Scientifically speaking, protein is an integral part of the human body. It’s necessary for the maintenance and growth of our body. It’s critical for muscle synthesis, production of hormones, keeping the immune system healthy and the smooth operation of critical body functions. As a weight loss aid, it’s necessary for boosting the metabolism by supporting the lean body mass and muscle synthesis. The below-mentioned food items are high in protein and an odd mix of meat and vegetables.
Oat is one of the healthiest grains that are a boon for people looking to lose weight. It’s a rich source of fibers and a variety of nutrients like manganese, magnesium and Vitamin B1. Oats are complex carbohydrates that require the body to spend a lot of calories to burn them up thereby enhancing the metabolism. A half cup of Oats gives 303 calories and 13 grams of protein.
All the nuts have high levels of proteins, Omega 3 fatty acids, and Fibers but pistachios are one of the best when thinking about speeding up your metabolism and losing weight. A study conducted on middle-aged men facing a risk of heart disease and diabetes concluded that when 20% of the daily calorie requirement is fulfilled by pistachios, the results included lower cholesterol levels and improved blood sugar balance along with a slimmer waist. A 1/4 cup of pistachios contains 6.5 grams of protein.
Eggs are one of the most versatile and easiest ways of fulfilling your protein needs. They are a rich source of antioxidants, amino acids, and iron. The egg yolk is known to contain Choline, a nutrient that fights fat and it’s critical for cell membrane construction. A large egg provides you with 8 grams protein while only supplying 80 calories, making it an ideal addition to your workout or weight loss program.
7. Black beans
These are considered to be one of the best sources of protein that’s plant-based. It can be made a part of a variety of meals and dishes, making it a versatile food item. According to a study eating a 3/4 cup of black beans can help you lose nearly 3kg of weight as compared to a person, not eating them in spite of consuming higher calories. A half a cup black beans will provide you with 14gms of fiber and 19gms of protein.
Tempeh is made from soybean and its a boon for people looking to adopt the vegan way of eating. It’s a vegan way of getting your proteins and Tempeh is closer to be a whole food than Tofu along with higher levels of protein. A cupful of Tempeh can provide you 31 gms of protein.
5. Cottage cheese
Cottage cheese is a rich source of calcium and proteins. It’s beneficial for muscle recovery, heart health, weight loss and bone support. A half cup of cottage cheese contains 13 grams of protein.
4. Ground Turkey
Ground turkey is a protein filled alternative for people looking to avoid red meat. While buying ground turkey percent leanness information is critical to identify its quality and the concentration of turkey breasts in the product. It can be a part of your burger or added to Tacos and soup. A 3 ounce serving of 99% lean ground turkey has 21 grams of protein.
Tuna is a budget-friendly way to lose weight. It’s a rich source of Omega 3 fatty acids and protein. Omega 3 fatty acids are known for down-regulating the abdominal fat genes thereby preventing their expansion. For weight loss the choice of tuna water soaked tuna is better. A two-ounce serving of tuna contains 14 grams protein. The Yellowfin tuna is the best among tuna while considering weight loss since they contain low fat and calories but high levels of protein, selenium, niacin, and potassium. A three ounce serving of Yellowfin Tuna contains 25 gm of protein.
2. Chicken Breast
Chicken along with egg is the most famous source of protein. It can be included in your diet in a variety of ways, making it a versatile and delicious addition to the weight loss program. Chicken breast is ideally used to build lean muscles. A three-ounce serving of chicken breast when cooked contains 3 grams fat and 142 calories, but an astounding 26 grams of protein.
1. Beef Sirloin
The choice of products made from grass-fed beef can be a better alternative than traditional beef products since they contain higher levels of Omega-3 fatty acids. The beef Sirloin is considered to be a leaner steak of beef that contains lower fat levels than other cuts of beef. The Omega-3 fatty acids have anti-inflammatory properties and reduce the risk of dementia, heart diseases, arthritis, and depression. It’s also beneficial for losing fat. A 3-ounce serving of Beef Sirloin contains 23 grams of protein.