Tuna, eggs, and beans are some of the best high-protein, healthy foods that help build muscle and help control or lose weight.
Protein is essential for the proper functioning of the body. This macronutrient is found in a variety of animal and plant foods. Some protein-rich food choices are better than others when looking to lose weight or lose a few pounds.
Eating foods that are high in protein contributes to muscle development, which helps you burn more calories throughout the day; weight loss; and the feeling of fullness after eating.
best protein for weight loss
1. Fish
Fish provides complete protein, as well as other important nutrients like vitamin D and B vitamins. Plus, fatty fish is the best source of omega-3s. Salmon, sardines, tuna, mackerel and trout are part of the fatty fish.
Tuna is high in protein, low in fat and calories. In a 6-ounce tuna steak there is 51 g of protein, equivalent to 102% of the recommended daily value. In 100 g of tuna there are 30 g of protein.
Both canned and fresh tuna are good sources of various proteins, vitamins, minerals, and fatty acids.
2. Chicken breast
Chicken breast is a meat rich in complete protein and provides more protein than ground beef. In a 6 oz serving of lean chicken breast there is 54.5 g of protein, equal to 109% of the daily recommended value. Chicken meat also provides B vitamins and minerals such as potassium, magnesium and zinc.
3. Turkey breast
In 6 ounces of turkey breast there is 54 g of protein, equivalent to 102% of the recommended daily value. Turkey breast has less fat and fewer calories than most other cuts of meat.
Poultry, such as chicken and turkey, is a healthy source of protein, according to the Harvard Nutrition Source.
4. Eggs
Eggs are an excellent source of high-quality protein (6 grams per unit). In addition, they are rich in vitamins and minerals. Low in fat and calories (77 to 78 per unit). Consuming eggs can help people feel more satisfied and consume fewer calories throughout the day.
5. Soy products
Soy protein is considered a complete protein, containing all nine essential amino acids that the body cannot produce and must be obtained from the diet. Half a cup of mature soybeans provides 15 g of protein, a soy burger around 14 g, 3 ounces of cooked tempeh 13 grams, and three ounces of soft tofu 8 g of protein.
Soy foods are also rich in nutrients such as B vitamins, fiber, potassium, and magnesium.
6. Beans
Legumes like beans and lentils are a good source of vegetable protein. They are low in calories, low in fat, low in sodium and have a low glycemic index. In addition, they provide other important nutrients such as folate, iron and potassium.
The Harvard Nutrition Source notes that the protein and fiber content of legumes can increase feelings of fullness and increase calorie expenditure through thermogenesis.
The incomplete proteins in beans are supplemented by grains (such as brown rice) and provide the body with all necessary essential amino acids and can replace high-quality animal proteins, explains Todays Dietitian.