the best high protein foods for weight loss

17 of the best high protein foods for weight loss

You have probably heard that experts and trainers recommend high protein diets for weight loss. In this article, we are going to introduce the best high protein foods for weight loss.

Why are high-protein foods better for weight loss?

As we said in the article “Can Protein Help You Lose Weight?“, eating enough protein can help you lose fat in several ways.

Protein boosts metabolism

One of the problems during weight loss is metabolism reduction due to calorie restriction. High protein foods can help you boost your metabolism. Resistance training and muscle building are other ways to speed up metabolism.

protein protects muscle

Again, due to calorie restriction, Muscle loss may occur during weight loss. Muscle loss can cause several problems. Metabolism reduction is one of them. So you should try to protect your muscles. Eating enough protein and resistance training are two examples of the most effective ways to protect your muscles.

High-protein foods help you lose fat faster

Researchers found that those who ate more protein lost more fat than others. This is probably due to tendency to consume fewer calories due to high-protein intake.

Which type of high-protein foods are best?

Before talking about the examples of high protein foods, we need to talk about the best type of protein foods.

It is better if they are low in calories

If you want to lose weight, you should consume fewer calories in your diet. So it does not make sense to eat protein-rich foods with high calories.

It is better if they contain adequate amounts of 9 essential amino acids

Some foods contain fewer essential amino acids. Plant sources of protein are among these foods, but animal sources of protein contain adequate amounts of 9 essential amino acids.

Plant sources of protein are not bad and you can use them, but if you do resistance training, it is better to use more animal sources of protein so that you can build more muscle.

Best high-protein foods for weight loss

As we said before, it is better to eat more protein during weight loss. in this section we want to introduce the best high protein foods for weight loss.


Tilapia is one of the best animal sources of protein. Tilapia has 26 grams of protein per 100 grams. The interesting thing about tilapia is its calories. This fish has only 129 calories per 100 grams.

Tilapia is also a rich source of omega-3. The researchers concluded that the consumption of omega-3 probably helps to burn more fat. So it can be said that Tilapia is one of the best high protein foods for weight loss.


Like tilapia, salmon is a rich source of high-quality protein and omega-3. Salmon contains 24 grams of protein and 178 calories per 100 grams. In one of the interesting research conducted in this field, it was shown that seafood, especially salmon, is likely to reduce weight more


Eggs are complete sources of protein. Eggs contain two parts: white and yolk, both of which contain protein and Many benefits for weight loss. Some people think that they should not eat the egg yolk during fat burning, which is wrong. Egg yolk is a rich source of protein, omega-3 and vitamins. So, as long as the daily calorie intake does not exceed the requirement, you can also eat egg yolk.


100 grams of broiled beef has 26grams protein and 250 calories. This food is one of the best high protein foods for weight loss but you have to be careful about its high calories.

Chicken breast

Chicken breast can be considered the best high protein food for weight loss. This food is very low in calories and high in protein. Chicken breast has 31 grams of protein per 100 grams and only 160 calories.


Like salmon and tilapia, Tuna is one of the best high protein foods for weight loss. Tuna has a complete protein and is rich of omega3.

Whey protein powder

Whey protein has one of the most complete proteins. It has a high absorption rate and works great for increasing protein synthesis. Therefore, this supplement is recommended for muscle protection and even muscle building, but you must know one important thing.
There are different types of whey protein supplements, the two most famous of this protein supplement are whey protein isolate and concentrate. Whey protein isolate has a very high purity percentage and usually more than 90% of it is protein.

Whey concentrate has a lower percentage of protein and usually has between 40 and 80% protein. It should be noted that whey protein concentrate is not suitable for weight loss due to its higher calories. So if you decide to take this supplement, it is better to use whey protein isolate.


100 grams of roasted turkey has 29grams protein and just 189 calories! This protein source can help you feel full for a longer time.

Dairy products

Dairy products like Greek yogurt, Cheese and milk, have high protein for weight loss. You should pay attention to their calories. For this reason, you should use low-fat and sugar-free products.


Broccoli is one of the best high protein foods for weight loss. Broccoli has about 3 grams of protein per 100 grams. It is true that it is not a significant amount, but broccoli is very low in calories, and this fact can make this vegetable one of the best choices for weight loss.
Eating broccoli can increase satiety due to protein and fiber, which is great for weight loss.


The fiber in oats leads to an increased feeling of satiety, which indirectly helps to reduce calorie intake in a day. Oats have about 13 grams of protein per 100 grams. It is better to combine this protein source with an animal protein source such as milk.


1 cup of cooked green peas contains 8.6 grams of protein. This food is high in fiber, so can increase satiety.

Here is some another examples of best high protein foods for weight loss:

Nuts and nut butter

Some people think that high fat foods cause weight gain, but this is not true. It is true that high fat foods are high in calories, but if you use healthy sources of fat, you will not gain weight.
Nuts are among the best sources of fat. Almonds, peanuts, pistachios, etc. have enough protein and healthy fat. So you can use these nuts or their butter in your weight loss diet.


Lentils are one of the best high-protein foods for weight loss. Lentils have a lot of protein and fiber, so they can help increase the feeling of satiety, boost metabolism and protect muscles.


Soybeans are one of the plant sources that have complete protein. For this reason, if you want to consume more vegetable sources of protein, be sure to use soybeans.

Black beans

Like lentils and other legumes, black beans have a lot of protein and fiber and can be effective for weight loss.


The amount of corn protein may not be significant, but due to its high fiber content, it is better to use it in weight loss diets.

One important rule to lose weight!

It is true that using high-protein foods can help you lose weight, but you should not forget an important rule. Calorie intake is the most important rule for weight loss. So if you eat foods in this article but do not pay attention to calorie intake, you will not lose weight, you may even gain weight.







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