Weight loss is not just about calories but about how your body uses the calories you eat, so it’s important to choose the best protein sources possible. Lean sources of protein actually help improve the metabolism just by eating them. Protein fills you up quickly, builds lean muscle, burns belly fat, and reduces hormone-related, physical, and mental stress. Not any protein will do though - when it comes to weight loss, stock up on the best protein sources and enjoy them several times throughout the day.
Greek yogurt is a powerhouse of nutrition and one of the best protein sources you can eat to lose weight. It’s rich in calcium and magnesium which both reduce stress-related weight gain and it’s high in potassium that beats bloat. Best of all it’s a great source of vitamin B12 to boost metabolism and contains around 15-18 grams of lean protein in just 5-6 ounces. Always choose plain and nonfat varieties as the best weight loss option.
Whey protein isolate can actually be your best friend for losing weight and for keeping precious lean muscle. Don’t buy just any whey though - stick to a clean, whey protein isolate powder which contains no milk fat or milk sugars, unlike whey protein concentrate. I like About Time brand, which is sweetened with stevia instead of sugar or artificial sweeteners. It’s also gluten-free, hormone-free, lactose-free, carb-free, and fat-free, not to mention incredibly delicious.
White fish is low in calories but high in protein, which is a win-win for weight loss all the way around. Cod, chunk light tuna, haddock, trout, halibut, swai, sole, and tilapia are all great choices. If you buy salmon, make sure it’s wild-caught to avoid toxic PCB chemicals found in farmed salmon.
Spinach is loaded with protein for a leafy green, with 10 grams in just two cups. That’s likely what many of you put in your green smoothies each day, right? If you’re not a green smoothie fan, add some spinach to your salads or even steam some for dinner.
Roasted turkey breast (not processed deli varieties) is a wonderful food for weight loss. Lean turkey meat is another good option but stick to varieties with under 3 grams of fat and less than 250 milligrams of sodium per serving. Turkey is high in tryptophan which fights stress and helps improve lean muscle formation.
Per teaspoon, spirulina contains 4 grams of protein, making it the richest source of all foods. You only need a couple teaspoons a day to get the benefits and it can easily be put in a smoothie to mask the taste. Seaweed stimulates fat-burning hormones in the body and helps release toxins in the blood and digestive system that can lead to weight gain, fatigue, and inflammation.
Whole eggs can be healthy but stick to the whites most of the time when you're looking to lose weight. Include a ratio of one egg yolk and three whites to avoid excess saturated animal fats. Egg whites are cholesterol-free, protein-rich, carb-free, and only 20 calories per ¼ cup.
Add at least three of these sources to your day and be sure to get a different variety of lean proteins in your diet to lose weight. Do you eat any of these? What’s your favorite way to enjoy them?
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