These lean protein-rich foods will help you shed weight

Here are some lean protein foods that can aid in weight loss.

Lean proteins are essential for maintaining and building muscle mass, supporting various bodily functions, and promoting weight loss. (Source: Getty Images/ Thinkstock)

Chicken breast

Chicken breast is a lean source of protein that is low in fat and calories, according to Dr Sanjay, who added that it helps with weight loss because protein has a high TEF, meaning your body burns more calories during digestion. Additionally, protein keeps you feeling full and satisfied, reducing overall calorie intake.

Dr DP Singh noted that turkey is also a lean meat that contains high-quality protein.

Fish

Fish is rich in omega-3 fatty acids, which can reduce inflammation and improve insulin sensitivity, according to Dr Sanjay. This helps regulate blood sugar levels and reduces the risk of fat storage, promoting weight loss.

Quinoa

Quinoa is a complete protein, containing all nine essential amino acids, said Dr DP Singh. “Its high protein and fibre content help control appetite, prevent overeating, and stabilise blood sugar levels, all of which contribute to weight loss.”

Greek yogurt

According to Dr Sanjay, greek yogurts are packed with protein and have high calcium content, which may aid in fat breakdown and prevent fat absorption. “The probiotics in Greek yogurt can also support gut health, potentially influencing weight regulation.”

Cottage cheese

Cottage cheese is a low-fat dairy product with a significant amount of protein. “Like other dairy products, it contains calcium, which can help in fat breakdown and inhibit fat absorption, potentially aiding in weight management,” Dr DP Singh noted.

Lentils

Lentils are a good source of plant-based protein and fibre. “The combination of protein and fibre helps control appetite and stabilises blood sugar levels, preventing sudden spikes and crashes in energy, making it easier to stick to a balanced diet and lose weight,” Dr Sanjay said.

Black beans

Black beans are a great plant-based source of protein and fibre, said Dr DP Singh, adding that the protein-fibre combination slows down digestion, providing a steady release of energy and promoting a feeling of fullness, which can lead to reduced calorie intake and weight loss.

Tofu

Tofu is a low-calorie, plant-based protein that is rich in amino acids, according to Dr Sanjay. “It promotes satiety, similar to other proteins, and it may also influence the body’s metabolism, thereby supporting weight loss.”

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