14 Healthy Protein For Weight Loss
Eating a little more than a quarter-cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oil after just two weeks. According to the result of the study conducted on overweight and obese patients, after 24 weeks, those who ate the nuts experienced a 62 percent greater reduction in weight.
Almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts, a study printed in The Journal of the International Society of Sports Nutrition found.
- 1 oz
- 164 calories
- 6 g protein
Tomatoes are packed with the antioxidant lycopene, which studies show can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Just one cup of the sun-dried version will lend you 6 grams of satiating protein, 7 grams of fiber and ¾ of your RDA of potassium, which is essential for heart health and tissue repair. They’re also rich in vitamins A and K. Use them as a pizza topping, a tangy addition to salads, or snack on them right out of the bag.
- 1 cup
- 139 calories
- 6 g protein
Grass Fed Beef
When it comes to steak or burgers, go grass-fed. It may ding your wallet, but it’ll dent your abs. Grass-fed beef is naturally leaner and has fewer calories than conventional meat: A lean seven-ounce conventional strip steak has 386 calories and 16 grams of fat. But a seven-ounce grass-fed strip steak has only 234 calories and five grams of fat. Grass-fed meat also contains higher levels of omega-3 fatty acids, according to a study published in Nutrition Journal, which have been shown to reduce the risk of heart disease.
- 4 oz strip steak
- 133 calories
- 26 g protein
Ostrich meat is the rising star of the grill. While it’s technically red and has the rich taste of beef, it has less fat than turkey or chicken. A four-ounce patty contains nearly 30 grams of the muscle building nutrient and just six grams of fat. Plus, one serving has 200 percent of the daily recommended allowance of vitamin B-12. This exotic meat can also help whittle your middle: Ostrich contains 55 milligrams of choline, one of these essential nutrient for fat loss.
- 4 oz patty
- 194 calories
- 29 g protein
A longtime enemy of doctors and dieters, pork has been coming around as a healthier alternative of late as long as you choose the right cut. Your best bet is pork tenderloin: A University of Wisconsin Study found that a three-ounce serving of pork tenderloin has slightly less fat than a skinless chicken breast. It has 24 grams of protein per serving and 83 milligrams of waist-whittling choline (in the latter case, about the same as a medium egg). In a study published in the journal Nutrients, scientists asked 144 overweight people to eat a diet rich in fresh lean pork. After three months, the group saw a significant reduction in waist size, BMI and belly fat, with no reduction in muscle mass! They speculate that the amino acid profile of pork protein may contribute to greater fat burning.
Another study in the International Journal of Obesity found that eating three 5-ounce servings of salmon per week for four weeks as part of a low-calorie diet resulted in approximately 2.2 pounds more weight lost than following an equip-calorie diet that didn’t include fish.
Salmon is leaner than farmed, which is plumped up on fishmeal; and it’s also proven to be significantly lower in cancer-linked PCBs.
- 3 oz
- 121 calories
- 17 g protein
A quarter-pound turkey burger patty contains 140 calories, 16 grams of protein and eight grams of fat. Additionally, turkey is rich in DHA omega-3 acids 18 mg per serving, the highest on this listwhich has been shown to boost brain function, improve your mood and turn off fat genes, preventing fat cells from growing in size.
- 140 calories
- 16 g protein