Lean Proteins – Boost Metabolism & Keep You Full
Including lean proteins in your diet is one of the best ways to support weight loss, build muscle, and stay full longer. Protein helps regulate appetite, increases calorie burning, and maintains lean muscle mass while losing fat.
Why Lean Protein Helps with Weight Loss
✔ Increases Metabolism – Your body burns more calories digesting protein compared to fats or carbs (thermic effect of food).
✔ Keeps You Full Longer – Protein reduces hunger hormones and increases satiety hormones, preventing overeating.
✔ Preserves Muscle While Losing Fat – Helps maintain lean muscle mass, which keeps metabolism high.
✔ Reduces Cravings & Late-Night Snacking – Eating enough protein can naturally lower cravings for junk food.
Best Sources of Lean Protein
1. Skinless Poultry 🦃🍗
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Chicken breast – High in protein, low in fat
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Turkey breast – Leaner than chicken, great for sandwiches & salads
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Ground turkey – A healthy alternative to beef
✅ How to Eat: Grill, bake, or stir-fry with veggies for a low-calorie meal.
2. Eggs & Egg Whites 🥚
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Whole eggs contain healthy fats & essential nutrients
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Egg whites are pure protein, low in calories
✅ How to Eat: Scrambled, boiled, or as an omelet with veggies.
3. Fatty Fish & Lean Fish 🐟
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Salmon, mackerel, tuna (rich in omega-3s & protein)
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Cod, tilapia, haddock (lean, high-protein options)
✅ How to Eat: Baked, grilled, or steamed with herbs & lemon.
4. Greek Yogurt & Cottage Cheese 🥣
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Greek yogurt – Double the protein of regular yogurt, great for digestion
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Cottage cheese – High in casein protein, keeps you full longer
✅ How to Eat: Add berries, nuts, or honey for a healthy snack.
5. Beans, Lentils & Plant-Based Protein 🌱
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Lentils – High in protein & fiber, perfect for soups
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Chickpeas & black beans – Great in salads & stews
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Tofu & Tempeh – Vegan-friendly protein sources
✅ How to Eat: Add to stir-fries, salads, or grain bowls.
6. Lean Beef & Bison 🥩
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Sirloin steak, lean ground beef, or bison – High in iron & protein, but lower in fat than fattier cuts
✅ How to Eat: Grill or stir-fry with veggies for a balanced meal.
How Much Protein Do You Need?
🔹 Weight loss & muscle maintenance – 0.7–1g per pound of body weight
🔹 Active individuals & athletes – 1–1.2g per pound
Example: If you weigh 150 lbs, aim for 105–150g of protein daily.
Quick High-Protein Meal Ideas
🍳 Breakfast: Scrambled eggs with spinach & feta
🥗 Lunch: Grilled chicken salad with avocado
🍛 Dinner: Baked salmon with roasted veggies
🥤 Snack: Greek yogurt with chia seeds & berries