When shedding weight, you're looking for foods that offer maximum nutrition without the hefty calorie price tag.
This is where protein comes in. We know that protein is an important part of the weight loss equation but you might not be sure what protein sources are the best for calorie intake.
Protein is important to keep your body working efficiently, helps to repair cells and assists with muscle building, while also helping to keep you feeling satiated. But, what are the high-protein, low-calorie foods that can help you hit your calorie goals without feeling deprived?
Let's explore 11 delicious and nutritious high-protein foods to keep your body fuelled and your weight loss goals on track.
The benefits of eating a high-protein diet
There are 3 main macronutrients in food: fats, carbohydrates, and proteins. While each impacts the body in different ways, it's protein that is the most filling, as it actively reduces the level of ghrelin (the hunger hormone) and boosts levels of peptide YY, which helps increase feelings of fullness.
A study from 2005 found that when the participants, who were considered overweight, increased their protein intake from 15% to 30% of calories, consumed 441 fewer calories per day, without intentionally changing their diet [1].
Here are some other benefits of opting for a high-protein diet.
Protein helps build lean muscle
Protein is a much-needed ingredient for muscle growth and repair.
When you drastically cut calories, your body can feel the strain and may start using muscle as fuel instead of burning fat, which can slow your progress.
Eating a diet of high-protein foods can help protect your muscle mass and keep you on track with your weight loss goals. Add regular exercise and strength training to the mix to increase fat burning.
It boosts metabolism and burns fat
Eating high-protein foods helps to give your metabolism a boost. A slow metabolism generally means you're burning fewer calories which can lead to weight gain. So, anything you can do to support your metabolism is helpful.
Protein also has a low glycemic index, meaning it won’t cause sudden spikes in your blood sugar. This helps keep insulin levels in check after meals, making it easier to manage weight and avoid energy crashes.
On the other hand, simple carbs and processed foods often trigger a surge in insulin, leading to more fat storage over time. Choosing protein-rich foods not only supports your metabolism but also keeps you on track toward better health and weight management.
It has the highest thermic effect
Protein stands out from fats and carbs because your body has to work harder to break it down and digest it. This is called the thermic effect of food, and protein claims the top spot among the 3 macronutrients in this regard.
Since digesting protein demands more energy, your body burns extra calories in the process. This can help you manage your weight or even see you lose weight. Including more protein in your meals not only keeps you full but also gives your metabolism an extra boost, making it a win-win for your health goals.
Can you lose weight on a high-protein diet?
Studies have found that eating a diet high in protein-rich foods that includes more than the standard protein intake helps to encourage weight loss and support overall body composition [2].
High-protein foods help you feel satiated and fuller for longer, which can assist you in meeting your calorie deficit requirements for weight loss.
A Rutgers University study from 2022 found that increasing your protein intake from 18% to 20% of your overall calorie intake can lead to better food choices when on a weight loss journey [3]. The researchers also found that consuming more protein also helps to avoid losing muscle mass.
How much protein should you consume?
Macronutrients — proteins, fats, and carbohydrates — are the building blocks of our diet, each playing a key role in providing the energy our bodies need. Together, they make up our total calorie intake.
There is a so-called Acceptable Macronutrient Distribution Range (AMDR) that is thought to reduce the risk of chronic disease [4].
In the Australian Dietary Guidelines, the breakdown of macronutrients is:
- Dietary protein intake of 15-25%
- Fat intake (including healthy fats) of 20-35%
- Carbohydrates of 45-65%
It's important to note that the way your body stores protein compared to the way it stores fat and carbs is different, which is why you need to regularly consume protein with your meals.
Not getting adequate protein for a single day won't cause a loss of lean muscle mass, but if your goal is muscle growth or weight loss, then it's very important to get enough protein.
The way to calculate the minimum amount of protein you need per day is around 0.8 grams per kilogram of body weight [2].
In saying that, protein needs differ depending on your age, gender and stage of life, so have a look at the Eat for Health guidelines to see exactly what you need [5].
If you're on a weight loss journey, consuming a low-calorie diet with increased levels of protein can be helpful. Some research has shown that eating more protein at breakfast or lunch could be beneficial to maintain muscle mass as you age [6].
It also tends to be easier to reach your protein targets if you start the day with a high-protein breakfast, rather than attempting to cram all your protein in at night.
Finally, when choosing lean protein-rich foods, it's essential to look beyond just the protein content and consider the overall nutritional profile. For example, a protein bar or shake might seem like a healthy option, but if it's packed with sugar or loaded with calories, it might do more harm than good. Being mindful of these details can help you make smarter choices that truly support your health and fitness goals.
Not all protein is created equal
Protein sources fall into 3 main categories: animal-based, vegetarian, and vegan. The quality of these proteins depends on their amino acid profile.
Complete proteins, often found in animal sources, contain all the essential amino acids your body needs, making them the top choice for meeting your nutritional requirements.
