Lean Protein
Although protein sources like red meat are undeniably delicious and loaded with nutrients, they’re also much higher in fat and calories than other, leaner options which can provide you with a healthier serving of protein to fuel your day. “Lean protein sources like chicken breast, egg whites, tuna fish, shrimp, nonfat plain Greek yogurt, and lean ground turkey are some of my favorites to include with meals,” says Zoë Schroeder, MS, RDN, CSCS.
“Ensuring you get protein with each meal will make you feel satisfied and unlikely to get hungry again too quickly or have the desire to graze/snack,” she adds. Lean proteins are classified as those with less than 10g of fat per serving, and ultimately make it easier to maintain a calorie deficit, as well as eliminate an unhealthy source of fat from your diet.
Not all protein is created equal, and an excess consumption of red meat can lead to high blood pressure and even heart disease in later years. Not only this, but even protein powders offer their own set of side effects, causing indigestion, bloating, and discomfort from the lactose content. With this, including leaner sources of protein such as chicken, shrimp, and even ground turkey in your dinners can help to fill you up for longer and add nutritional value to your meal without being accompanied by a slew of negative side effects.
“Protein is also essential for muscle building and maintenance. When you are losing weight, you want to lose fat, not just weight which could include muscle,” explains Schroeder. “It’s important to reach your daily protein requirements to preserve your muscle and lose fat. Try to get a variety of different protein sources but if you find a few sources and preparations you enjoy, I recommend to keep those in your back pocket as good go-to options so you never feel unsure of what would be healthy to eat.”
Keeping a good variety of meals in your diet is essential for making sure you don’t get bored of your healthy menu, and fortunately there are plenty of protein sources to choose from to keep diversity in your diet plan. If you follow a vegetarian diet, incorporating egg whites into your dinner can act as a valuable source of protein that does not come from meat, and even quinoa and certain nuts, seeds, and beans can provide ample volume of protein without having to rely on animal products to keep you full.
A balanced diet complete with protein, carbs, and healthy fats is essential for creating sustainable weight loss without cutting out major food groups, and leaner protein sources are ultimately going to allow you to achieve better results than heavy red meat and even protein shakes or bars. Packed with excess calories and fats, the aforementioned sources are more likely to bog down your diet and overload your eating plan, making it more difficult to maintain the healthy calorie deficit needed for weight loss. Instead, build your meals around leaner options with chicken, fish, or turkey as the base of your dinner to help fuel muscle growth and keep you full for hours after eating.