Protein is a crucial component of any healthy diet; it can be especially important if you’re trying to shed a few pounds. In addition to improving your body composition and energy levels, and reducing fat storage, consuming ample amounts of lean protein can also improve your metabolism by boosting the Thermic Effect of Food (TEF) and preserving muscle mass. For these reasons and more, it’s important to fit protein into every meal. Luckily, there are tons of great options to choose from.
To discover a few of the best lean proteins you can eat every day for weight loss, we spoke to nutritionists Lisa Richards, creator of the Candida Diet, and Krutika Nanavati. They told us that fatty fish, poultry, low-fat dairy, and tofu are just a few superior options. Learn more about the benefits of each below.
1. Fatty Fish
Fatty fish is among the healthiest foods for your overall health, thanks to omega-3 fatty acids that can improve your heart health, your brain health, and even your hair, skin and nails. As it turns out, it's also one of the best proteins out there for fat loss.
"Salmon, tuna, mackerel, sardines, and herring are excellent sources of protein and omega-3 fatty acids, which have anti-inflammatory properties and may promote weight loss," Nanavati says. Amazing!
2. Chicken and Turkey
Poultry is another fantastic source of protein. Not only are there countless delicious turkey and chicken recipes to choose from, but these tasty meats can also work to preserve your muscle mass, improve satiation, and, in turn, boost your metabolism.
"These lean meats are low in fat and calories, making them ideal for weight management," Nanavati says. "They are also versatile and can be prepared in various ways." Whether you're enjoying a simple turkey sandwich for lunch or topping a veggie-packed salad with chicken, you can't go wrong with these lean proteins.
3. Low-fat Dairy
You may not frequently consider the fact that dairy can also be a great source of protein. This plant-based option is perfect for anyone following a vegetarian diet. As Nanavati says, "Greek yogurt, cottage cheese, and low-fat milk provide protein, calcium, and other essential nutrients." Plus, they're highly versatile and can be worked into a range of meals.
Greek yogurt, in particular, is one of the healthiest choices. Not only can it pack in lean protein, but it's also loaded with gut-healthy probiotics. Plus, you can add other delicious, healthy toppings to the mix for the ultimate nutritious breakfast.
4. Tofu
Here's another tasty, versatile plant-based protein that can do wonders for your metabolism and your waistline. "Tofu is a lean protein as it is low in saturated fats and calories, providing a nutrient-dense option for those looking to manage their weight," Richards says. "Its high protein content also contributes to a higher thermic effect of food, potentially boosting metabolism by requiring more energy for digestion and absorption."
Don't love the taste of tofu? Richards offers some advice: "If you are wanting to get in all the dense nutrition from tofu without the taste you can add it to any smoothie recipe. The consistency will make your smoothie extra creamy as well." The more you know!
