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.
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 halls.md/body-mass-index/bmi.htm 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.
What Foods to Eat on a Protein Diet
Protein is an essential nutrient for our bodies, especially if we wish to lose weight and/or have strong, toned muscles. Those who...
Proteins That Help to Lose Weight
If you're trying to lose weight you already know the importance of focusing on low-calorie and low-fat foods. But did you know...
How to Lose Weight Eating Protein Bars
Diets emphasizing proteins are hugely popular, since protein tends to keep the appetite down. When the appetite is down, losing weight can...
The Best High-Protein Foods
Protein in foods consists of amino acids, which are also known as the "building blocks" of protein. Amino acids are needed for...
Healthy Forms of Protein for Lunch
A number of different snacks and meals are great for getting a healthy amount of protein during your lunch. Find out about...
How to Lose Weight By Eating Protein
Losing weight by eating protein is helpful to decrease water weight, ingest amino acids and to maintain a well-functioning body as a...
Good High Protein Foods for Weight Loss
Being successful at weight loss can be a daunting task; however, once armed with basic knowledge and some key information, the journey...
Fish Diet to Lose Weight
A diet rich in fish lowers your risk of heart disease and may prevent high blood cholesterol and hypertension. Fish may also...