before selecting protein-rich food for weight loss. This is why consulting a relevant doctor before finalising the diet is suggested, especially for people suffering from liver or kidney diseases.
Regardless, this guide covers some of the best protein-rich foods for weight loss for your convenience. Take a look.
It is essential to pick food sources that are rich in proteins but low in saturated fat and calories. Some key sources of protein include:
Some of the protein-rich veg and non-veg foods for weight loss are:
While regular salmon contains 20.4g of protein per 100g, Atlantic salmon offers nearly 23.8g of protein per 100g fillet. Being a fatty fish, salmon contains high amounts of omega-3 fatty acids. Further, salmon also contains vitamins A & D and minerals like calcium, among others in abundance.
Crab is also one of the excellent protein-rich food sources for weight loss. Both white and brown meat are rich in omega-3 oils, offering around 19g of protein per 100g, and are also low in fat. Further, it also contains nearly 18.92g of omega-3 fatty acid per every 100g of meat.
Prawns are not only a great source of protein but are also rich in omega-3 fatty acids along with vitamin B12 and are healthy for the heart and nervous system.
Found extensively in several Indian states, prawns contain around 17.6g of protein per 100g serving.
Cottage cheese or paneer is a protein-rich veg food for weight loss. It has high casein content and also contains calcium that triggers an accelerated fat burning process. 100g of cottage cheese approximately contains 23g of protein.
Cow milk is an excellent source of protein, along with minerals and only 1% fat. Consuming 100ml of cow milk can offer nearly 3.5g of protein.
The plain low-fat yoghurt, also known as Greek yoghurt, is one of the best lean protein foods for weight loss. It offers nearly 10g of protein in a 100g pot. It is recommended to consume it without sugar if it is for weight loss purposes. However, mixing it up with some fruits or seeds can be suitable as well.
Although nuts are high in calories, with controlled consumption of dry roasted and raw almonds, they can offer high amounts of protein. This is mainly because most of its fat is monounsaturated. Every ounce of almonds contains around 6g of protein, 3g of fibre and 6g of carbohydrate.
Eggs are a great source of protein, healthy fats and other nutrients. In fact, eating eggs can also prevent people from overeating, thereby helping them to cut down on other consumables.
A single egg packs a whopping 6-8g of protein with only 70 calories, along with sufficient vitamin B1, omega-3 fatty acids, and magnesium, making it one of the best protein food sources for weight loss.
Pork is also one of the protein-rich foods for weight loss when consumed in the right way. For instance, pork tenderloin has less fat than skinless chicken breast, according to a study by The University of Wisconsin.
Each 100g of lean pork serving contains nearly 25g of protein. In fact, per a study in the Nutrients journal, overweight people lost weight, without any reduction in muscle mass, after maintaining a lean-pork rich diet.
Beef consumption for weight loss depends on the diet of the individual. The protein intake will vary accordingly. However, beef offers high amounts of protein per serving – ranging between 25-28g of protein every 100g. Alongside, beef also contains calories and other nutrients, including vitamin B12.
Chicken is a lean protein source, with the majority of calories coming from protein when served without skin. Every 100g of chicken contains nearly 27g of protein, making it another popular protein-rich food source for weight loss.
Containing around 17g of protein in every 100g, oat is widely available and popular in India. Further, oats are also a source of carbohydrates and several other minerals and vitamins. However, experts recommend avoiding prepared oatmeals as they contain higher amounts of added sugar.
Sun-dried tomatoes are widely available and are a common ingredient in several popular dishes in India. Not only are tomatoes a source of protein, but they also contain several other nutrients and fibre. Every 100g of sun-dried tomatoes offer nearly 14g of protein.
Guava is one of the most nutritious fruits available in several parts of India. A cup of guava contains approximately 4.5g of protein. Further, guava is also rich in vitamin C, with one serving offering nearly 4 times the daily requirement.
Peas are easy to find in India and are also inexpensive besides widespread availability. They are high in protein, fibre and other nutrients.
You will get around 5g of protein from every 100g of peas.
Pistachios pack in high amounts of protein with low-calorie content. Moreover, it also offers various vitamins and nutrients, along with high levels of vitamin B6. One ounce of pistachio packs in nearly 6g of protein, or every 100g of pistachio will have nearly 20-22g of protein.
Beans are loaded with vitamins, antioxidants, and minerals, along with adequate protein serving. Moreover, since they digest slowly, beans also help you cut down on frequent snacking and assist in weight loss effectively.
The protein payout per 1/2 cup of beans stands at around 7-10g.
Lentils, or commonly known as ‘dal’ in India, is a staple in almost all corners of the nation. All lentils, including moong, arhar, etc., are rich in protein, fibre, and several other essential minerals. Every 100g or 1/2 cup of cooked lentils contains around 9g of protein on average.
Although proteins serve diverse benefits to our health, there are also definitive side effects of protein-rich food for weight loss. These are:
Not including adequate carbohydrates in your diet while increasing the protein content can lead to bad breath. This is mainly because the human body adopts a metabolic state known as ketosis. This produces chemicals that emit an unpleasant odour. Drinking lots of water and brushing can counter the smell.
Upping the protein intake can also result in a fall in the hydration level, increasing urination frequency and can also often make one feel thirsty. Drinking an increased amount of water is imperative in such cases.
Usually, high-protein diets with restricted carbohydrate intake are low in fibre. This results in constipation. One can increase his/her water and fibre consumption in such cases. Tracking bowel movements is also recommended.
Excess nitrogen in amino acids can damage kidneys among people already suffering from kidney disease. Damaged or failing kidneys are unable to filter the nitrogen and other wastes and aggravate the condition.
Eating excess amounts of red meat and full-fat dairy foods as a part of consuming protein-rich foods for weight loss can also lead to heart diseases. Eating fish, poultry and nuts lower the risk.
Moreover, according to a study published in 2018 in the European Heart Journal, it was revealed that the long-term consumption of red meat increases trimethylamine N-oxide (TMAO), a chemical generated by the guts. Findings show that a reduction in the amount of consumption can reverse these effects.
Consumption of protein-rich foods for weight loss can also result in weight gain in the short term. This is because your body will store the excess protein while the surplus amino acids are produced.
So, keep this guide handy while readjusting your diet chart and get started with your weight-loss journey!
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