On the other hand, incomplete proteins, typically found in some vegetarian and vegan sources, are missing one or more essential amino acids, which lowers their protein quality. Understanding this difference can help you make informed decisions about incorporating high-quality protein into your diet.
Complete sources include:
- Meat
- Eggs
- Certain dairy products
- Soy products
- Quinoa
- Amaranth
Incomplete protein sources include:
- Nuts and seeds
- Legumes, lentils and beans
- Wholegrains
Incorporating complete and incomplete protein sources together through nutritious foods can help you create a protein-rich meal that helps you hit your daily goals.
13 high-protein, low-calorie foods for your weight loss journey
Here are some of the best high-protein, low-calorie foods to eat while trying to lose weight.
1. Chicken and turkey
Poultry like chicken and turkey are both high-protein staples. A 3-ounce serving of boneless chicken breast contains 26 grams of protein, with just 1 gram of saturated fat (a full chicken breast comes in at around 56 grams of protein!).
On the other hand, 2 thick slices of turkey provide around 24 grams of protein and just 2 grams of fat [7].
2. Cottage cheese
Cottage cheese has long been lauded for its protein, with 11 grams of the good stuff per 100 grams of cottage cheese. This dairy product can be added to a variety of dishes, like scrambled eggs, salads and pasta, or you might like to eat it on its own for a protein boost.
Low-fat cottage cheese is also a great low-calorie option that is still high in protein — half a cup contains 14 grams of protein.
3. Eggs
If you're looking for a high-protein, low-calorie food, you can't go past eggs. One large egg contains around 6 grams of protein.
Plus, you can up the protein content with minimal calories by adding additional egg whites — pop a few eggs and additional egg whites into an omelette and you've got yourself a high-protein brekkie.
4. Greek yoghurt
Another high-protein stapes is Greek yoghurt. Low-fat Greek yoghurt, in particular, has around 9 grams of protein in a 100-gram serving. There are also specially made high-protein Greek yoghurt that can provide up to 15 grams of protein per serve.
5. Lentils and beans
Legumes and pulses are cheap, high in protein and low in calories, making them a great accompaniment to a weight loss eating plan.
Try adding plant protein in the form of lentils, black beans, mung beans, chickpeas, kidney beans, split peas or soybeans to your diet.
6. Prawns
Another great high-protein but low-calorie diet food is prawns. These beauties contain a similar amount of protein to chicken breast but around half the calories compared to the humble chook.
Prawns are also low in fat and rich in omega-3 fatty acids, B6, B12 and selenium.
7. Protein powder
Not all protein powders or meal replacement shakes, are created equal, which is why it's important to look for a protein powder that has a decent amount of the macronutrient.
Pilot's Weight Reset Shakes contain nearly 30 grams of whey protein and are packed with high-quality ingredients, including 20 vitamins and minerals, and the nutritional benefits of a balanced meal.
Whey protein is a popular choice, but for plant-based options, there's hemp, rice and pea protein. You can drink your protein powder mixed with water or milk.
8. Tempeh
Tempeh is made from soybeans and is another great plant-based protein, especially for vegans and vegetarians.
Add it to wraps, salads or sandwiches, tempeh has around 34 grams of protein per cup.
9. Tofu
Tofu is another plant-based protein staple, with half a cup of firm tofu containing around 22 grams of protein. Tofu is also a rich source of iron, calcium and selenium and is incredibly low in calories.
Firm tofu is a perfect addition to curries, sandwiches and stir-fries, while silken tofu can be added to dips and sauces to help boost the protein content.
10. Tuna
Tuna has a reputation for its protein and for good reason: a 113-gram serving of tuna contains 23 grams of protein and just half a gram of fat. Plus, it's filled with B-complex vitamins, vitamins A and D and iron.
What can't tuna do? Add a can of tuna to your lunch, inhale one for a high-protein snack or try a tuna steak for a filling and satisfying dinner.
11. Chia seeds
Chia seeds are another excellent plant-based protein, with 5 grams of protein per ounce and 138 calories. Chia seeds are also rich in fibre, omega-3s, calcium and minerals like manganese, copper, selenium and iron.
How much fat should you eat?
We have highlighted some foods for their low-fat content, which begs the question: how many grams of fat should you eat while working towards your weight loss goal?
Well, there isn't one right answer for this as it all depends on your body composition goals.
However, according to the American Academy of Nutrition and Dietetics, unsaturated fats (the healthier kind) should make up 20-35% of your total daily calories, and saturated fats less than 10% [8].
The American Heart Association goes further and suggests limiting saturated fat to less than 6% of your daily calories [9].
Working towards weight loss
If you're working towards weight loss but finding it difficult, we can help.
Pilot's Weight Reset Program combines science-backed solutions with support from our medical team and health coaches, while also connecting you with a supportive community of like-minded men to help keep you motivated and accountable to your weight loss goals.
Over 14% body weight is lost on average by people using one option Pilot can recommend. Learn to control hunger and cravings, target appetite and eat less and retain your metabolism. With medical professionals at your fingertips, the program can help to rewire your relationship with food so you can achieve sustainable weight loss.
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