When you are trying to shed those unwanted pounds it is important to think about what you are eating on a daily basis. Eating more protein can slow down hunger pangs so that you can get to your goals faster. But if you dread the thought of drinking another protein shake, it may be time to adjust your diet. Find out what the best protein foods for weight loss are so that you can incorporate these top belly fat burners into your meal plans.
3 Reasons Why Is Protein Important When Dieting
Foods choices are very important when it comes to the functioning of our bodies. What we eat can help or hinder our weight loss goals and progress.
When you want to achieve a sleek physique, you know that it is not in your best interest to keep eating fast-food hamburgers and french fries. Yet, consuming only greens and baked salmon each day is also not a sustainable reality for most people.
Eating protein at each of your meals is important when trying to lose weight – especially belly fat. The 3 main reasons protein can help you achieve your weight loss goals are:
- Protein helps to improve your body’s metabolic rate
- It also helps to regulate hunger hormones and keep you feeling full longer
- Adding protein to your meals slows your appetite down to help prevent you from overeating
When you are trying to lose weight and attain a flatter belly, protein when combined with regular exercise, will help you to build lean muscle mass. Having good muscle mass helps the body to burn calories more efficiently all day long. This in turn helps you to lose weight and successfully reach your targets.
How Much Protein Should I Eat?
For the average person who is consciously trying to lose weight, studies suggest they should consume about 30% of their calories per day from protein.
There is a general calculation for figuring out how much protein you should eat daily.
Firstly, take your weight in pounds and divide it by 2.2 to get your weight in kilograms.
Secondly, determine your protein number by your level of activity:
- 0.8 for sedentary/light daily activity
- 1.5 for moderately active
- 1.8 for heavy activity
Lastly, calculate your number of protein grams by taking your weight in kilograms and multiplying it by your protein number. Let’s look at an example for a person who weighs 180 pounds and is moderately active.
180 lbs / 2.2 = 81.8 kg
81.8 kg x 1.5 = 122.7 grams of protein per day
Keep in mind that if you are lifting weights and exercising regularly, you may find the scale not dropping as quickly as you’d hoped. However, you will in fact be losing fat and gaining muscle. Adding muscle mass will help you to lose fat faster and get that shredded look you so desire.
The Best Protein Foods For Weight Loss
When thinking about protein in your meals, it is easy to get tired of eating the same foods. Constantly consuming the same sources of protein can lead to boredom which can even steer your off your healthy eating. To alleviate the food rut, consider trying these top belly fat burning protein sources into your next meal.
High protein foods are not the only dietary way to lose weight. Did you know there are even drinks that can boost metabolism and help you get a flatter belly?
The basic list of protein foods that are lean and give you the boost of protein your body needs for fat burning include: meats, poultry, nuts and seeds, dairy, produce, grains and legumes.
Next time you are grocery shopping, consider some of these options for your next meal prep.
Best High Protein Meats for Weight Loss
Grass-Fed Beef
Did you know that eating grass-fed beef is significantly better for your health? It is more expensive, but if you can afford it and you want to get toned, it’s a better choice.
Grass-fed beef contains fewer calories and fat than traditional beef. An added benefit of consuming grass-fed beef is the omega-3 fatty acids which have been shown to reduce the risk of heart disease.
A 4 oz. grass-fed strip steak contains approximately 133 calories and 26 grams of protein.
Bison
This meat choice is becoming more popular as of late due to its high levels of protein and incredibly low fat and calories per serving. Bison are raised on grass as their main source of food which makes them a very healthy alternative to beef.
Another healthy reason to eat bison is that one serving contains a full day’s vitamin allotment for vitamin B-12. This is the vitamin that helps give you energy. It also helps to reduce insulin resistance and that’s good news for your belly fat!
One 4 oz. bison burger patty contains 23 grams of protein for only 166 calories. That’s a lean, healthy choice.
Pork
Pork sometimes gets a bad rap. But if you choose a lean cut like pork tenderloin, you can get a protein-rich meal idea that’s low in calories.
Pork contains an essential nutrient called choline. Choline is important because it helps to metabolize fats. One study even found that eating lean pork on a regular basis led to reduced waist sizes, BMI and a leaner belly.
One 4 oz. serving of pork tenderloin contain 124 calories and 24 grams of pork. That’s a great source of protein for very little calories.
Turkey
This high protein, lean meat is a great alternative to beef. Not only is turkey low in calories (a 1/4 pound turkey burger contains only 140 calories) but it’s also high in DHA and omega-3 fatty acids. That means it contains nutrients to help boost brain function and mood all while turning off the fat genes that bulk up your belly.
