Studies have shown that high-protein diets are the most effective for helping people lose weight. High-protein foods offer several health benefits and are also effective for weight loss, according to a study published in Nutrition. The study included 23 overweight and obese participants who were divided into two groups of ten. The first group ate a diet rich in protein, while the second group ate a diet low in protein.
Black beans
Beans are a great source of fiber and contain antioxidants, B vitamins, and iron. They are also low in fat and calories. And black beans, in particular, are packed with beneficial nutrients such as folate, potassium, fiber, and protein.
Lima beans
Lima beans are high in soluble fiber that helps you feel full and in complex carbs that fuel your workouts. They’re also a good source of potassium and magnesium, which help you absorb calcium, and vitamins A, C, B, and D.
Corn
Corn is a staple food for people across the globe. Besides being high in carbohydrates, corn is also an excellent source of fiber, vitamins, and minerals.
Salmon
Salmon is one of the most popular types of fish. It is delicious, healthy, and readily available. It is a fatty fish that is higher in Omega 3 fatty acids than other types of fish, so it is known to lower inflammation and improve heart health.
Potatoes
“Potatoes” is one of those words that, like “potato salad,” has such a versatile, nondescript meaning that you’ll use it without thinking about it. Potatoes are common, but many people are unfamiliar with their many benefits.
Broccoli
Broccoli is chock-full of fiber, antioxidants, vitamins A and C, calcium, and potassium, just to name a few of its nutritional benefits. It’s also a good source of folate, thiamin, vitamin B6, magnesium, niacin, riboflavin, pantothenic acid, vitamin B1, iron, and zinc.
Cauliflower
Cauliflower is the poster child for healthy low-carb (or even no-carb) cooking. It’s versatile, inexpensive, and offers a bounty of recipes that can taste great and keep you satisfied. Plus, when eaten cooked in a form other than raw, it’s naturally low in carbs, so you won’t have to worry about counting carbs for cauliflower recipes.
Chinese cabbage
Chinese cabbage (Brassica rapa), also known as pak choi, pak choy, and bok choy, is a Chinese leafy green vegetable related to cabbage. It has a mild flavor similar to turnips, with a slightly sweet aftertaste.
Eggs
Eggs are one of the most nutrient-dense foods you can eat. In addition to being a good source of protein, eggs are also packed with vitamins, minerals, and healthy fats, like choline.
Beef
Beef is a red meat that typically comes from cattle. It can be served either cooked or uncooked. (Cuts, steaks, and roasts are cooked.) Beef is a good source of protein, vitamin B12, iron, zinc, niacin, and riboflavin. It is also a good source of selenium, phosphorus, potassium, iron, and magnesium.
Chicken breast
Chicken breast is a healthy protein that’s easy to prepare at home. It can be baked whole, sliced thin, or shredded and is used not only as an ingredient but also as a main meal.
Oats
Oats are one of the most nutrient-packed foods you can eat. They’re chock full of vitamins, minerals, and fiber, plus they have healthy fats.
Legumes
Legumes are actually fruit, not vegetables. Beans, peas, and lentils are all part of the same legume family. Legumes are “dry, edible seeds from a pod,” and they come in a wide variety of colors, shapes, and sizes. Legumes are high in fiber, protein, and complex carbohydrates. That’s good news because fiber, protein, and complex carbohydrates slow the absorption of carbohydrates into your body.
Hemp seeds
Hemp seeds are a superfood powerhouse. Packed with protein, omega fatty acids, fiber, and calcium, this nutritional powerhouse helps support a healthy diet. Hemp seeds are a fantastic addition to smoothies, salads, and baked goods. The seeds come in both shelled and unshelled varieties and, once unshelled, can be ground into a meal.
A high protein diet can help reduce your appetite, as well as moderate your blood sugar levels. Protein can also increase your metabolism, helping you burn more calories, and it may promote weight loss. Many dieticians advise eating a combination of lean protein and complex carbs. Instead of reaching for the chips or bread, think eggs, meat, beans, fish, low-fat cheese, and yogurt.
