How Do I Choose the Best Protein for Weight Loss?

Helen Akers

The best protein for weight loss is low-fat protein. Dieters who wish to achieve a healthy weight loss should incorporate protein from food sources such as lean meat, low-fat cheese and soy products. It is also important to get a certain amount of daily calories from protein. The recommended daily amount for the average person is about 45-55 grams; however, this will vary with an individual's weight and gender. Someone on a high protein diet might aim to consume about 130 grams daily.

Hard-boiled eggs are a good protein for weight loss.
Hard-boiled eggs are a good protein for weight loss.

A basic principle behind weight loss is to reduce caloric intake while increasing physical activity. Protein can help individuals lose weight since it requires the body to use more energy to break it down. It can also cause an individual to feel fuller longer, which reduces the amount of calories he may feel tempted to eat.

A low carbohydrate, high protein salad can include hardboiled eggs and tuna.
A low carbohydrate, high protein salad can include hardboiled eggs and tuna.

In order to avoid consuming a lot of calories and fat, it is important to stick to low-fat protein sources. It doesn't do the body any good to increase the caloric intake in order to incorporate more protein into a diet. Lean meat is some of the best protein for weight loss. Some of the food choices that are considered to be lean meats include baked or grilled chicken, white pork and fish.

Some high-protein diets promote losing more than 2 pounds per week, which is considered unhealthy.
Some high-protein diets promote losing more than 2 pounds per week, which is considered unhealthy.

Low-fat dairy is also among the best protein for weight loss. Some of these food sources are convenient, such as string cheese and hard boiled eggs. Low-fat yogurt is a great source of protein that can be incorporated as a snack, dessert or as part of a meal.

Tofu is one of the best sources of protein for weight loss.
Tofu is one of the best sources of protein for weight loss.

The best protein for weight loss also includes legumes. Kidney beans, for example, contain 7 grams of protein per serving, are low-fat, and help increase an individual's vegetable consumption. Plants including nuts and lentils can be a good source of protein for vegetarians who are also trying to lose weight.

Lean chicken is a good protein source and is low in calories.
Lean chicken is a good protein source and is low in calories.

Some cooked and raw vegetables contain a small amount of protein, but vegetarians usually have to combine protein sources in order to make them complete. Soy products can be a healthy vegetarian alternative to lean meat and dairy products. Tofu, which contains 13 grams per serving, is among the best protein for weight loss. Peanut butter is also a good choice, with 8 grams of protein per serving.

Low-fat proteins are considered to be ideal for weight loss.
Low-fat proteins are considered to be ideal for weight loss.

When losing weight, it is important to not attempt to lose more than 2 pounds (0.9 kg) per week on average. Some high protein, low-carb diets claim that more can be lost, especially in the beginning. Extremely high protein diets aren't considered to be safe for the body's metabolism and should be avoided. It is important to consult with a doctor before beginning a new diet, and not to exceed the maximum recommended daily amounts.

A routine exercise program will likely aid any weight loss endeavor.
A routine exercise program will likely aid any weight loss endeavor.

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