Proteins – formerly known as the building blocks of life – are not just for muscles. They also help in weight loss. By satiating us, regulating blood sugar, stimulating calorie burn, and preventing unhealthy snacking.
According to numerous studies – such as those from the American Journal of Clinical Nutrition – a protein-rich diet can increase satiety by up to 25% more than a diet with the same amount of calories but lower in proteins. Additionally, the body requires up to 30% more energy to metabolize proteins compared to fats or carbohydrates. This means that the more proteins you consume, the more calories your body burns just to process them. It's like a furnace simultaneously heating the house and melting snow in the yard.
But let's not dwell only on theory, let's take a look at the ten best sources of proteins that can help you shed those extra pounds – without giving up the pleasure of eating.
- Almonds – natural hunger suppressants
Almonds are not only delicious, they are a true marvel of nature. Just 30 grams of almonds (about a handful) contain approximately 6 grams of protein, plenty of fibers, and healthy fats. Additionally, they are a rich source of vitamin E and magnesium, which support the nervous system and prevent fatigue.
Interestingly, almonds have been a part of the Mediterranean diet for centuries. Farmers in southern Italy used to eat them in the morning, believing that "almonds close the stomach." Today we would say they increase satiety. And science confirms this – a study published in the European Journal of Nutrition showed that consuming almonds between meals reduces the overall daily caloric intake by up to 15%.
- Pumpkin seeds – small but mighty
Pumpkin seeds, also known as pepitas, contain over 30 grams of protein per 100 grams, making them protein powerhouses in the plant kingdom. Additionally, they are rich in zinc, essential for a healthy immune system, and in tryptophan, an amino acid that promotes better sleep.
In traditional medicine, pumpkin seeds have been used for centuries as a natural remedy against intestinal parasites. Add them to oatmeal, blend them into a smoothie, or simply eat a spoonful on an empty stomach – you will feel satiated for a long time.
- Eggs – old farm wisdom on your plate
If you were to ask our grandmothers what to have for breakfast to keep you going until lunch, they would without hesitation say: Have an egg or two. And they would be right. Eggs are a perfect source of proteins, containing all nine essential amino acids that the body needs. One medium-sized egg contains about 6 grams of protein.
A study from the University of Missouri showed that people who have eggs for breakfast consume up to 400 fewer calories in the next 24 hours compared to those who have carb-based breakfasts. If possible, opt for locally sourced eggs – the nutritional difference is significant as hens roaming on grass produce eggs with higher omega-3 fatty acids content.
- Yogurt – sour milk with healthy effects
When we say yogurt, many think of the sweet fruity store-bought variety. But we refer to the real, natural yogurt without added sugars, preferably homemade. This kind of yogurt contains around 10 grams of protein per cup, and if you go for Greek yogurt, you can almost double that number.
Fun fact: In Bulgaria, where the traditional culture of fermented milk is well-developed, they have one of the highest life expectancies in Europe. Yogurt also contains probiotics – beneficial bacteria that support a healthy gut, which impacts your body weight.
- Grass-fed meat – protein source with added benefits
Meat from animals grazing on grass (i.e., grass-fed) has significantly more proteins and iron than meat from intensive farming. For example, 100 grams of grass-fed beef contains around 26 grams of protein and over 2.5 mg of iron, which is almost a third of an adult's daily requirement.
Iron is crucial, as iron deficiency is often associated with fatigue, reducing your motivation for physical activity. By consuming such meat, you not only gain energy but also support better metabolism.
- Fatty fish – omega-3 for satiety and health
Sardines, salmon, mackerel, and herring – all these fish are rich in omega-3 fatty acids. Additionally, they contain a high amount of proteins: sardines have up to 25 grams of proteins per 100 grams, while salmon has about 22 grams.
A study published in the Appetite Journal showed that individuals who consume fatty fish at least twice a week experienced 20% less hunger between meals and less tendency to snack on unhealthy foods.
- Lentils – protein treasure for every budget
Lentils, commonly found in homemade soups and stews, are a true superfood. In 100 grams of dry lentils, there are about 25 grams of proteins and plenty of fibers – 8 grams, which is almost a third of the daily requirement.
Fibers act as a natural gut scrubber, while ensuring a steady release of sugar into the bloodstream. This avoids sudden energy drops that might lead you to reach for chocolates.
- Hummus – oriental miracle for modern diet
Hummus, made from chickpeas, tahini (sesame paste), olive oil, and lemon, is a protein-rich spread that goes well with vegetables or whole-grain bread. In 100 grams of hummus, there are around 8 grams of proteins, along with healthy fats and fibers.
In the Arab world, hummus was used as a "strengthener before fasting," as it keeps you satisfied for a long time. Indeed, several studies have shown that consuming chickpeas reduces body mass index and increases satiety.
- Quinoa – gold from the Andes
Quinoa (pronounced keen-wah) is an ancient Incan seed, considered one of the most nutritious foods in the world. In 100 grams, it contains 14 grams of proteins, which is remarkably high for a plant-based food. Additionally, it is gluten-free, making it suitable for people with wheat sensitivities.
Interestingly, the Incas referred to quinoa as the "mother of all grains," although technically, it is not a grain but a seed. Its fiber structure regulates blood sugar and keeps you full for longer.
- Brown rice protein powder – simple yet effective
If you are in a hurry, brown rice protein powder can come to the rescue. In one scoop (about 30 grams), it contains 24 grams of proteins – more than an average egg.
Brown rice itself contains all essential amino acids, and the powder is further enriched with B-group vitamins. Mix it with water, milk, or plant-based drinks to get an excellent meal replacement that won't bloat you like many dairy products.
And to conclude...
Remember, weight loss is not a competition but a journey. Proteins are your allies, accompanying you in the morning, at noon, and in the evening – sometimes on a colorful plate, other times as a simple drink. Always with the goal: to keep you full, satisfied, and lighter – without suffering.
By choosing these natural sources recommended by both folk wisdom and modern science, you will be doing your body a great favor. Not just for your figure, but for your health. And that is something that cannot be measured in kilograms but in years of life.
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