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26 High-Protein Low-Fat Foods to Help You Lose Extra Pounds

26 High-Protein Low-Fat Foods to Help You Lose Extra Pounds

Most of you may have dreamed of building a perfect body with ‘six-pack abs’ or a ‘thigh gap’. Yes, that’s my dream too.

No matter why you’re trying to get in shape, perhaps you want to become physically stronger, or you want to look better and healthier, there may be times in which it feels like exercising is useless.

An effective plan to lose weight always includes a proper diet. Here’s the simple logic: when your energy intake is greater than your energy output, you gain weight; when your energy output is greater than your energy intake, you lose weight. So without a proper diet, exercise will seem to be useless.

Why High-Protein Low-Fat Foods Are Crucial to Weight Loss

Instead of consuming fat, protein is a better option to reduce the energy intake. Protein plays a major role in building and repairing muscle. It also facilitates the fat-burning metabolism in your body and reduces your appetite so that you eat less. Science reveals another surprising fact about protein: protein itself can make you lose weight even without conscious calories restriction.[1] Wow! That’s good news. This means maybe you can lose weight by adjusting you eating habit!

Here we have an extensive list of high-protein low-fat foods for you to work on your weight-loss plan. There are some foods that you may be overlooking!

Fruit and Vegetables

1. Spinach

    Protein Power: 5 g per 1 cup serving

    Spinach does not only contain protein but also vitamins A and C, antioxidants and heart-health folate (folic acid). It is also a good source of manganese, magnesium, and iron.

    Steam your spinach instead of eating it raw. This helps retain vitamins and makes it easier for your body to absorb the calcium content. You may also add spinach to soups, or simply steam it and top with pepper, garlic, olive oil and a squeeze of lemon.

    2. Sun-dried Tomatoes

    Protein Power: 6 g per 1 cup serving

    Tomatoes are rich in lycopene, which can reduce your risk of bladder, lung, prostate, skin, and stomach cancer, as well as decrease the risk of coronary artery disease. Compared with fresh ones, sun-dried tomatoes contain 20% more lycopene per serving.

    They are available dry or packed in oil. Sun-dried tomatoes packed in oil are softer and easier to blend into receipes. You may use them in salads, sandwiches, sauces, or use them as a pizza topping.

    3. Guava

      Protein Power: 4.2 g per 1 cup serving

      This tropical fruit is an excellent source of vitamin C. It is also extraordinarily rich in lycopene and antioxidants that are beneficial for your skin. Without compromising your intake of proteins, vitamins and fiber, guava helps you lose weight by regulating your metabolism.

      Eat it raw. Guava, especially raw guava, has far less sugar compared to other fruits like apples, oranges, and grapes.

      4. Artichokes

      Protein Power: 4.2 g per 1 medium vegetable

      Artichokes are rich in fiber and protein, which are the two important elements for making your stomach full so that the hormone which increases your appetite is suppressed. If you want to lose weight, artichokes should be definitely on your list.

      Boil and eat the whole artichoke as a self-contained salad. You may also add some goat cheese and sun-dried tomatoes to make it taste better.

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      5. Peas

        Protein Power: 8 g per 1 cup serving

        A cup of green peas contains 8 times the protein of a cup of spinach. Peas are a very good source of vitamins, manganese, and fiber. The high-level of fiber helps you to stay away from cravings for junk food.

        You may add some green peas to an omelet to boost eggs’ satiating power. If you are looking for the frozen green peas, make sure there’s no giant pea ice cube in the bag. A giant pea ice cube means the peas have been thawed previously and then refrozen, which may degrade their quality.

        Red Meat

        6. Grass-fed Beef

          Protein Power: 26 g per 4 oz serving

          Everyone knows that red meat like beef contains a rich amount of protein. But grass-fed beef does more good to you than conventional grain-fed beef. Grass-fed beef is naturally leaner and has fewer calories and fat. The omega-3 fatty acids in it also reduces the risk of heart disease.

          Grass-fed beef is more expensive than the grain-fed one. But its nutritional benefits are way greater.

          7. Ostrich

          Protein Power: 29 g per 4 oz serving

          Another kind of red meat you may want to try is ostrich meat. It has less fat than turkey or chicken but has the rich taste of beef. The choline in ostrich meat is also one of the essential nutrients for fat loss.

          Ostrich meat is easy to prepare and rich in taste. Ideally, a steak or fillet should be served medium rare. It will become dry if it is fully cooked.

          8. Pork

          Protein Power: 24 g per 4 oz serving

          Pork is another typical red meat that is rich in protein. Among all the parts of pork, you should choose to have pork tenderloin, which is believed to be the healthiest choice. It has slightly less fat than a skinless chicken breast. Science also proves that fresh lean pork helps with the reduction of your waist size, BMI, and belly fat! [2]

          Soak your pork in brine to have more tender meat by helping to break down muscle tissue. Cover and chill for 30 minutes to 2 hours then you will have the perfect texture ready!

