The #1 Protein to Eat for Weight Loss, According to a Dietitian  

Lean Protein

Chicken, turkey, and grass-fed lean beef keep you full, reduce cravings, and stabilise blood sugar. Plant-based proteins like legumes, beans, and lentils are high in fibre and satiating.


Eggs contain phosphorus, calcium, potassium, and most vitamins except Vitamin C. Eggs provide complete protein and can be customised.


All vegetables help lose weight. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage are high in fibre and vitamins and aid digestion.


Avocados are underrated. Fibre and healthy fat make the fruit a great hunger-reducer. Avocado is fat-rich and calorically dense, so portion control is important.


There is a lot of fibre and antioxidants in apples. The fruit can also help with inflammation and has vitamin C and phytochemicals in it.


Berries are an excellent source of fibre, antioxidants, and vitamin C, all of which are essential for your body to have in order to perform at its best.

Nuts and Seeds

Seeds and nuts have different health benefits. All nuts are high in fibre, protein, and healthy fat, reducing hunger. Seeds provide minerals and healthy fat. Watch your portions too. A quarter cup of nuts and seeds is one serving.


Rima Kleiner, registered dietitian nutritionist and founder of Greensboro wellness coaching company Smart Mouth Nutrition, says salmon is high in protein and omega-3s. Omega-3 fatty acids may help overweight and obese people feel fuller[2]. Fish may keep you fuller longer than eggs and beef.

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