22 Healthy Protein Rich Foods for Faster Weight Loss

Going on a healthy protein rich diet is a proven ploy to lose weight. However, individuals should consider their calorie intake before selecting protein-rich food for weight loss. This is why consulting a relevant doctor before finalising the diet is suggested, especially for people suffering from liver or kidney diseases.

Regardless, this guide covers some of the best protein rich foods for weight loss for your convenience. Take a look.

Table of Contents

22 Healthy Protein-Rich Foods for Weight Loss

Tips for Weight Loss When on a Protein Diet

Side Effects and Impact of Protein-Rich Food for Weight Loss

Proteins to Avoid During Weight Loss

Frequently Asked Questions

22 Healthy Protein-Rich Foods for Weight Loss

You must include protein-rich foods in your diet to achieve your weight loss goals. These foods help in various ways, such as promoting fullness, preventing muscle wasting, and increasing metabolism. Some of the protein-rich veg and non-veg foods for weight loss are:

1. Salmon

While regular salmon contains 20.4g of protein per 100g, Atlantic salmon offers nearly 23.8g per 100g fillet. Being a fatty fish, salmon contains high amounts of omega-3 fatty acids. Further, salmon also contains vitamins A & D and minerals like calcium, among others in abundance.

Nutritional Value 85 grams, cooked)

• Calories: 175
• Protein: 19g
• Fat: 10g
• Omega-3 Fatty Acids: 1.5g

How Salmon Helps Lose Weight?

• Proteins help build muscle tissues after exercises, while omega-3 fatty acids may decrease inflammation and raise metabolic rates. 
• Protein and healthy fats increase your sense of satiation; hence, it helps regulate food intake.

1. Crab

Crab is also an excellent protein-rich food source for weight loss. Both white and brown meat are rich in omega-3 oils, offering around 19g of protein per 100g, and are also low in fat. Further, it also contains nearly 18.92g of omega-3 fatty acid per every 100g of meat.

Nutritional Value (85 grams, cooked)

• Calories: 98
• Protein: 20g
• Fat: 1g
• Omega-3 Fatty Acids: 0.3g

How Crab Helps Lose Weight?

• Crab contains few calories, which enable you to feel full without adding too much weight to your body through support for muscle growth. 
• Its fat content is low, which makes it a good choice for dieting individuals.

1. Prawn

Prawns are a great source of protein, are rich in omega-3 fatty acids and vitamin B12, and are healthy for the heart and nervous system.

Found extensively in several Indian states, prawns contain around 17.6g of protein per 100g serving.

Nutritional Value (85 grams, cooked)

• Calories: 84
• Protein: 18g
• Fat: 1g

How Prawn Helps Lose Weight?

• Prawns have many proteins but fewer calories because they are very filling without having excess numbers of them. 
• Additionally, they offer selenium and vitamin B12, among other nutrients.

1. Cottage Cheese

Cottage cheese or paneer is a protein-rich vegetable for weight loss. It has high casein content and contains calcium that triggers an accelerated fat-burning. 100g of cottage cheese approximately includes 23g of protein.

A healthy diet includes the right proportion of carbohydrates, proteins, fats, vitamins, minerals, and roughage. Any one component missing from your diet can lead to malnutrition. More often than not, people suffer from vitamin deficiency.

Further, complications occur because several vitamins are essential to your body, and people often miss taking one or the other in their daily diet. One such vitamin is vitamin D, which regulates calcium and phosphate amounts in the body.

In this article, you will find everything you need about vitamin D foods.

A healthy diet includes the intake of the right proportion of carbohydrates, proteins, fats, vitamins, minerals, and roughage. Any one component missing from your diet can lead to malnutrition. More often than not, people suffer from vitamin deficiency.

Further, complications occur because there are a number of vitamins essential to your body, and people often miss taking one or the other in their daily diet. One such vitamin is vitamin D, which regulates calcium and phosphate amounts in the body.