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10 Best High Protein Foods For Weight Loss

10 Best High Protein Foods For Weight Loss

Introduction Of 10 Best High Protein Foods For Weight Loss. Protein is one of the most essential tools to help you achieve a weight loss and body recomposition goal so today i’m sharing the top 10 best high protein foods to help you tap into fat burning and achieve your weight loss goal if you’re new here my name is autumn.

Easter Egger Eggs

I’m a certified clinical nutritionist with my master’s nutrition human performance. I teach you the science back tips to help you achieve your weight loss and wellness goals so if you’re new here make sure you subscribe okay so the first one is the humble egg .

Now each egg isn’t actually particularly very high in protein only has about six grams per egg so you do need to eat quite a bit of eggs in order to get all your protein needs eggs are really great for weight loss gold because it contains both protein and fat so i usually like to eat three eggs and pair it with a little bit of cheese to help boost.

The protein content a little bit more but there’s actually been multiple studies that have found that when you eat eggs for breakfast versus some other types of breakfast foods like cereal that the eggs help people feel more full for longer so these are some eggs that my friend gave me from her chickens little easter egger eggs.

High Diaz Protein

I think but also eggs are relatively inexpensive really easy to make and extremely versatile okay the second one is salmon and i just got my meat delivery today so let’s see if i can find it in the bottom of my freezer i actually recently had to learn how to love salmon.

Because i didn’t really like it but i found some ways to cook it that i do kind of like it now and i’m happy about that because three ounces of cooked salmon has about 22 grams of protein but it also is rich in omega-3 fatty acids that are an anti-inflammatory it’s also what’s called a high diaz protein which means you really readily absorb it.

And your body can really easily use that protein as protein within the body so as a good rule of thumb you want to aim for proteins that have a diet score of one or higher this means that it’s completely absorbed this can be tricky for plant-based proteins but we’ll get into that in a second now something unique to salmon is that .

A Lot Of Health Benefits

It’s really rich in selenium and selenium is required for phase two liver detox so not only do you get a lot of protein with just a bit of salmon you also get a lot of selenium and anti-inflammatory omega-3 fats okay so the next is whey protein and i’ve been talking to you guys a lot about my protein powder .

It’s coming soon i have my little sample pack right here that i’ve been that i’ve been using this is the chocolate one so good now for a long time whey protein was really just seen as the protein for athlete but there are a lot of other health benefits to whey protein other than just being a really high diaz protein.

In fact it’s one of the highest diets proteins other than eggs now being studied for a lot of other health perks including weight loss but also unique to whey protein is that it’s really high in an amino acid called cysteine is also required for that phase two liver detox and i’ve developed my own zero sugar whey protein this has been in the works for a very long time and we’re really really close to releasing it.

Homemade Zucchini Bolognese

So if you guys want to stay in the loop on when my zero sugar .So next we have beef now beef is also a high dyes protein and it has obviously a ton of different cuts but my favorite is ground beef .

Because it is so versatile and it tends to be really budget friendly and three ounces of cooked beef has around 22 grams of protein and it’s so easy to use i tend to go for the 85 15 that way it has just a little bit more fat and helps to boost satiety from both protein and fat .

But i’ll use ground beef in tacos in my homemade zucchini bolognese my homemade zucchini lasagna as well oh my gosh that recipe is so good back to my freezer full of protein now the next is chicken and really any type of poultry but chicken is probably one most people are using maybe the other one being a bit of turkey as well.

Cooked Chicken Breast

So i bone in thighs here but any cut can work because chicken tends to be more lean it is going to be a little bit higher in protein and a little bit lower in fat so because of that if you really struggle with satiety you might want to cook your chicken in a little bit extra of butter or olive oil or pair it with avocado .

You can make up for that slightly lower fat and make sure that you’re satisfied and prevent cravings and about three ounces of cooked chicken breast will have around 27 28 grams of protein so it is pretty packed with protein and also high diaz okay now to the fridge .

I have full fat greek yogurt so you guys know that i make my own greek yogurt it’s honestly so easy and saves so much money especially right now where greek yogurt is like ten dollars for one of those larger containers at least for a full fat grass-fed option .

Use A Lot Of  Yogurt

Because honestly it’s so easy takes like minimal effort and it will save you saves me like at least 500 a year because we use a lot of greek yogurt and i know what you’re thinking full fat isn’t that like not good for you but there’s actually been a lot of research lately specifically on full fat dairy products.

And how it can be preventative against obesity and what the researchers are saying is that it’s likely because of both the fat as well the protein that’s in greek yogurt or other full fat dairy products so both of those combined help you to feel really satiated really satisfied while having a really high diaz protein so can help to prevent cravings for foods.

That might work against your goals i love using greek yogurt in my smoothies as a greek yogurt bowl or even stir it into chia pudding to help boost the protein content and just one cup of greek yogurt will give you about 20 grams of protein so pretty great okay so one of the best options for plant-based proteins are going to be fermented soy products .

Use Soy As A Protein Source

Now i specifically recommend fermented soy products if you’re going to use soy as a protein source because it helps to break down some of the anti-nutrients of soy but soy is one of the highest diaz proteins that you’ll be able to get your hands on from a plant-based source .

It’s going to be about point nine so remember we ideally want a score of one or higher for diaz so soy is going to be a little low really the only plant-based protein that has a score of one is going to be potato protein but there’s not a lot of potato protein powders on the market right now.

And if you eat just potatoes you’re also going to be eating a lot of starch so it’s not really helpful for a weight loss goal so from a plant-based perspective the highest quality protein source will be something called tempeh and you can use this in a lot of similar ways that you would ground meat like.

Cottage Cheese

You can chop it up and make ground tempeh tacos add it into stir fry really there’s a lot of easy ways to use tempeh okay so another one is pork and i actually don’t talk a lot about pork on my channel mostly because i didn’t grow up eating it so i’m not used to eating it that often but it actually is a good high quality protein source.

It’s going to have a diet score above one really all animal based proteins are going to have a high diet score other than collagen collagen is not a complete protein. I wouldn’t recommend using it as a complete protein but it is great for pairing with complete protein sources so common cut for pork is going to be like pork tenderloin .

About three ounces cooked is going to have roughly 24 grams of complete protein okay so for one of my absolute favorite proteins ow just hit my elbow we have cottage cheese in fact this is actually what i’m going to be breaking my fast with in just a second i love cottage cheese.

Nutrition Facts

I know people either love it or absolutely hate it my husband absolutely hates it i absolutely love it but it’s really rich in protein just about one cup will have anywhere between 24 to 28 grams of protein that’s a lot with just one cup it’s also going to be a full fat dairy product so it has a lot of the same perks as greek yogurt just make sure that you check the ingredients.

And that you’re not getting something that has any added sugar got some peanut butter on there obviously that’s how i eat mine so you will see some sugars if you look at the nutrition facts but as long as it’s not added sugar that’s okay because that’s mostly just going to be a little bit of the lactose and if the cottage cheese has been fermented a lot of that isn’t actually true lactose

 

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