13 High Protein Foods for Weight Loss

Protein foods weight loss


Foods that are high in protein take longer to digest and metabolize which means you end up burning more calories trying to process them. They also keep you fuller for longer. Some of the reasons why proteins can help in weight loss include:

  • Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may contribute to keeping your blood sugar from skyrocketing and carbohydrates cravings.
  • Having enough protein coming in from your food fuels fat burning while preserving calorie-burning lean muscle.
  • Proteins promote muscle repair and growth.

If you are seeking to lose weight, the following foods should help you through:

  1. Pumpkin Seeds

By sprinkling these healthy foods on your breakfast cereal, it will help you in being full for longer. This will help you not to overeat or binge eat in your next meal.

  1. Eggs

Eggs contain small portions of almost every essential vitamin and mineral, including selenium, vitamin B12, vitamin B5 and B6, vitamin B2, vitamin A, vitamin E, as well as calcium, iron, potassium, manganese, Folate, and zinc. They assist in keeping your blood sugar levels stable and sugar cravings at bay. They are excellent for breakfast or lunch.

  1. Greek Yogurt

This protein rich food will help prevent spikes and drops in blood sugar levels, which can trigger weight gain. However, those with sugar should be avoided. It is a great option for making healthier dips and salad dressings.

  1. Grass-fed Meat

It is not only a great source of protein but also high in iron. Iron gives you energy necessary in starting a weight loss exercise regime.

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  1. Oily Fish

Eating foods that contain healthy fats and proteins will give you a sense of satiety, thus help in keeping your weight down. Fish like salmon contains omega-3 fatty acids, which are great for this. They balance the blood sugar levels.

  1. Legumes

They are not only rich in proteins but also rich in fiber. These nutrients are necessary for balancing blood sugar levels and keeping you more satisfied after a meal.

  1. Quinoa

This gluten-free seed is an excellent alternative to rice and other grains. It is full of protein and fiber, keeping hunger pangs at bay. It can also help in cutting down on carbs.

  1. Brown Rice Protein Powder

Mix a delicious brown rice protein-based smoothie to increase your protein intake. Having protein with each meal is one of the best ways to assist with healthy weight loss as they help fill you up and reduce the likelihood of sugar cravings.

  1. Beans

The good news about beans, like kidney beans, is that can be easily added to soups, stews, casseroles, and sauces without kids or veggie-adverse adults realizing they are stirred in. Luckily, beans typically pick up and absorb other spices and flavors to mix in sneakily. Beans are high in fiber, which means they will help keep you full for longer and ease digestion.

  1. Milk

Milk is an excellent source of protein. Do not worry if you have a casein allergy (allergic response to milk protein i.e. intolerance to milk products). You can get your protein in many healthy milk substitutes, such as soya milk, which contains roughly the same amount of protein as cow’s milk.

  1. Cheese

As cheese lovers, who shun low fat cheese for its rubbery consistency will still get taste minus the excess calories if they opt for naturally light options, such as grated Parmesan, soft Camembert, goat’s cheese and feta cheese.

  1. Almonds and Nuts

Almonds and walnuts get all the attention, but these crunchy seeds are an underrated winner. One cup contains twice as much protein as an egg and is high in iron, potassium, phosphorus, magnesium and immune-system-boosting zinc. Add them into salads, oats, and yogurt, or grab a handful as a quick snack.

  1. Spinach

Spinach is a great source of lean-muscle-building iron, calcium and a surprising amount of protein. It is also rich in plant-based omega-3 fatty acids and folate, which reduce the risk of heart disease, stroke, and osteoporosis. Make salads with it, add it to eggs and omelets, or use it as a savory pizza topping.


Weight loss is quite a journey. By taking enough protein, this journey can be lessened. The above foods plus many other rich proteins can assist a lot in losing weight. However, it is important to realize eating protein alone will not help you shed excess weight the health way. Excessive consumption can make you gain weight much like eating excess carbs or fat would, and could put unnecessary strain on the kidneys over a long period.



Author Bio

Adonia Dennis (@adoniadennis) is a Health, Beauty and Skin Care advisor. She loves to read and write about general health problem and issues related to men’s and women’s health. She utilizes her experience in writing about beauty tips and health related problems. She works as a content coordinator for many online health portals. She is very passionate to write anything related to human body and loves to dispense unbiased advice through writing. To know more about Adonia, follow her on Facebook, Google +, and Pinterest.