Stick to the white meat however, as dark meat is very fatty. For the best benefits, be sure to grill this delicious meat and serve it at home. Eating turkey at restaurants can pack in too many unwanted extras and fats. Try adding some great fat burning spices for even more of an impact.
Canned Tuna
When you enjoy fish, then canned light tuna packed in water is a great choice to whittle your belly fat. All the omega-3 fatty acids in tuna actually help to turn off your fat genes in your stomach. And the DHA and EPA fatty acids that are found in cold water fish such as tuna also help slow down these fat genes in your belly.
The FDA’s most recent guidelines have found that canned tuna when compared to other tunas has a very low risk of mercury exposure from consumption. Generally speaking, the larger tunas (such as albacore) contain the most mercury. Smaller tuna that are used for the canned brands contain much less.
So go on and enjoy 3 oz. of tuna for a whopping 16 grams of protein at only 73 calories!
Best High Protein Dairy For Weight Loss
2% Greek Yogurt
Greek yogurt is a delicious and wise choice when trying to lose weight. It contains probiotics which have been found in studies to assist in weight loss. One study found that obese women on a low calorie diet that ate Greek yogurt over those who did not, lost almost twice the weight over a 12-week period. That weight loss continued even after the study was done!
Science has shown that the good bacteria found in probiotics can help to supercharge your metabolism and maintain a healthy immune system. But not all probiotics are created equally.
When choosing a yogurt with probiotics, read the nutrition label on the side in order to pick one that is not loaded with extra added sugar.
One 7 oz. serving of natural Greek yogurt contains 150 calories and 20 grams of protein plus good probiotics for your gut health.
Cottage Cheese
Many decades ago, cottage cheese was seen as a diet staple. It never should have gone out of fashion because it’s a tasty source of high protein that can be eaten any time of day.
Acidic bacteria is added to milk in order to create the curds that give cottage cheese its bumpy look. All cottage cheese have high protein regardless of their fat content except for the ones that contain added fruit or sugar. Beware to read the labels.
When choosing cottage cheese, you will see percentage labels of 1%, 2% and 4% which just indicates the weight of the cottage that comes from fat. The amount of calories that comes from the fat differs. For example, if you were to buy a low-fat 2% version of cottage cheese, more than half of the calories come from protein and not fat.
So go ahead and enjoy a half cup serving of this tasty dairy treat anytime!
Vegetarian Protein Foods For Weight Loss
Chia Seeds
These ancient seeds are one of nature’s most perfect foods. Simple and easy to add to smoothies, salads, cereals and most any food you can think of, they pack a lot of nutrition. A 1 oz. serving of chia seeds provides 5 grams of protein for only 138 calories.
Chia seeds are also packed with omega-3 fatty acids which is important to lowering inflammation in the body, improving metabolism and helping the skin. They are rich in antioxidant properties and provide iron, fiber and calcium as well.
When chia seeds are exposed to liquid they expand to about 10 times their volume. This could be a potential choking hazard for anyone with trouble swallowing.
Pepitas or Shelled Pumpkin Seeds
These edible seeds from pumpkins are flat and oval and typically have a greenish color once the shell has been removed. They can be eaten in their raw form or dry roasted. However, if you don’t want the extra salt and fat, raw is a better choice.
Pepitas are filled with all kinds of healthy vitamins and minerals including manganese, iron, phosphorus, zinc and magnesium. Their protein, fiber and unsaturated fatty acids give your body energy while helping support weight loss.
Shelled pumpkin seeds add great texture and crunch to salads and in rice dishes or they can be enjoyed on their own. A 1 oz. serving dishes out 9 grams of protein for 158 calories.
The Best Protein Foods For Weight Loss – Endless Ideas
Protein is a critical macronutrient that your body requires to survive. We all need protein to build muscles and keep our bodies strong.
Eating plenty of protein each day can help you to feel fuller longer. This can help prevent overeating. Plus it helps with overall satiety.
Protein can help to boost your metabolism which is also important when you are trying to shed pounds. Certain proteins also contain omega-3 fatty acids which can help you lose belly fat.
Dieting can get boring. Eating the same foods regularly becomes predictable and uninteresting. When you want to stick to your weight loss goals, consider eating some of the protein-rich foods that have been discussed.
When you are striving to achieve health and weight loss goals, choose a diet that is based around lean, high protein foods. Things like grass-fed beef, Greek yogurt and shelled pumpkin seeds can provide high quality protein that is low calorie and packed with nutritious advantages.
What are your favorite high protein foods for weight loss?
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