Four lean proteins dieticians suggest eating to lose weight quickly

Many eating patterns can contribute to weight loss, with calorie deficit being one of the most common. 

Whilst some find success using a Mediterranean diet approach, others thrive on reducing carbs. 

A high protein diet, however, is effective because it increases satiety (feeling full), therefore reducing overall calorie intake, all while preserving lean body mass. 

As for how much protein you should be consuming to lose weight, 25-30 percent of daily calories should come from protein sources. 

And several health experts have shared the lean proteins they recommend incorporating into your daily diet if you’re looking to lose weight. 

1. Eggs 

Jeanette Kimszal, a registered dietitian said the “protein found in eggs can increase the thermal effect of food and may speed up the metabolism”. 

One egg offers six grams of protein and they are considered “the best high-protein breakfast for fat loss”. 

The dietician explained: “Whether your goal is to increase muscle mass, which also increases metabolism, or just burn fat, eggs should be a major part of your diet.” 

Eggs are also a cheap lean protein source, costing around 23p per egg depending on the supermarket. 

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2. Greek yoghurt

Another breakfast option is Greek yoghurt and the dairy product is “low in carbs and high protein”, Brenda Peralta, a registered dietitian said. 

It’s a great snack too, with one cup providing 15-20g of protein. Pair it with granola, berries, or chia seeds for a nourishing snack. 

3. Chicken

Allison Herries, a registered dietitian, said: “Lean meats, including chicken, turkey, and fish, are excellent protein options, this is because the majority of calories in lean meats come directly from protein.” 

100g of chicken breast provides around 31g of protein with only 165 calories. 

Grilling chicken is the healthiest way to cook it, but if you want to fry it, consider using oil sprays. 

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4. Salmon 

Similarly to chicken, salmon offers a hearty amount of protein but is also packed with healthy fats. 

Heather Hanks, a registered dietitian, told She Finds how fatty fish like salmon is “an excellent source of omega 3 fatty acids and vitamin D”, which helps “reduce inflammation, regulate immune health, and support digestion,” all of which can aid you on your weight loss journey. 

Heather recommends “trying a salmon salad with low-carb veggies for lunch to promote satiety, increase energy levels, and improve digestion”. 

Alternatively, “salmon also goes well with veggies at night or an omelette in the morning”. 

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