Among all the nutrients our body needs, protein is perhaps the most power-packed one. It is common knowledge that protein-rich foods, whether you get it from animals or plant-based sources, is an essential nutrient that helps build muscles, repair cell damage and improves bone health too. But what many don’t know is that eating plenty of protein-rich foods is also critical for those who wish to lose weight. The reason behind this is simple.
Protein-rich foods reduce the production of a hormone called ghrelin, which is commonly known as the hunger hormone. So, protein-rich foods for weight loss actually reduce appetite and hunger levels. Because protein-rich foods for weight loss are also filling, they satiate your taste buds and reduce cravings too. Some studies also show that eating protein-rich foods for weight loss can also improve your metabolism and increase the body’s fat-burning capacity.
Given these benefits, you should definitely include more protein-rich foods for weight loss in your regular or customized diet. But a word of caution here: The method of cooking those proteins matters too as deep-fried or fatty protein-rich foods for weight loss are likely to do you more harm than good. If you are wondering which protein-rich foods for weight loss to include in your diet, here’s a list you can refer to.
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Yoghurt
According to the US Food and Drug Administration (USFDA), 100 grams of yoghurt is packed with nearly 10 grams of protein, making it one of the most protein-rich foods for weight loss. What’s more, yoghurt is also a probiotic which aids in digestion like no other ingredient can and is loaded with essential minerals like calcium too. So, definitely eat a bowl or two of yoghurt every day.
Cauliflower
According to the US Food and Drug Administration (USFDA), 100 grams of cauliflower packs a punch of 1.9 grams protein, proving that it is one of the best protein-rich foods for weight loss. Cauliflower is a very versatile vegetable that can easily be turned into many dishes from around the world for your benefit. This veggie’s close cousin, broccoli is also packed with loads of protein, so you can add both to your diet.
Salmon
According to the US Food and Drug Administration (USFDA), 100 grams of salmon is loaded with 22 grams of very high-quality proteins, making it the perfect protein-rich foods for weight loss especially if you eat fish. Other fish varieties, both small like sardines and big like kingfish are also great sources of protein. However, ensure that you steam, bake or make a curry out of fish intead of deep frying them for your weight loss diet.
Potato
Most people assume that potatoes are unhealthy and shouldn’t be a part of weight loss diets, but this belief is incorrect. According to the US Food and Drug Administration (USFDA), 100 grams of potatoes are packed with over 2 grams of protein. So, potatoes are definitely protein-rich foods for weight loss, but only when cooked properly. While a mash won’t do you too much harm, overeating fried can definitely lead to weight gain.
Cabbage
According to the US Food and Drug Administration (USFDA), 100 grams of cabbage has 1.3 grams of protein, proving that it is a protein-rich foods for weight loss especially if you are a vegetarian or vegan. Cabbage also has plenty of dietary fibre, vitamins and minerals, making it an ingredient that is likely to benefit your health. There are loads of Indian recipes for cabbage that you can cook up for your diet.
Eggs
According to the US Food and Drug Administration (USFDA), 100 grams of eggs contain 13 grams of protein—and this is apart from all the vitamins, minerals and antioxidants that whole eggs have. Eggs are protein-rich foods for weight loss despite what people say about not eating the yolk, which is very nutrient dense indeed. So, get plenty of boiled eggs in your weekly diet.
Oats
According to the US Food and Drug Administration (USFDA), 100 grams of oats contain nearly 13 grams of protein, making it not only a protein-rich foods for weight loss but also one comparable to eggs and fish. This is good news for vegetarians and vegans who are looking for protein-rich foods for weight loss. Oats can easily be adapted into a myriad of dishes.
Chicken Breast
According to the US Food and Drug Administration (USFDA), 100 grams of chicken breast is loaded with 31 grams of high-quality protein, making it perhaps the best protein-rich foods for weight loss. Note here that we are referring to chicken breast, which is fleshy and devoid of any fat. Chicken legs, on the other hand, are fatty and may contain less protein. Just steam, boil or bake the chicken breast before adding them to your diet.
Legumes
According to the US Food and Drug Administration (USFDA), 100 grams of legumes are packed with 5 grams of protein. Of course, the exact amount of protein may vary based on which legume you are using, but most of them like chana dal, moong dal, toor dal, etc are protein-rich foods for weight loss. However, you must eat plenty of thick dals to get your protein only from legumes. Ideally, a meal with dal should be supplemented with other protein sources.
Nuts
According to the US Food and Drug Administration (USFDA), 100 grams of nuts contain 20 grams of protein, making all nuts protein-rich foods for weight loss. There may be some variation in protein content based on whether you are eating walnuts, cashews or almonds, but most nuts do have equal or comparable amounts of protein. However, it is important to have nuts whole and plain instead of salted ones if you are on a weight loss journey.