If you’re trying to lose weight, one of the most important factors to keep in mind is your metabolism. A healthy, fast metabolism is an essential ingredient when it comes to achieving and maintaining a healthy body weight. And while several external factors such as hormone levels, age, and genetics can play a role in your metabolism, your diet can also make a significant difference. One way to boost your metabolic rate is by adding protein-rich, low-calorie foods to the mix. Fortunately, there are plenty of tasty options to choose from.
To discover some of the best high-protein foods you can eat regularly in order to support a healthy metabolic rate, we checked in with Jeanette Kimszal, RDN, NLC; Dr. Matt Chalmers, health and wellness expert, author, and nutrition speaker; Brenda Peralta, RD, Allison Herries, MS, RDN. They told us that eggs, Greek yogurt, and lean meats are all great choices. Learn more about the benefits of each of these foods below!
1. Eggs
Whether you're scrambling them, cooking up an omelet, or having them over easy with a side of toast, eggs are one tasty, versatile ingredient that many of us know and love. Luckily, experts say that they also make a healthy addition to your diet, especially if you're looking to boost your metabolism.
"Protein found in eggs can increase the thermal effect of food and may speed up the metabolism," Kimszal explains. In fact, she points out that just one egg can pack in 6 grams of protein.
Chalmers agrees that this breakfast staple can do wonders for your health, calling eggs "the best high-protein breakfast for fat loss." Incredible! "Whether your goal is to increase muscle mass, which also increases metabolism, or just burn fat, eggs should be a major part of your diet," he says. Just be sure you're cooking your eggs in a healthy way!
2. Greek Yogurt
On mornings when you're not craving eggs, there's another high-protein option you should consider adding to your breakfast in order to get your metabolism in gear. According to Peralta, eating one cup of Greek yogurt each day is a great idea. She explains that this food is low in carbs and high in protein. In fact, one serving of Greek yogurt can add 15-20g of protein to your meal. "That's more than enough for a snack," Peralta raves. All that protein can help keep you fuller longer and allow you to boost your metabolism.
Whether you're starting your day with a Greek yogurt parfait mixed with healthy, weight loss-friendly yogurt ingredients or you're snacking on this creamy treat in the afternoon (or even as a healthy dessert!) the possibilities are practically endless.
3. Lean Meats
We can't forget about meat! It's no secret that adding meat to your plate is one of the best ways to fit some protein into your meals. However, it's important to be careful about the type of meat you're choosing. While certain varieties—like processed meats and red meat—can take a serious toll on your health over time, Herries assures us that lean meats are a great option for anyone who wants to boost their metabolic rate and lose weight.
"Lean meats, including chicken, turkey, and fish, are excellent protein options," she says, noting that "this is because the majority of calories in lean meats come directly from protein." Nice!
She calls out chicken, in particular, as a healthy, go-to meat option that can aid weight loss.:"100 grams of chicken breast provides around 31 grams of protein with only 165 calories," she tells us. Time to get cooking with some chicken recipes!
The bottom line
In addition to getting ample exercise through strength training and HIIT, incorporating protein-rich foods into your diet is one great way to boost your metabolism and promote weight loss. And when it comes to the best options out there, eggs, Greek yogurt, and lean meats are all tasty and healthy choices.
