The Best Forms of Protein to Eat When Dieting to Lose Weight


Although weight loss can be challenging, it is possible. To lose weight, you must expend more calories than you take in. A healthy diet consisting of lean proteins, whole grains, fruits, vegetables and heart-healthy oils will help you take off the pounds. By following these guidelines you will be eating the best proteins for weight loss and increase you chances of reaching you goal weight.

Choose Lean Protein

Anyone who wants to decrease calorie and lose weight should choose only lean protein sources, according to nutritionist Rachel Harris of the Westchester Medical Center in Valhalla, New York. Low-fat protein (including skinless chicken breast or turkey burgers), fish, beans, egg whites and low-fat dairy products are excellent choices.

Chicken, Fish and Lean Meats

Skinless chicken breast, lean meats and fish are excellent sources of protein. These foods contain approximately 21 g of protein in each 3 oz. serving. The healthier choice is to grill or broil these foods rather than sauteing or frying them in oil. Trim any excess fat off chicken breasts and meat before cooking.


Beans are another good source of protein. One cup contains approximately 16 g of protein. Beans have the added benefits of anti-oxidants and fiber.You will not have to worry about hormones or mercury, as you might when consuming some chicken and fish. Beans are also an excellent protein option for vegetarians.

Egg Whites and Low-Fat Dairy

Using the whites from eggs provides 5 g of protein per egg. Substitute two egg whites for every whole egg in recipes. Try making egg-white omelets or a healthy egg-white quiche for a holiday brunch. Low-fat dairy products contain protein, as well. An 8 oz. glass of low-fat milk contains 8 g of protein. An 8 oz. container of yogurt contains about 11 g of protein.

How Much?

People often overestimate the amount of protein they need while dieting. Most healthy adults require 8 g of protein per kg of body weight per day. The website is a good one to use for finding body weight in kilograms. If you consume more than the recommended amount of protein for your weight, the excess protein will be excreted in urine and will have no health benefits. Excess protein intake can also be harmful to people with kidney disease.

When to Eat Protein

The body is able to process protein more easily when consumed in small amounts. While you're trying to lose weight, incorporate even amounts of protein into each meal, which will help you feel full throughout the day. If your body requires 30 g of protein per day, you should aim for 10 g per meal when following a three-meal diet plan, or six g per meal when following a five-meal diet plan.

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