Protein is one of the building blocks of our body, and it’s crucial for so many reasons — especially when it comes to building and maintaining muscle mass (which then plays a crucial role in weight loss).
You’ll often hear people talking about eating protein and building muscles when they’re trying to lose weight. But how can increasing our protein intake and building more muscle help us lose weight? Well, that’s because protein plays a big role in boosting our metabolism, and the more muscles you have, the faster your metabolism will be! And not to mention the fact that muscles give your body a toned look that many people covet, as well as the ability to eat more than those with a lower muscle mass!
Now, the great news is that we can very easily find foods that are loaded with good protein and can help us gain muscles and lose weight without the help of protein shakes (though protein shakes are awesome if you can include them in your diet).
In this blog, we will be talking about the top 10 protein foods for weight loss that are very easily available in the Indian market and won’t put a dent in your pocket. By simply adding these to your diet, you’ll be fueling your body with the essential nutrients and boosting your weight loss journey.
Table of Contents
- Which Protein Food Is Best For Weight Loss? Top 10 High Protein Foods
- How Does Protein Help in Weight Loss?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Which Protein Food Is Best For Weight Loss? Top 10 High Protein Foods
Here are the protein foods best for weight loss:
| 1. Chickpeas — get that chole power! | Chickpeas, a staple in Indian cuisine, are a high protein legume that is rich in dietary fibre and full of nutrients that promote heart and bone health. They will keep you full for a longer period of time and prevent sudden spikes in blood glucose, thanks to their low glycemic index.
About ½ cup of cooked chickpeas (80-85 grams) contains approximately:
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| 2. Milk — every mother’s favourite drink | In addition to being rich in protein, milk is an excellent calcium source, which promotes robust bone health, strong teeth, a durable immune system and radiant skin. For weight loss, it’s best to go for skimmed milk or toned milk to minimise calories and fat content.
1 cup (240 ml) serving of cow's milk contains:
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| 3. Eggs — Crack open the secret to muscle power! | Eggs are a complete source of protein and contain all essential amino acids. For weight loss, eat more egg whites and avoid too many whole eggs, as the yolk is calorie-dense and contains a lot of fat.
1 large whole egg contains:
1 large egg white contains:
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| 4. Paneer — thick & delicious desi protein | Paneer, a type of cheese, holds a special place in Indian cuisine, giving it the title of Indian cottage cheese. Paneer is rich in casein, a slow-digesting protein, which provides a sustained source of energy and a longer feeling of fullness. It also provides a considerable amount of calcium.
A 100-gram serving of paneer contains:
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| 5. Lentils (dal) — comfort packed in every spoon | Lentils, or dal, are another staple Indian food that is rich in protein, be it Arhar, Urad or Moong Dal. They are a versatile and cost-effective food that effectively increases one’s protein intake, along with fibre and basic minerals.
A typical serving of 1/2 cup cooked dal (100 grams) contains:
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| 6. Green Peas (Matar) — tiny but mighty protein balls! | Few vegetables can compete with the richness of protein and fibre present in green peas. Peas find their way into almost all Indian dishes as soon as winter arrives, thanks to their highly nutritional content. They’re also packed with important vitamins, minerals, and antioxidants that support overall health.
½ cup of green peas (80 grams) contains:
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| 7. Dahi (Curd) — creamy goodness for your gut & weight | A classic Indian dairy product, dahi (or curd) is an excellent source of protein. It contains probiotics, which help support digestion and gut health.
A ½ cup serving of dahi (120 grams) contains:
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| 8. Chicken Breast — lean protein, lean body | Chicken breast is perhaps the most common and cost-effective non-vegetarian protein source. This timeless bodybuilding staple food is so well-known for its lean protein content that brings a significant amount of protein with very few calories.
100 grams of cooked chicken breast (skinless & boneless) contains:
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| 9. Soy Chunks — veggie protein for a big flex! | Soya chunks are like chickens of vegetarian Indians, thanks to their high content of complete protein, something not easily found in plant protein.
100 grams of soya chunks contains:
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| 10. Peanuts — our favourite protein-packed snack | Peanuts (and even peanut butter) are very beneficial to the body because they are rich in proteins and basic nutrients such as magnesium, folate and vitamin E. Though they are rich in protein, they’re also dense in calories and fats, so a small serving is advised for weight loss.
A 28-gram serving of peanuts contains:
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Also Read: How To Increase Absorption Of Protein In The Body? 8 Tips And Food List
How Does Protein Help in Weight Loss?
