Have you ever found yourself standing in the middle of the supplement aisle, staring at rows upon rows of protein powders, feeling utterly perplexed? If you have, you’re not alone. In a world where fitness trends seem to change as often as the seasons, it’s easy to get lost in the maze of protein options.
I, too, once found myself bewildered in front of those shelves. My fitness journey was like a winding road, filled with its fair share of detours and U-turns. I wasn’t always the picture of health you might imagine. In fact, I was your average person, just trying to shed some extra pounds and lead a healthier life.
One day, a friend of mine, who had recently transformed into a fitness fanatic, shared an anecdote that left me intrigued. She recounted her struggle with weight loss and how she stumbled upon a protein solution that finally worked for her. It wasn’t some magic potion or expensive supplement; it was simply choosing the right protein sources.
I was skeptical, to say the least. I had tried numerous diets and exercise routines that promised the moon and stars but delivered little more than frustration. However, my friend’s story struck a chord with me because it felt relatable and attainable.
So, here I am, on a mission to demystify the world of protein for weight loss. I’m no fitness guru with an astronomical IQ, but I’ve walked the path of the everyday person trying to navigate this confusing landscape. Together, we’ll explore the practical aspects of protein consumption for weight loss. We’ll sift through the buzzwords and marketing gimmicks to uncover the truth about which proteins can genuinely support your weight loss goals.
No lofty promises or extravagant claims here. Just down-to-earth advice and insights on what protein should be on your plate to help you shed those extra pounds and lead a healthier life. Let’s embark on this journey towards a healthier you, one step at a time.
What Protein Should I Eat To Lose Weight?
What are the weight loss benefits of protein?
Your brain relies on signals from your body to know when and how much to eat. The hormone signals that are sent after we eat are some of the most significant messages that we can send to our brains. A higher protein consumption lowers your levels of the hunger hormone ghrelin while raising your levels of the satiety hormones like GLP-1. Eating the same number of calories but getting more of your calories from protein (instead of fats or carbs) will help you feel “fuller” for longer.
This reduces the chance of you snacking or overeating, but to be clear, you can still overeat on protein, and you should always pay attention to your overall calorie intake as well as the levels of protein you are eating. If you eat 3000 calories a day and only burn 2000, you are going to lose weight, even if most of those 3000 calories were in the form of protein.
Which foods are high in protein?
While many foods contain some protein, if you’re really trying to make an impact, you should seek out the foods with the highest protein per 100g. Here are some useful everyday foods that are protein-rich and easy to fit into your diet.
- Chicken Breast
The gold standard for protein. There’s a reason why so many meal preppers have chicken breast at the center of almost every meal. At 27g of protein per 100g, it’s one of the highest protein foods you can eat. Not only that but it is incredibly versatile as an ingredient, pairing brilliantly with almost any sauce and any vegetable. Make sure you are eating chicken breast though. Other cuts of chicken, like chicken wings or thighs, also have protein, but they have a higher percentage of fat, which makes them a bad choice for people trying to lose weight.
- Eggs
Egg whites have a very high protein content, and the yolks contain other nutrients, vitamins, minerals, and healthy fats. A large egg contains about 6g of protein.
- Greek Yogurt
A great source of protein and a handy snack that
pairs well with other nutritious foods like nuts and berries. Yogurt also contains Zinc and Vitamin A. Live yogurt is even better for you as it has healthy bacteria thatcan help with your digestion.
- Beef
Lean beef, such as steak, is a great source of protein, as well as other vital nutrients like Iron and Vitamin B12. But make sure you are eating lean beef. Eating 20% fat beef mince isn’t going to help you lose weight.
Which are the best vegetarian/vegan sources of protein?
People who don’t eat meat or other animal products may have a tougher time getting adequate amounts of protein as well as other important vitamins and minerals. It’s not impossible but does require you to be more mindful about what you eat and not just rely on large amounts of carbohydrates to fill you up.
- Soy-Based Products Like Tofu & Tempeh
One of the best sources of protein for a plant-based diet is soy products. Soy products are great alternatives to meat and dairy products because they also have high calcium and iron levels. Tofu is also a very flexible ingredient,, as it has a very subtle flavor and easily absorbs any sauce it is cooked in.
- Lentils + Chickpeas
These are both very filling, plant-based sources of protein, with between 10 and 20g of protein per 100g. Lentils are also incredibly versatile. Did you know you can bend them with water and then fry the paste in a pan to make a low-carb flatbread?
- Protein Powder
If you are finding it really difficult to get protein in your diet, you can use protein powder and add it to other recipes you are cooking to bulk out the protein content. Protein powder is nearly 90% protein and can turn a smoothie into a genuinely filling meal.
Final Thoughts – What ratio of protein to fats and carbs should you consume?
A standard ratio of Carbs/Protein/Fat that can help you lose weight is 30% carbs, 25% fat, and 45% protein. These numbers are known as your macros. We have a whole article about what nutritional macros are if you want to learn more about them. The easiest way to track the amount of carbs, protein, and fat that you are eating is by using a fitness tracking app like Lifesum or MyFitnessPal. We also have an article about fitness-tracking apps that you might find useful.
