Dietitians' Top 6 High-Protein Foods for Weight Loss

Without concentrating on including adequate protein in your daily diet, it is nearly impossible to reduce weight in a healthy, sustainable way. One benefit of protein is that it keeps you fuller for longer periods of time and lowers your hunger hormones. Compared to fat or carbohydrates, protein has a larger TEF (thermic effect of food), which causes your body to burn more calories when you eat it. Additionally, protein can support muscle growth.

Even though getting adequate protein is essential for healthy weight reduction, the protein's quality is also very important, particularly since there are many low-quality, nutrient-poor proteins available.

1 Salmon

If you enjoy seafood, you might want to think about including more fatty fish in your diet, such as salmon.

Salmon is one of the richest sources of omega-3 fatty acids, which are known to help enhance satiety in some populations, according to Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility. According to data, adding seafood to an energy-restricted diet that includes fish like salmon led to weight loss after 4 weeks compared to a diet like that without seafood. This suggests that adding seafood to an energy-restricted diet that includes a nutritionally balanced diet may help with weight loss.

For a nutritious, high-protein dinner, try making this sweet-and-spicy-glazed salmon with roasted vegetables.

2 Whey protein powder

Whey protein can be a good option if you're looking for a healthy protein powder to mix into a tasty shake.

According to Courtney D'Angelo, MS, RD, author at Go Wellness, "Whey protein can promote satiety rapidly as it includes all the important amino acids and is absorbed swiftly in the body." "Numerous studies have been undertaken on the effects of whey protein on weight loss, and the majority of these studies have found that whey protein decreases fat and enhances lean muscle mass. Additionally, whey protein has been shown to lengthen your feeling of fullness and lower your appetite throughout the day."

Since whey protein contains dairy, it differs significantly from many other types of protein powder. If you must avoid dairy, you might want to try a plant-based powder instead.

3 Lentils

People might not consider lentils to be a high-protein food because they are technically grain legumes (sometimes referred to as pulses). Lentils, however, are a good source of protein as well as several beneficial vitamins and nutrients.

"Data suggests that eating lentils can help people lose weight, even when diets are not calorie limited," adds Manaker. "Eating lentils can offer the body a boost of fiber, antioxidants, and critical micronutrients." "Substituting lentils for choices of fatty meat can be a practical technique to promote weight loss."

4 Casein protein powder

Casein protein, another common variety of protein powder, is excellent for aiding you in achieving your weight loss objectives, according to D'Angelo.

The main distinction between casein protein and whey protein, according to D'Angelo, is that casein protein is absorbed more slowly by the body. Both proteins are derived from milk and include all the essential amino acids. While casein protein is not as beneficial for boosting muscle mass as whey protein, it is more effective than many other protein sources. As a result, you will feel fuller for a longer amount of time.

5 Walnuts

According to Manaker, replacing 0.5 servings per day of less healthy foods with nuts may help avoid long-term weight gain and obesity. "Increasing daily consumption of nuts is associated with reduced long-term weight gain and a decreased risk of obesity in adults," she adds.

Walnuts are among the best nuts when it comes to assisting with weight loss attempts. Walnuts are the only tree nut that is an exceptional source of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid, and they have been related to improved satiety, which may aid people in long-term weight loss, according to Manaker.

6 Low-fat Cottage Cheese

Choosing the appropriate kind of cottage cheese can provide you a significant protein boost with very little fat and sugar, even though you would not think of it as a food high in protein.

Over 24 grams of protein, 5 grams of fat, and 9 grams of lactose-derived sugar are contained in a typical cup of 2% cottage cheese. You can add your preferred fruit or a drizzle of honey if you want to give it some natural flavour.