Introduction
If you’re looking to lose belly fat, you may have heard that high-protein foods can help. Protein is an essential macronutrient that helps build muscle, repair tissue, and provide energy. Eating a diet high in protein can help you lose weight, reduce belly fat, and maintain a healthy lifestyle. In this article, we’ll discuss the five best high-protein foods to help you lose belly fat. We’ll also discuss the benefits of eating high-protein foods and how to incorporate them into your diet. So, if you’re ready to start your journey to a healthier you, let’s get started!
The 5 Best High-Protein Foods To Lose Belly Fat
If you’re looking to lose belly fat, adding more protein to your diet can help. Protein helps to keep you feeling full for longer, and it also helps to build muscle, which can help to burn more calories. Here are the five best high-protein foods to help you lose belly fat.
1. Eggs
Eggs are a great source of protein, and they are also low in calories. One large egg contains about 6 grams of protein and only 78 calories. Eggs are also a great source of healthy fats, vitamins, and minerals. Eating eggs for breakfast can help to keep you feeling full for longer, which can help to reduce cravings throughout the day.
2. Greek Yogurt
Greek yogurt is a great source of protein, and it is also low in calories. One cup of plain Greek yogurt contains about 17 grams of protein and only 100 calories. Greek yogurt is also a great source of calcium, which can help to strengthen bones and teeth. Greek yogurt is also a great source of probiotics, which can help to improve digestion.
3. Lean Meats
Lean meats such as chicken, turkey, and lean beef are great sources of protein. Three ounces of cooked lean beef contains about 22 grams of protein and only 142 calories. Lean meats are also a great source of iron, which helps to transport oxygen throughout the body. Eating lean meats can help to keep you feeling full for longer, which can help to reduce cravings throughout the day.
4. Fish
Fish is a great source of protein, and it is also low in calories. Three ounces of cooked salmon contains about 17 grams of protein and only 111 calories. Fish is also a great source of omega-3 fatty acids, which can help to reduce inflammation and improve heart health. Eating fish can help to keep you feeling full for longer, which can help to reduce cravings throughout the day.
5. Nuts and Seeds
Nuts and seeds are great sources of protein, and they are also low in calories. One ounce of almonds contains about 6 grams of protein and only 164 calories. Nuts and seeds are also a great source of healthy fats, vitamins, and minerals. Eating nuts and seeds can help to keep you feeling full for longer, which can help to reduce cravings throughout the day.
When it comes to losing weight, you’re likely looking for fast results. We get it—not seeing the scale budge when you’re seemingly doing everything right can be downright frustrating, to say the least. That’s why we consulted the experts who are here to dish out the absolute best high-protein foods to lose belly fat. Get excited, because with these simple diet tweaks on deck, you’ll be able to fit into your favorite pair of jeans again!
If your goal is to shrink belly fat that’s hanging over your pants, the National Academy of Sports Medicine (NASM) recommends consuming anywhere from 1.6 to 2.2 grams of protein for every kilogram (or .73 to 1 grams per pound) of body weight daily. With that in mind, The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, share five of their top-recommended high-protein foods to lose belly fat. Eat them daily, and watch the scale move in a favorable direction!
Protein per one egg: 6 grams
Something as simple as an egg is one of the top dietary sources for high-quality protein, The Nutrition Twins explain. “They are ideal for weight loss because they rank high on the satiety scale, which means they do a great job of keeping you full, so you won’t keep turning to more food to keep you satisfied,” the twins add.
In addition, research shows that enjoying eggs for breakfast can substantially decrease your calorie intake for the remainder of the day when compared to having a bagel.
“Preventing overeating is critical in keeping body fat down, and in doing so you’ll also keep belly fat at bay,” The Nutrition Twins add.
Protein per one container of Greek yogurt: 16 grams
“Greek yogurt contains more satisfying protein than regular yogurt. Eating yogurt is associated with lower body weight, body fat, and having a smaller waist and a smaller belly,” The Nutrition Twins tell us. “Additionally, yogurt is a good source of good-for-your-gut probiotics, and having a healthy gut microbiome is associated with less body fat, abdominal fat included.”
In addition, research suggests that probiotics can aid in decreasing inflammation. Inflammation is what makes it more challenging for you to burn fat and much easier to pack on weight.
Protein per one-fourth of a cup of pea protein: 23 grams
If you’re looking to get your fill of protein and fiber, consider adding some pea protein powder to your next smoothie. This power combo will help keep you full, preserve your energy, and make sure your blood sugar levels remain stable.
“This will help to prevent energy crashes and blood sugar dips that cause sugar and salt cravings and consuming excess calories that lead to a bigger belly. Plus, pea protein can aid in weight loss even when calories aren’t restricted,” The Nutrition Twins explain.
Protein per 3 oz. of salmon: 17 grams
Salmon is incredibly tasty and helps ward off hunger and cravings to overeat.
“Research has shown that salmon eaters lost more weight, had lower fasting insulin levels, and significantly less inflammation than other fish eaters. Higher insulin levels and inflammation are both linked to weight gain, including in the belly,” The Nutrition Twins tell us.
Protein per 3 oz. of sprouted tofu: 11 grams
Sprouted tofu is a solid source of plant protein. It’s also a great food to prepare if you’re looking to work more plant-based meals into your diet.
“Sprouted soybeans have an increased protein concentration, and since they’re sprouted, their nutrients and anti-inflammatory compounds are easier to absorb,” The Nutrition Twins note. “This is important because if you don’t properly digest and absorb nutrients from foods that you eat, you’re more likely to have deficiencies in vitamin B6, B1, and vitamin D which all are linked to weight gain and inflammation, and ultimately more belly fat. And given that inflammation is linked with obesity, ensuring adequate absorption of anti-inflammatory nutrients is critical.”
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Alexa Mellardo