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5 Easy-To-Find Protein Foods For Weight Loss

Medically reviewed by Erika Rellora, MD · Obstetrics and Gynecology

Written by Lorraine Bunag, R.N. · Updated Sep 02, 2022

    5 Easy-To-Find Protein Foods For Weight Loss

    Many people who wish to lose weight often aim to reduce the amount of food they eat. Instead of a cup of rice, they only eat half a cup; rather than a bar of chocolate, they’ll just have a bite-size serving. But, according to experts, weight loss isn’t just about portion control. It’s also about choosing the right kinds of food. Protein foods, for instance, can help you lose weight. 

    How Do Protein Foods Help In Weight Loss?

    In this article, we’ll list down some of the best protein foods for weight loss. But, before that, let’s first explain how foods high in protein can help you lose weight. 

    First, reports say a diet high in protein can boost satiety. This means you are less likely to overeat because you already feel full. Second, some studies show that we might burn more calories while metabolizing proteins than when we metabolize carbohydrates. And finally, when combined with exercise, protein foods help build lean muscle, which then helps you burn more calories. 

    Considering these advantages, what protein foods should you consume more to promote weight loss?

    Protein Foods For Weight Loss

    Wondering about the protein-rich foods you can consume in your journey to lose weight? Consider these foods:

    1. Corn

    Corn is a common snack for many Filipinos. Not only is it tasty, but it’s also filling because of its protein and fiber content. 

    For weight loss, you can eat corn instead of rice or reduce your rice intake by using it as a rice extender. 

    2. Peanut Butter

    A lot of people miss out on the fact that peanut butter is an excellent source of protein. A serving, which is approximately 2 tablespoons, already contains about 8 grams of protein! On top of that, peanut butter is also a good source of healthy fats, which further helps in weight loss. 

    You can add peanut butter to your healthy smoothie, yogurt, or oatmeal. Just be careful with your peanut butter brand, though. Make sure you choose one with no added sugar or fats. 

    3. Eggs

    Talking about protein foods for weight loss would not be complete without mentioning eggs

    An egg already has about 6 grams of protein, on top of its numerous micronutrients. Worried about eggs and high cholesterol? Experts say it’s a myth! 

    There are multiple ways to prepare eggs, but please refrain from adding salt or fats (oil) so that you won’t negate its health benefits. 

    4. Chicken Breast

    Check out videos on weight loss recipes and you’ll always find one that features chicken breast. It’s because the breast is the leanest part of the chicken, meaning it has the fewest calories and most protein. 

    Come to think of it, a piece (15 grams) already has 39 calories, 2.2 grams of protein, and 2.2 grams of carbohydrates. 

    As usual, please refrain from using saturated fats and salt when cooking or preparing chicken breast. Check out the healthiest oils and cooking methods here. 

    5. Black Beans

    Are there plant-based protein foods that we can rely on for weight loss? There are! Black beans are one of them. 

    A 100-gram serving of black beans has 24.4 grams of protein and 4.2 grams of dietary fiber, which also helps in weight loss. 

    Just a word of caution: Be careful with canned black beans that contain high-sugar syrup. 

    Key Takeaways

    Are you planning on losing weight? If so, you may want to consider adding protein foods to your diet as they can help in weight loss. Some of the foods to add are peanut butter, eggs, chicken breast, black beans, and corn. Just remember to be careful with cooking and preparation. Refrain from adding salt and sugar so that you won’t negate their health benefits.

    Learn more about Diet & Weight Loss here


    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Medically reviewed by

    Erika Rellora, MD

    Obstetrics and Gynecology

    Written by Lorraine Bunag, R.N. · Updated Sep 02, 2022

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