Protein is an important dietary component in weight loss, and here’s why:
1. Reduces Hunger & Increase Satiety
Eating protein provides saturation and promotes a feeling of fullness, which helps us reduce overeating. It’s like your body’s natural appetite suppressant!
This happens because the intake of protein reduces the level of the hormone ghrelin while at the same time increasing saturation hormones (e.g. GLP-1, cholecystokinin), which reduces hunger and appetite.
Also Read: 16 Fat-Burning Foods To Lose Weight & Get That Lean Figure!
2. Burns Calories & Boosts Metabolism
Protein has a high thermic effect of food (TEF), which means it requires more energy (calories) to digest, absorb, and process compared to other macros. In fact, the thermic effect of protein is about 20-30% of the calories consumed, which is significantly higher than carbs (5-10%) and fats (0-3%).
This means that when you eat protein, your body burns more calories during digestion! This also gives your metabolism a nice boost, helps with weight loss and keeps you energised throughout the day!
3. Prevents Muscle Loss & Metabolic Slow Down
When you lose weight, losing muscle mass becomes inevitable, which then leads to a reduction in metabolic speed. Eating adequate protein can help build muscles, which would prevent muscle loss and increase metabolism, even if you lose weight, especially in combination with strength training.
4. Maintains Blood Sugar Level
Eating protein slows down the absorption of sugar from carbs, helping you keep those blood sugar levels steady, preventing energy crashes and helping you control sugar cravings. So, adding more protein to your every meal can help keep your hunger and sugar cravings in check, making it easier for you to stay on track!
5. Supports Fat Burning
Protein supports fat burning by preserving muscle mass while you're losing weight. When you maintain muscle, your metabolism stays higher, which means your body burns more calories, even when you're not working out. When combined with exercise, especially strength training, protein can help you burn body fat while building muscle mass, making it easier to shed kilos and boost fat loss.
Also Read: 10 Best Fat-Burning Exercises To Torch Calories Fast And Tone Your Full Body!
Dietitian’s Recommendation
Protein-rich foods are the superheroes of nutrition and offer a number of health benefits such as muscle growth, bone support, weight control and reduced desire for food and sugar.
However, apart from maintaining a high-protein diet, you must also focus on balancing the rest of the plate and getting the required nutrients into your body to keep your body healthy while losing weight. Also, combine your healthy diet with regular exercise, proper hydration, and sleep to improve your overall fitness path further.
Dt. Lavina Chauhan
The Final Say
Proteins are important for performing various body functions. They help in muscle growth and repair and protect us from cell damage. There are many foods easily available in India at a sustainable rate for you to include in your diet. Some of them are milk, dahi, chickpea, dal, chicken breast, and so on.
When you lose weight, it’s important to maintain a high-protein diet to avoid muscle loss and the weakening of your metabolism. A high protein weight loss diet would ensure optimal health and energy while also making you feel full and satisfied.
FAQs
1. Which food is highest in protein?
The food highest in protein is chicken breast, which provides nearly 31 grams of protein per 100 grams when cooked. It’s one of the best sources of lean protein!
2. What protein burns belly fat?
No specific protein directly burns belly fat. However, protein-rich foods like chicken, fish, and eggs help build muscle and boost metabolism, which can support overall fat loss.
3. How much protein is required per day to lose weight?
To lose weight, it's generally recommended to consume about 1.2 to 2.0 grams of protein per kg of body weight per day, depending on your activity level.
References
- https://www.medindia.net/news/lifestyleandwellness/top-5-proteins-that-will-help-you-lose-belly-fat-215044-1.htm
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8140050/#:~:text=In%20a%20study%20of%20215,content
- https://www.onlymyhealth.com/high-protein-foods-to-lose-belly-fat-faster-1708951779
- https://www.formhealth.co/blog/protein-foods-for-weight-loss
- https://www.herbalife.com/en-nz/wellness-resources/articles/how-protein-helps-in-weight-loss
- https://letsmoderate.com/blogs/blog/best-protein-rich-foods-for-weight-loss?srsltid=AfmBOoqhGnLcc6DPsWmNgLVviB3Pm0GPKsokGN6EuiUt-mGEg8QuJZMv
- https://www.steadfastnutrition.in/blogs/news/high-protein-indian-foods?srsltid=AfmBOoqQppqg1lSy1MThhvIPu_nEcZuVRadBDG4JW-rN1QJADe-BSNtz
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