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Best protein-rich food items for weight loss

Team AckoJan 17, 2024

Protein is one of the essential nutrients that offers many benefits, including weight loss. This macronutrient keeps your hunger satisfied, curbs your cravings, and preserves your muscle mass while burning body fat. So, protein-rich food items are the key to losing and maintaining weight. There are several food items that are high in protein.

But the question is, which ones can help you get started on your weight loss journey? This article talks about animal and plant-based food sources packed with protein. Read ahead for details.




11 best protein-rich food items for weight loss

Protein can be found in both plants as well as animal food sources. To lose weight, you can get it from any source, provided you keep an eye on your calorie intake.

Here is the rundown of the top food items that are rich in protein.

1. Eggs

Eggs are the best source of protein and can help with weight loss. They are loaded with nutrients and high in choline, which is important for proper metabolism. They can be cooked in numerous ways. If you are looking for a protein-rich breakfast, try an egg-white omelette with vegetables. You can also add some lean protein to your lunch or dinner with a hard-boiled egg. One large (50-gram) boiled egg contains about 6 grams of protein.

2. Broccoli

It is one of the best vegetables you can eat to boost your weight loss journey. It’s high in plenty of powerful nutrients such as fibre, protein, iron, and potassium. Being low in calories makes it another essential veggie for weight loss. It can boost your metabolism, regulate fluid balance, and burn fat. A hundred grams of broccoli can provide you with 2.8 grams of proteins.

3. Salmon

It is a lean protein and a good choice for people trying to lose weight. It has protein and omega-3 fatty acids. Both of these are important for heart health. It also contains magnesium, which supports muscles, improves mood, and may reduce blood pressure. A hundred grams of salmon can provide you with 20 grams of protein.

4. Beetroots

Beetroots are loaded with fibre, which plays a vital role in regulating digestion. Their high protein content makes them ideal for individuals who are looking to increase their protein intake. They also contain nitrates, which can help lower blood pressure. Beetroots can be roasted, mashed, or juiced. They make a great addition to salads or can be eaten as a side dish. Beets can help you lose weight as they are low in calories and high in fibre. A cup of raw sliced beetroots can provide you with 2.2 grams of protein.

5. Milk

Milk is packed with nutrients that can help promote weight loss. It is high in protein and low in calories. Protein can also help promote muscle growth and maintenance. It is an excellent source of calcium, which can keep your bones strong and promote a healthy metabolism. One cup of milk contains 8 grams of protein.

6. Oats

Oats can be the best high-protein breakfast. They are rich in protein and can assist you in your weight loss journey. For some variation, you can add oats to smoothies or yoghurt. They are also high in fibre, which means you will feel full for longer. Add them to your daily diet, as one cup of oats contains 13 grams of protein.

7. Guava

Next on the list is guava, which is one of the most protein-rich fruits. It is a good source of vitamins A, C, and E. This fruit also contains potassium, magnesium, and phosphorus. It is low in calories and high in fibre which makes it ideal for weight loss. You can consume it with or without seeds. A hundred grams of guava contain 2.6 grams of protein.

8. Lentils

Packed with fibre and protein, lentils can help you feel full and satisfied, while also providing your body with the nutrients it needs to lose weight. There are different types of lentils and you can choose any you like. One cup of cooked lentils (198 grams) contains about 18 grams of protein and 16 grams of fibre.

9. Peas

Peas are low in calories and high in nutrients like fibre, antioxidants, protein, vitamins and minerals. Consuming peas may help with weight loss by preventing overeating, boosting metabolism and improving digestive function. These small pods will fill you up more easily than other foods. A cup (155 grams) of cooked peas can provide you 8 grams of protein.

10. Pistachios

Pistachios are a good source of antioxidants, fibre and protein. This type of nut can help lower your cholesterol and improve your heart health. They are also excellent snacks for people with diabetes because of their low glycemic index. Further, they may lower your cholesterol levels. Like other nuts, they are high in calories. So, if you are trying to burn fat, you should limit your intake to a handful a day. 50 grams of pistachio will provide you with around 10 grams of protein.

11. Chicken

It is a lean protein source that is rich in many vitamins and minerals, including niacin, selenium, and vitamin B6. The fat content in chicken is lower than that of other animal proteins, making it a healthier option for those trying to lose weight. It contains about 30 grams of protein per 3-ounce (85-gram) serving.

How protein helps with weight loss

Several studies highlight the positive effect of protein in promoting weight and fat loss.

  • Protein can keep you full and satisfied, as it reduces ghrelin levels (hunger hormone).

  • This nutrient increases the metabolic rate, which helps in weight loss.

  • Further, higher consumption of protein can prevent muscle loss.

  • It may promote bone health.

In a nutshell, consuming protein can increase satiety, reduce hunger pangs, enhance metabolic rate, improve muscle mass and eventually help in losing weight. 

Impact of high-protein diets on health

No doubt protein has nutrients in abundance. However, consuming it in excess can have harmful effects on health.

  • In general, high-protein diets are safe for individuals who do not have any health issues. According to some studies, a high protein intake does not cause any kidney problems in individuals with normal kidney function.

  • Those with moderate to advanced kidney problems should reduce their consumption of protein. 

  • It is vital to note that a high intake of protein may result in kidney stones. So, it is advisable to eat it in moderation.

  • Individuals with serious health conditions, including liver disease, must consult their doctor before they incorporate protein-rich food items into their diet.

Frequently Asked Questions (FAQs)

Here is a list of some common questions and answers about protein-rich food items for weight loss.


How much protein should I eat a day to lose weight?

In order to lose weight, aim for 1.6 to 2.2 grams of protein per kilogram of your body weight. Please consult a doctor for exact numbers.

Is a protein-rich diet good for weight loss?

Studies have shown that eating at least 25 to 30 grams of protein at meals may promote weight loss and boost health.

Which food items are rich in protein?

Food items like black beans, cauliflower, legumes, asparagus, Brussels sprouts, broccoli, eggs, salmon and guava are rich in protein.


Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. Please consult a doctor before making any health-related decisions.


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