When it comes to fat loss, protein is a critical part of the equation. Not only does it help build muscle, but it also keeps you fuller for longer, making it easier to stay in a calorie deficit. However, not all protein sources are created equal—some can help you reach your goals faster, while others might slow down your progress.
In a recent TikTok, fat loss coach @thomasjwhitehead broke down the best and worst types of protein for anyone aiming to lose fat and build muscle quickly. Here’s how he ranks them, from the worst offenders to the ultimate protein sources for weight loss success.
1. Processed Meats: Grade F
According to Whitehead, processed meats like sausages, hot dogs, and deli meats deserve an "F" when it comes to fat loss. "F for fat if you eat these," he says in the TikTok, noting that processed meats are typically high in unhealthy fats and added preservatives, which can contribute to weight gain and hinder fat loss efforts. They’re calorie-dense and offer minimal nutritional value, making them a poor choice for anyone trying to shed pounds.
2. Candied Nuts: Grade D
Next on the list are candied nuts, which Whitehead says can keep people "fat for years." These snacks may seem healthy because they contain nuts, but the added sugar and fat can quickly turn them into a calorie bomb. "These get a D for ‘Do not eat if you want to lose fat,’" Whitehead warns. Although nuts themselves are packed with healthy fats and protein, the sugary coating on candied varieties makes them a no-go for fat loss.
3. High-Fat Meats (Chicken Thighs, Drumsticks): Grade C
Chicken thighs and drumsticks are higher in fat compared to leaner cuts like chicken breast, which means more calories per serving. While these meats aren’t inherently bad, they can easily throw you off track if you're not careful. "They’ve got good nutritional value, but they’re very high in calories," Whitehead says. These meats land a “C” grade because, while they offer protein and some healthy fats, the high-calorie content can make it harder to stay in a calorie deficit—a key factor for fat loss.
4. Whey Protein Isolate: Grade B
For those looking to supplement their diet, whey protein isolate earns a solid “B” grade from Whitehead. "Great for bioavailability, packed with amino acids, and easily digestible," he explains. Whey protein isolate is lower in fat and carbohydrates compared to other protein powders, making it an excellent option for those who want to boost their protein intake without adding unnecessary calories. Plus, it’s a convenient choice for busy individuals who need a quick and effective source of protein post-workout.
5. Lean Proteins (Chicken Breast, Lean Steak Mince, Egg Whites): Grade A
Finally, Whitehead crowns lean proteins as the "mother of all protein sources for losing fat and building lean muscle." Chicken breast, lean steak mince, and liquid egg whites take the top spot with a grade “A.” These protein sources are incredibly low in calories but rich in high-quality protein, making them ideal for fat loss. "Pure protein, low in calories, and very satiating," Whitehead emphasizes. Not only do they help with muscle repair and growth, but they also keep you feeling full, which can prevent overeating and help you stay in a calorie deficit.
Bottom line
If your goal is to lose fat and build muscle, it’s crucial to choose the right types of protein. Processed meats and candied nuts may be tempting, but they’ll likely slow down your progress due to their high calorie and fat content. On the other hand, lean proteins like chicken breast, lean steak, and egg whites are low in calories, rich in essential amino acids, and perfect for keeping you full without adding extra fat.
As Whitehead says, "To lose fat effectively, focus on lean protein sources. These will help you stay in a calorie deficit while still building muscle." So, if you're looking to transform your body, make sure to prioritize these top-rated proteins in your diet.
