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What is lean protein?
Lean protein refers to protein sources that contain low levels of fat, particularly saturated fat and calories. It differs from regular protein in that it promotes weight loss and muscle maintenance without excess fat intake.
Can lean protein help with weight loss?
Yes, lean protein can aid weight loss. It promotes satiety, helping to control appetite and reduce overall caloriee intake. Additionally, it supports muscle growth and boosts the overall energy of your body. Incorporating lean proteins, such as chicken, fish, tofu or legumes, into a balanced diet can contribute to effective weight management.
Health Shots got in touch with Anjana B Nair, Consultant Dietitian, Motherhood Hospitals, HRBR Layout, Bengaluru, to find the best sources of lean protein helpful in weight loss. Nair says, “Since lean protein is low in fat and calories, it can be even more helpful in the weight loss journey.”
Food sources of lean protein
Here are 10 lean protein foods that can help with weight loss!
1. Turkey breast
Turkey breast, like chicken breast, is a lean protein source that can help people lose weight. It is a great choice for those trying to lose weight because it is high in protein and low in calories.
2. Eggs
Eggs are a cheap and highly nutritious source of protein. They are abundant in vitamins, minerals, and vital amino acids. By lowering daily calorie intake, eating eggs for breakfast can aid in weight loss.
Fish is a good source of high-quality protein and omega-3 fatty acids. You can have fish variety such as salmon, tuna, and mackerel. Omega-3 fatty acids have been linked to enhanced fat-burning and decreased inflammation.
4. Chicken breast
Due to its high protein and low-fat content, chicken breast is a favourite among weight watchers and fitness fanatics. It also contains a lot of necessary amino acids, which help in muscle repair and growth.
5. Cottage cheese
Cottage cheese is a low-calorie dairy product abundant in protein and calcium. Its slow-digesting protein properties can help keep you feeling satisfied for longer periods, reducing the likelihood of snacking on unhealthy options between meals.
6. Legumes
Legumes are a plant-based protein source with a number of health advantages. They contain a lot of fiber, which facilitates digestion and increases satiety. Including lentils in your meals can improve weight loss by reducing calorie intake.
7. Lean beef
Sirloin and tenderloin are examples of lean cuts of beef that can be used in a weight management regimen. They are a good source of iron, vitamin B12 and protein. Since beef might contain more calories than other protein sources, moderation is crucial.
8. Quinoa
Quinoa is a grain-like seed that is free of gluten and high in protein. It also has all nine of the essential amino acids and is a rich source of fibre. Quinoa’s protein and fibre content can help control hunger and aid in weight loss.
9. Greek yogurt
Greek yogurt is a powerhouse of nutrients, including calcium, probiotics, and protein. It has a thicker consistency and is strained to remove whey, resulting in less sugar and carbohydrates. This makes it an ideal snack or breakfast option for those looking to shed pounds while improving their digestive health.
10. Shrimp
Shrimp is a low-calorie, high-protein seafood choice that can be incorporated into a diet to help you lose weight. Additionally, it is a good source of iodine and selenium, both of which are necessary for thyroid function.
While lean protein is essential for weight loss, you cannot neglect the importance of a balanced diet. Just like protein, you also need other nutrients in your diet for healthy weight loss!
