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13 High-Protein Foods That Make Weight Loss Delicious

Exercise is not enough if you want to shed a couple of pounds. You should also review the food you consume and put into your body.

However, this doesn’t mean sticking solely to salads or vegetables. Though fiber is great for your metabolism, other foods, such as those high in protein, can also help you lose weight.

Protein is very important for satiety, meaning it can help you feel full for longer. It also works together with fiber to boost your metabolism, effectively helping you with weight management. From salmon to chicken breast to nuts to legumes, here are 13 high-protein foods you must consider adding to your diet.

Salmon

Fried salmon steak with cooked green asparagus
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Sushi lovers out there would be glad to know that salmon is a fish packed with protein. Sans the rice, it could also be an excellent option for weight loss.

Every 100-gram serving of salmon could give you 22 to 25 grams of protein, which is already well within the recommended amount of 20 to 30 grams per meal. Salmon is also rich in omega-3 fatty acids and vitamin B, which help with brain function.

Chicken Breast

Grilled chicken breast with spice
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If you’re not a fan of seafood, chicken can be a great lean meat to add to your diet. However, if you’re aiming for weight loss, focus on just the breast part, without the skin.

Chicken breast is the leanest part of the chicken, and an 85-gram serving of roasted, skinless chicken breast already yields around 27 grams of protein. This makes chicken breast a great alternative to salmon if you want something a bit more versatile or less fishy in taste.

Eggs

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Another great and versatile option to add to your diet is eggs. Chicken eggs are considered one of the most perfect protein sources.

The 2019 USDA National Nutrient Database also notes that a 100-gram portion of eggs contains 12.6 grams of protein. On average, one large egg equals 50 grams, and an extra large egg is 56 grams. One cup, which is made up of a little bit over four eggs, is around 243 grams, which means you’re already consuming 25 to 27 grams of protein per serving.

Shrimp

Shrimp creole
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If you need more protein sources in your diet, shrimp would be an excellent choice. It’s high in protein but low in calories, carbohydrates, and fat, making it a great weight-loss protein option.

Per the 2018 USDA National Nutrient Database, an 85-gram serving of cooked shrimp already contains 20 grams of protein. At the same time, it only has 85 kilocalories.

In addition, shrimp contains 214 milligrams of phosphorus and 264 milligrams of potassium. These minerals help with muscle and nerve function and maintain blood pressure.

Soy

Chunky textured soy, vegan meat substitute
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Soy is an excellent protein source, especially if you’re trying to avoid meat. In fact, it’s considered one of the best substitutes.

This is because soy is one of the few plant products containing all the essential amino acids found in meat. Aside from being high in protein, soy is also packed with fiber.

A 2017 article from Optimum Nutrition compared the protein content of soy to beef. Their findings show that a 100-gram serving of soy has 337 calories and a whopping 49.2 grams of protein. In comparison, a 100-gram serving of strip steak contains 117 calories and only 23 grams of protein.

Black Beans

Cuban-style black beans with rice
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If you fear developing gout, kidney stones, or uric acid problems, then don’t fret. Black beans are low in purine, making them excellent alternatives to red meat, especially if you’re looking for a high-protein, plant-based option.

Bianca Tamburello, a registered dietician, was quoted by Real Simple saying, “Black beans are a stellar source of plant protein.” In fact, a cup of cooked black beans contains 15 grams of protein.

Even so, black beans aren’t considered complete proteins. This means they don’t contain all nine essential amino acids, which is why they’re best eaten with rice.

Low-fat Dairy

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If you want to lose weight, then drinking full-fat milk won’t be the best choice. Instead, opt for low-fat dairy or milk.

The 2020 USDA National Nutrient Database states that one cup or 244 grams of low-fat milk already contains 8.25 grams of protein. It’s also packed full of other nutrients, such as vitamin D, calcium, phosphorus, potassium, magnesium, zinc, and more.

So, in addition to helping you maintain weight or shed a couple of pounds, low-fat milk can also benefit other parts of your body. For example, it can help with muscle and bone health, immune support, and energy production.

Peanut Butter

Bowl of peanut butter
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Most might be surprised to learn that peanut butter is one of the high-protein food options that can help with weight loss. However, not all peanut butter brands are good for you, and choosing the right kind is the only way to help you on your weight loss journey.

There are many types of peanut butter out there, but if you want to include it in your diet to lose weight, then opt for ones that don’t have many additives, especially in terms of added sugar. Peanut butter itself is nutrient-rich and contains high levels of proteins and healthy fats. However, you must be extra mindful of which brands to choose.

For example, Healthline rated Crazy Richard’s 100% Peanuts! Natural Peanut Butter is the best overall healthy peanut butter. According to its claims, this peanut butter is natural, vegan, non-GMO, and has no added sugar. Two tablespoons or 32 grams of its creamy peanut variety is known to contain 8 grams of protein.

Cottage Cheese

Natural cottage cheese
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Many people believe that eating cheese can help them lose weight. However, not all cheeses are created equal; still, some may aid in weight loss and prevent heart disease.

Cottage cheese is among the best cheese varieties. It’s high in protein, and one cup yields 28 grams of protein. It’s also low in calories, with one cup equaling just 160 calories.

Because of its protein content, cottage cheese is digested slower than other cheeses. This improves satiety levels, meaning you feel fuller for longer, curbing your chances of overeating.

Quinoa

Boiled quinoa
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If you want to incorporate more grains into your diet, opt for quinoa. Aside from being versatile, it’s also good for weight loss, as it’s packed with good proteins.

A cup of cooked quinoa, roughly 185 grams, equates to 8 grams of protein. Though it can’t be your primary protein source for a meal, it can definitely contribute significantly to your daily protein intake.

Quinoa is also considered a complete protein, meaning it contains all nine essential amino acids. It’s very high in fiber, which aids digestion and weight loss.

Nuts

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Like all things, nuts aren’t created equal. Some nuts, like peanuts and almonds, provide more protein than others.

For example, according to the 2019 USDA National Nutrient Database, 100 grams of peanuts contain 25.8 grams of protein. Conversely, 100 grams of almonds contain 21.2 grams of protein, per the USDA’s 2019 release.

Nuts are great snack options for those trying to lose weight. The healthy fats, fiber, and protein they contain make them very filling, upping your satiety levels. Because of this, you get hungry less often and feel full fast.

Legumes

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If you want to lose weight and don’t have any uric acid issues, then legumes would be a great option. They are, however, high in fiber, which helps bind uric acid in the gut, causing fewer flares than other trigger foods.

Legumes, like chickpeas and lentils, are packed with protein and fiber. Both of these boost metabolism, leading to higher calorie expenditure or the thermic effect of food.

Fermented Dairy

Kefir, buttermilk or yogurt, cottage cheese
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Fermented dairy, such as yogurt and kefir, not only aids in digestion. They also help in weight loss because of their protein content.

When milk is fermented, it gains a high percentage of proteins. This means it’s packed with extra nutritional value because it contains essential amino acids.

For example, one cup of yogurt contains 9.21 grams of protein. Though it can’t be your daily primary protein source, yogurt is an excellent protein-packed snack, especially compared to sweets like donuts and cookies.

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