9 Best & Worst Protein Foods for Weight Loss According to Dietitians

Without paying careful attention to ensuring that your daily meal contains an adequate quantity of protein, it is very difficult to reduce body fat in a way that is both healthy and long-term.

To begin, eating foods high in protein can help you feel full for longer periods of time and can also lessen the hormones that cause hunger. When you consume protein, your body burns more calories than when you consume fat or carbohydrates because protein has a larger TEF (thermic effect of food) than these other macronutrients.

In addition to this, protein can assist in the process of constructing new muscle mass. Although consuming an adequate amount of protein is essential for healthy weight loss, the quality of the protein you consume is also very important. This is especially true given the prevalence of low-quality proteins that are deficient in essential nutrients.

Best: Salmon

To lose weight and satisfy your seafood cravings, try cooking salmon. Some people may feel fuller after eating salmon because of the high concentration of omega-3 fatty acids it contains.

Best: Casein protein isolate

Whey is an excellent protein powder for smoothies and shakes. According to Courtney D’Angelo, MS, RD, whey protein is an excellent source of protein since it naturally contains all nine essential amino acids and is absorbed quickly by the body.

Best: Lentils

Adding lentils to your diet is a great way to get more fibre, antioxidants, and essential minerals into your diet.

Best: Protein powder derived from casein

Similarly, D’Angelo suggests casein protein powder for slimming down. Similar to whey protein, casein protein originates from milk and contains all nine essential amino acids but is absorbed more slowly.

Best: Walnuts

Manaker argues that substituting half a serving of nuts each day for less healthful foods can aid in warding off obesity and weight gain down the road.

Best: Cottage Cheese without the Fat

Cottage cheese, when chosen carefully, can provide an additional protein boost with minimal added sugar and fat. There are 24 grams of protein, 5 grams of fat, and 9 grams of lactose sugar in a cup of 2% cottage cheese.

Worst: Sausage

Manaker notes that the high calorie and saturated fat content of certain sausages can make it more difficult to shed pounds. That’s right, “studies have shown that eating ultra-processed foods like sausages can lead to weight gain.”

Worst: Sugary protein bars

Not all protein bars are good for you, despite their name. Common protein bars often have unhealthy amounts of sugar, sodium, and fat. In the form of protein, yes, but there are far superior alternatives.

Worst: Rice Protein Powder

Due to its low lysine content, rice protein may not be optimal for weight loss. The majority of studies on rice protein have found negligible effects on weight and muscle mass.