High Protein Food Choices for Weight Loss


Lose more weight by making high-protein food choices. Your weight-loss plan will be more successful if you select high-protein foods, because the amino acids that make up proteins help you burn more calories and feel less hungry. Not all protein sources come from animal products, so it's important to explore vegetarian options for your weight-loss diet.


  • Eggs pack plenty of protein at 6 g per egg. Eat eggs for any meal of the day to feel fuller longer, and research suggests that you can lose two pounds more a month just by eating eggs.

    A study conducted by the Rochester Center for Obesity and Research Treatment in Michigan to determine if eating eggs could help limit a person's overall daily caloric intake. Thirty obese women were asked to eat an egg-based or a bagel-based breakfast. Scientists found that the women who ate eggs for breakfast consumed fewer calories for lunch than the bagel breakfast eaters. Over the next 36 hours, the egg eaters consumed an average of 417 less calories than the bagel eaters.


  • Tofu has one of the highest sources of soy-based protein. Get 9.2 g of protein from eating only 4 ozs. of tofu. Tofu is a great way to obtain protein rather than from an animal source.

    Tofu is a versatile weight-loss and health food at only 86 calories per serving. Combine tofu with oils to create salad dressings, or marinate a block of tofu in low-sodium soy sauce and bake in a 400 degree oven for 20 minutes for a healthy lunch.

    Researchers Dr. David Allison and Dr. Mark Cope, from the University of Alabama, along with Dr. John Erdman from the University of Illinois, reported that soy-based protein foods are equal to animal-based sources. The researchers found that soy protein is helpful in weight loss, and their research findings showed that people lost the same amount of weight using soy protein as they would eating an equal amount of beef or pork.


  • Although beef has been maligned in the media as a "bad food," beef or steak can help you trim your waist. Beef packs 30 g of protein per 100 g of steak. "The American Journal of Clinical Nutrition" reports that women who ate red meat lost more weight than those who ate the same number of calories but only a small amount of beef. Study author Manny Noakes, Ph.D., reported, "The protein in steak helps you retain muscle mass during weight loss."


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