10 lean protein foods for weight loss

Lean protein is different from regular protein. Read on to find out how they can aid in weight loss and 10 lean protein foods to add to your diet!

When it comes to losing weight and maintaining a healthy lifestyle, eating a well-balanced diet is crucial. Proteins play a vital role in weight loss because they help you feel fuller for longer, increase your metabolism, and preserve muscle mass during the fat burning process. However, not all protein sources provide equal benefits. Have you ever heard of lean protein? Well, according to experts, to successfully achieve weight loss and avoid consuming unnecessary fats, it is important to incorporate lean protein foods into your daily meals.

What is lean protein?

Lean protein refers to sources of protein that contain low levels of fat, especially saturated fat, and calories. It differs from regular protein in that it promotes weight loss and muscle preservation without taking in excess fat.

Can lean protein help with weight loss?

Yes, lean protein can help with weight loss. Promotes satiety, helps control appetite and reduces total calorie intake. Additionally, it supports muscle growth and boosts your body’s overall energy. Incorporating lean proteins, such as chicken, fish, tofu or legumes, into a balanced diet can contribute to effective weight management.

Health Shots reached out to Anjana P Nair, Consultant Nutritionist, Maternity Hospitals, HRBR Layout, Bengaluru, to find the best sources of lean protein that are beneficial for weight loss. “Because lean protein is lower in fat and calories, it may be more beneficial in your weight loss journey,” says Nair.

Food sources of lean protein

Here are 10 lean protein foods that can help you lose weight!

1. Turkey breast

Turkey breast, like chicken breast, is a lean protein source that can help people lose weight. It is a great choice for those trying to lose weight because it is high in protein and low in calories.

2. Eggs

Eggs are an inexpensive and nutritious source of protein. It is rich in vitamins, minerals and vital amino acids. By lowering your daily calories, eating eggs for breakfast can help you lose weight.

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Eggs are a great source of lean protein. Image courtesy: Shutterstock

3. The fish

Fish is a good source of high-quality protein and omega-3 fatty acids. You can get a variety of fish such as salmon, tuna, and mackerel. Omega-3 fatty acids have been linked to improved fat burning and reduced inflammation.

4. Chicken breast

Being high in protein and low in fat, chicken breast is a favorite among weight watchers and fitness fanatics. It also contains a lot of essential amino acids that help in muscle repair and growth.

5. Cottage cheese

Cottage cheese is a dairy product that is low in calories and rich in protein and calcium. The slow-digesting properties of protein can help keep you feeling satisfied for longer periods, making snacking less likely between meals.

Cheese can help lose weight, but eat it in moderation. Image courtesy: Shutterstock

6. Legumes

Legumes are a plant-based protein source with a number of health benefits. It contains a lot of fiber that facilitates digestion and increases the feeling of satiety. Including lentils in your meals can improve weight loss by reducing calorie intake.

7. Lean beef

Sirloin and tenderloin are examples of lean cuts of beef that can be used in a weight management regimen. They are a good source of iron, vitamin B12 and protein. Since beef may contain more calories than other protein sources, moderation is crucial.

8. Quinoa

Quinoa is a grain-like seed that is gluten-free and rich in protein. It also contains all nine essential amino acids and is a rich source of fiber. The protein and fiber content of quinoa can help control hunger and aid in weight loss.

9. Greek yogurt

Greek yogurt is a powerhouse of nutrients, including calcium, probiotics, and protein. It has a thicker consistency and is filtered to remove the whey, resulting in less sugar and carbs. This makes it an ideal snack or breakfast option for those looking to shed pounds while improving digestive health.

Curd has many health benefits too! Image courtesy: Shutterstock

10. Shrimp

Shrimp is a low-calorie, high-protein seafood that can be incorporated into a diet to help you lose weight. Additionally, it is a good source of iodine and selenium, both of which are essential for thyroid function.


While lean protein is essential for weight loss, you cannot neglect the importance of a well-balanced diet. Just like protein, you also need other nutrients in your diet for healthy weight loss!

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