The Best Protein Sources for Weight Loss [2018 Updated List]

a nice salmon filet rests on ice with a lemon wedge

Protein is a vital component of a healthy diet and offers a wide array of benefits to the human body. It’s important to plan your dietary intake based on the percentage of protein, carbs, and fats in your meals.

For those looking to prepare and put together a robust diet plan, especially one based around a low-carb lifestyle, it’s important to list the best sources of protein. Here are the top sources of protein, their benefits, and why including them in your diet is very importance.

Seafood

  1. Salmon
  2. Tuna
  3. Trout

Yes, there are a lot of “fish in the sea” but these are the top three when it comes to overall protein concentration. You want to focus on adding seafood into the mix since it can taste great and fill you up. The best part about using seafood as a source of protein comes in the form of its legitimacy. It is well-regarded as one of the purest meat sources on the planet and that can bode well for anyone looking to clean up their dietary intake as best as possible. Having seafood on a regular basis is an ideal change.

White-Meat Poultry

  1. Chicken
  2. Veal
  3. Lamb

White meat has long been regarded as a top-tier protein source and indeed it deserves a spot on the list. It is able to offer a robust amount of protein in small servings making it a no-brainer for those looking to improve their dietary intake. Please note, there are other sources such as rabbit and pork that can sit on the border in terms of this classification. It is best to choose from one of the three mentioned above and build a proper meal around them for lunch or dinner.

Milk, Cheese, and Yogurt

Dairy products are always going to have a role to play in a good diet and that doesn’t change here. These three items are ideal for building a robust meal plan that is going to have a good amount of safe protein. In general, you can mix things up and include these throughout the day. If necessary, you are highly recommended to try out greek yogurt as it is one of the highest sources of protein when it comes to dairy products.

Drinking milk can vary from person to person and you can choose from different sources such as goat or soy milk.

Eggs

Yes, most breakfasts are going to start with eggs and you are able to mix things up with how the eggs are prepared. For example, some might like the idea of putting together an omelet while others won’t mind popping an egg into the hot water and boiling it. This is up to you but eggs are great for the human body and are going to take a bit of the stress out of your early morning adventures in the kitchen.

Beans

  1. Kidney Beans
  2. Lima Beans
  3. Chickpeas

The beauty of using beans in your diet is the added benefit of fiber. If you want to optimize your digestive system and still get a good amount of protein then this is the winning option. You are going to notice a real change in your metabolic processes as soon as you use these. Anyone that is hoping to include beans will be able to pick from a wide array of options based on their taste buds.

For example, you can go with one of the three listed above or even mix in things such as lupin beans, pinto beans, or soybeans. It is up to you and that’s what makes it an intriguing fit.

Pork Tenderloin

Some people enjoy pork more than fish/chicken/beef. This is normal and is going to vary from person to person. If you are a person that is looking to maximize his/her protein intake but want to do without the inclusion of other meat sources than pork is a good fit. It is going to offer a good amount of protein (26 grams per serving) and will be easy to include in larger meals. Pork can be mixed with a wide array of sides that will make it a joy to eat during the day.

Soy

For those looking to steer away from meat sources, it can be ideal to look at soy. This is one of the best options on the planet for protein and can be a good addition when building a vegetarian-friendly diet plan.

Soy has a good amount of protein (23 grams per serving) and will be noticeable in various forms. You can simply get the soy powder if you want to sprinkle it on top of a meal. This can be a good way to get protein into your diet and still obtain the benefits of a full meal.

Lean Beef

When it comes to protein, lean beef is often heralded as a staple source as it is packed with it. In general, lean beef offers 14 grams per serving and can be mixed well with a wide array of sides.

It is best to stay safe and not specifically dine on beef as it is a red meat source, which can be harder on the body (in larger quantities). It is best to include red meat as a side solution that will be eaten 1-2 times a week.

It will offer a good amount of protein while becoming a reasonable source.

Protein on the Go Options

What about protein sources while heading to work or going to school? Are there options that you can grab “on the go” and have in your hands while moving about during the day? Most people aren’t going to have the time to sit down and eat, which is where such options do stand out as a meaningful choice.

  1. Protein Bars
  2. Trail Mix
  3. Beef Jerky

Play around with these options and include a few of them in your diet plan.

Look at including 1-2 of these items into your routine and make sure to get a good serving. The best part about these protein sources is knowing they will taste great. You want to use these as a “snack” variation to help push things along without getting bored. Being on a diet is tough and these items are a great way to keep your spirits up as you go about your daily routine.

Protein at Breakfast

The first source of protein early in the morning is going to be important and you are able to play around with the options. You can include most of the options listed above and it is best to think about eating a healthy meal right away. Focus on getting in enough calories to kickstart the rest of your day.

For some, this can include a bowl of cereal, eggs, and a glass of milk. You can even start to open your horizons and add in a few snacks too. Don’t be afraid to get creative when it comes to breakfast because it is such an important part of your day. Ignoring this meal shouldn’t be an option because of the value it holds. No one should have to cram food down their throat at the end of the day to get enough protein. You want to start properly and make sure your quota is reached.

Final Thoughts

These are the best sources of protein according to nutritionists and it’s important to include them in your diet throughout the week. Be smart and continue to monitor how much you’re consuming and pay attention to the carbs/fats too. This is how you’re going to build a well-rounded diet plan.

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