          Sea Food

          9. Halibut

            Protein Power: 16 g per 3 oz serving

            Fishes are also rich in protein, while halibut has a relatively high-level of protein among them. The nutritional content in halibut can also influence your serotonin level, which is one of the key hormones responsible for appetite signals.

            You may go for Pacific halibut instead of Atlantic halibut. It is generally considered a more sustainable choice.

            10. Wild Salmon

            Protein Power: 17 g per 3 oz serving

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            Despite the fact that salmon contains a relatively high level of calories and fat content, salmon is one of the best food choices for your weight-loss plan. Studies show that salmon eaters have lower fasting insulin levels and a reduction in inflammation.

            Wild salmon is leaner than farmed. So go wild. You may look for salmon with the skin still intact. The skin provides you added flavor during cooking.

            11. Light Canned Tuna

              Protein Power: 16 g per 3 oz serving

              Canned light tuna is one of the best fish for weight loss as it contains protein and docosahexaenoic acid (DHA). As canned light tuna is harvested from the smallest fish, the mercury level is believed to be low. So you can enjoy tuna without any worries!

              Go for water-packed tuna instead of the oil-packed one. This can save yourself some calories sourced from lackluster oils.

              12. Octopus

              Protein Power: 25 g per 3 oz serving

              Another delicious yet healthy option is octopus. Octopus is naturally low in fat, so it’s rather a health food choice. The minerals and vitamins in it are good for your health too.

              But as octopus is high in cholesterol, do not consume too much. Also, frozen octopus in fact has an advantage over fresh as the subzero process works to help tenderize the meat.

              Poultry and Eggs

              13. Turkey

                Protein Power: 16 g per 1/4 pound turkey burger

                Turkey is lean and protein-rich, which makes it a good choice for those people who prefer a healther diet yet have cravings for meat. The DHA omega-3 acids in turkey can boost your brain function, improve your mood and turn off fat genes.

                Try to prepare a delicious meal with turkey at home. Restaurants versions are often packed with fatty add-ins to increase flavor. You can also add some spices and pepper when you grill at home!

                14. Chicken

                Protein Power: 26 g per 3 oz cooked breast

                Like turkey, chicken has a low content of fat yet a high content of protein. A 3 oz cooked breast contains 26 g of protein which is more than half of the day’s recommended allowance.

                You may prepare your sandwiches and salads with some chicken meat to make them rich in taste. You should compare different brands when you buy it, as some have lower amounts of sodium.

                15. Eggs

                  Protein Power: 7 g per 1 egg

                  Everyone who wants to be muscular always goes for eggs. The biological value of an egg is a lot higher than of any other kind of food. The large amount of essential amino acids of an egg makes it extraordinarily easy to be incorporated into proteins in the body.

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                  The whites and the yolks are both beneficial to your health. So opt for the whole eggs. You may also buy the organic eggs when possible as they’re certified by the USDA and are free from antibiotics, vaccines, and hormones.

                  Beans and Legumes

                  16. Beans

                    Protein Power: 7-10 g per 1/2 cup serving

                    Beans are loaded with proteins, antioxidants, vitamins, and minerals that can benefit your brain and muscles. As they digest very slowly, you will feel fuller longer. This helps you lose weight more efficiently.

                    You may want to buy those pre-cooked beans which are easy to use. Adding them to soups and salads or mixing them with brown rice and steamed vegetables are the possible ways for you to serve them nicely.

                    17. Lentils

                    Protein Power: 18 g per 1 cup serving

                    The high fiber content makes lentils extremely satiating. They also help to speed up fat loss and improve your cholesterol. The vital minerals in lentils will benefit you in every way.

                    You may eat them on their own or simmer them into a soup. If you want a nutritious lunch, toss them in with turkey or chicken, which gives a wonderful taste.

                    18. Peanut Butter

                      Protein Power: 7 g per 2 tablespoons serving

                      Muscle-building protein and healthy fats are the nutrients you can find in peanut butter. Study shows that peanuts can prevent cardiovascular and coronary artery disease.

                      Forget the reduced-fat versions as the healthy fat is replaced with sugar. So look for the unsalted, no sugar added varieties.

                      19. Tofu

                      Protein Power: 12 g per 3 oz serving

                      Tofu is made by coagulating soy milk and then pressing the resulting curds into soft white blocks. It is an ideal option for vegetarians to enjoy a high-protein diet.

