High Protein 21 Delicious Foods to Eat for Metabolism
February 01, 2020
Whether you’re whipping yourself into shape for a special occasion, or you just want to be proud of your body when you look in the mirror, eating more protein helps you achieve your fat loss targets. Why? Because high-protein foods boost your metabolism, making you burn more calories for hours after your meal [1-3].
Plus, your food reward system has a strong appetite for protein. Researchers have found protein to be so satiating that when people add more of it to their diet, they automatically drop their total calorie intake [4-5].
That’s why eating more protein is one of the best ways to set yourself up for reaching your fat loss goals. Read on to discover 21 delicious, high-protein foods that will help you crank up your metabolism and get rid of excess flab.
1. Eggs
Eggs are an incredible source of high-quality protein. They score extremely high on leucine (the so-called “muscle-building amino acid”) and contain all recognized vitamins except for vitamin C. Eggs also boast a very high content of choline – a precursor of the neurotransmitter acetylcholine, which is crucial for optimal brain functioning.
Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron, and copper.
Protein content: 12.6 grams per 100 grams of egg.
2. Whey Protein
Whey is a high-quality protein source that contains all the essential and most of the non-essential amino acids. Besides, a whey protein shake is fast to prepare, making it a great pre- and post-workout drink or an excellent meal replacement when you’re on the road.
Whey protein is a mixture of proteins found in the commonly discarded liquid portion produced during the cheese manufacturing process. It is found in the milk of nearly all animals, including humans. Whey protein is rich in vitamins, minerals, and essential amino acids needed for muscle growth. Along with many other minor proteins, ⍺-lactalbumin and β-lactalbumin are the two major proteins found in whey [1]. Casein is the most abundant protein in milk, while whey protein accounts for roughly 20%.
Protein content: 70.4 grams per 100 grams of whey protein powder.
3. Chicken Breast
With 80% of total calories coming from protein, chicken gives you a lot of bang for your slimming buck. A testament to its qualities is the fact that many athletes have it as a staple in their diet. Oh, and let’s not forget that chicken is the cheapest meat in most countries, which makes it readily available for regular consumption.
Chicken breast is an excellent source of low-fat protein. Protein helps your body to maintain muscle mass and also helps you to build muscle if you are participating in a strength program. Chicken breast is also a very good source of selenium, phosphorus, vitamin B6, and niacin
Protein content: 31 grams per 100 grams of chicken breast.
4. Tuna
Tuna contains zero carbs and almost no fat, which leaves us with mostly protein. This makes the fish an ideal food for people who want to lose fat. What’s more, 100 grams of tuna satisfy roughly 50% of your daily need of selenium, a potent antioxidant.
Tuna is a great source of selenium (as are many nuts), and this helps to preserve the protein elastin, which helps to keep the skin tight and smooth. The antioxidants in tuna also help to prevent damage to skin cells from UV exposure
Protein content: 25.5 grams per 100 grams of tuna.
5. cheese
There are many kinds of cheese, but they have one thing in common: they’re all packed with high-quality protein. Besides, cheese is one of the richest dietary sources of calcium – the most common mineral found in the body. It is crucial for bone strength, muscle contraction, and cardiovascular health, not to mention that high calcium intake can help you lose fat [6].
Anything that helps keep digestion normal, any live bacteria or enzymes, is also going to be reflected in healthy-looking skin. Aside from the calcium, cottage cheese is great for selenium, an essential mineral for youthful, glowing skin. It is also a great source of vitamin D.
Protein content: An average of 24.9 grams per 100 grams of cheese.
6. Beef
Beef, especially grass-fed beef, is a nutrition powerhouse. That is due not only to its high protein content, but also its abundance of various vitamins and minerals, including vitamin B12, zinc, selenium, iron, niacin, vitamin B6, and phosphorus. On top of that, it contains numerous other beneficial compounds such as creatine, taurine, glutathione, and conjugated linoleic acid (CLA).
The protein comprised in one daily serving of red meat contains the amino acids you need for muscle building and tissue repair.
Protein content: 19.4 grams per 100 grams of beef.
7. milk
While milk is cheap and highly nutritious, a large portion of the population is lactose intolerant, so it’s not an ideal choice for everyone. However, if you do tolerate lactose, milk provides high-quality protein alongside various nutrients such as calcium, phosphorus, and riboflavin.
Protein: Serves as a source of energy; builds/repairs muscle tissue.
Potassium: Helps maintain healthy blood pressure.
Protein content: 3.2 grams per 100 ml of milk (3.25% fat content).
8. Gelatin
Most people eat just the muscle meat of animals and rarely reach for connective tissue, bones, and organ meats. As a result, we over-consume the amino acids tryptophan and cysteine and don’t get enough proline and glycerine. To get your amino acid ratio back in balance, add gelatin to your diet. It’s high in the amino acids proline and glycerine, both of which are hard to get insufficient amounts if you rely solely on the muscle meat of animals.
Protein content: 85.6 grams per 100 grams of gelatin powder.
9. Almonds
Almonds are nutritious and rich in protein. They contain lots of vitamin E, a potent antioxidant, and a fair amount of magnesium – a mineral that helps keep your blood pressure normal, your bones strong, and your sleep sound. Don’t go overboard with almonds though because they’re high in calories.
Protein content: 21.2 grams per 100 grams of almonds.
10. Oats
When it comes to grains, oats are one of the healthiest options. They’re loaded with vitamins and minerals, and they score high on fiber content. The latter helps keep you satiated longer. One study that looked at 38 common foods ranked oats as the most satiating breakfast and the third most satiating food overall [7]. That’s why can safely label oats as weight-loss food.
Protein content: 16.9 grams per 100 grams of oats.
Greek yogurt is a thicker, creamier version of regular yogurt. It contains more protein than the standard variety – around three times as much. It is lower in lactose and contains probiotics (good bacteria) that promote gut health [8-9].
Protein content: 9 grams per 100 grams of Greek yogurt.
12. Turkey Breast
turkey is relatively similar to chicken breast – both are loaded with high-quality protein and low in fat and carbs. However, turkey breast is lower in the pro-inflammatory omega-6 fatty acids, so it might be a superior choice.
Protein content: 17.1 grams per 100 grams of chicken breast.
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