                      You may prepare it in many different ways. One of the ways is to grill the tofu to create some smoky flavor

                      20. Soba Noodles

                        Protein Power: 12 g per 3 oz serving

                        The buckwheat Japanese-style noodles perhaps can be an alternative for you. Soba noodles contain more protein than most wheat-based noodles and they cook in about half the time as whole-wheat pasta.

                        You may rinse cooked soba after draining it to remove the excess starch to make the noodles taste better. You may also serve them either chilled with a dipping sauce, or in a hot broth as a noodle soup.

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                        Grains

                        21. Sprouted Whole Grain Bread

                          Protein Power: 8-12 g per 2 slices serving

                          Not all breads are perfect for your weight-loss plan as some contain a high level of carbohydrates, in other words, sugar. But this type of bread is loaded with folate-filled lentils and proteins.

                          Make a sandwich with this nutrient-dense bread. Add some avocado slices, onions, spinach, and tomatoes. This is going to be the perfect choice for your high-protein diet.

                          22. Quinoa

                          Protein Power: 8 g per 1 cup serving

                          South American quinoa contains essential amino acids and almost twice as much fiber as most other grains. The high fiber content also makes you feel fuller on a lower number of calories!

                          You may enhance the naturaly nutty flavor of quinoa by toasting it in a dry skillet or saucepan before simmering it in water.

                          Dairy

                          23. Greek Yogurt

                            Protein Power: 20 g per 7 oz serving

                            The Greek-style yogurt contains about twice as much protein as regular versions. The good bacteria in probiotics help you improve your immune system, and their most important function is to help you lose weight by ramping up your metabolism!

                            Read labels carefully to prevent buying those packed with added sugars that exceed their protein levels. Or else, you may be gaining more weight.

                            24. Milk

                            Protein Power: 8 g per 1 cup serving

                            Milk remains one of the most reliable sources of protein. Drinking milk also provides other benefits such as healthy teeth, rehydration and improved vitamin intake.

                            Milk produced from organically raised cows is richer in a range of nutrients, including body-friendly omega-3 fatty acids. So try to look for grass-fed milk instead of the conventional one.

                            Nuts and Seeds

                            25. Chia Seeds

                              Protein Power: 5 g per 1 oz serving

                              Chia seeds deliver a massive amount of nutrients with very few calories. They are loaded with healthy omega-3 fatty acids, protein, fiber, antioxidants, and calcium, which are all beneficial to your health and help you lose weight. They can also lower the risk of heart disease and diabetes.

                              You can eat them raw, soak them in juice, add them to porridges and puddings, or add them to baked goods. Their bland taste allows you to add them to nearly anything.

                              26. Almonds

                              Protein Power: 6 g per 1 oz serving

                              Almonds contain healthy fats, fiber, protein, magnesium and vitamin E. They can help lower blood sugar levels, reduce blood pressure, and lower cholesterol levels. They also promote weight loss by reducing your hunger.

                              Eat some almonds before hitting the gym. The amino acid L-arginine can actually help you burn more fat and carbohydrates during workouts!

                              Reference

                              [1] Authority Nutrition: How Protein Can Help You Lose Weight Naturally
                              [2] Nutritional Physiology Research Centre, University of South Australia: Effects of eating fresh lean pork on cardiometabolic health parameters

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                              Sheba Leung

                              Translator. Sport lover. Traveler.

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                              Last Updated on October 15, 2019

                              How To Be Successful In Life? 13 Tips From The Most Successful People

                              How To Be Successful In Life? 13 Tips From The Most Successful People

                              What is success to you? How to be successful in life?

                              To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

                              All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

                              There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

                              With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

                              What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

                              1. Think Big

                                From Michelangelo Buonarroti, Great Renaissance Artist:

                                “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                                There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                                Imagine then, if he decided not to work as an artist.

                                Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                                Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                                Instead be ambitious.

                                2. Find What You Love to Do and Do It

                                  From Oprah Winfrey, Media Mogul:

                                  “You know you are on the road to success if you would do your job and not be paid for it.”

                                  This is a good quote to remember and think about when you’re at work.

                                  Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                                  If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                                  Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                                  Not sure what your passion is yet? You should learn about this Motivation Engine first.

                                  Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                                  3. Learn How to Balance Life

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                                    From Phil Knight, CEO of Nike Inc.:

                                    “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                                    All too often, people think that to be successful, they need to make the object of their success their life.

                                    If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                                    However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                                    If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                                    In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                                    To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                                    4. Do Not Be Afraid of Failure

                                      From Henry Ford, Founder of Ford Motors:

                                      “Failure is simply the opportunity to begin again, this time more intelligently.”

                                      There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                                      Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                                      His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                                      He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                                      Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                                      Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                                      If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                                      5. Have an Unwavering Resolution to Succeed

                                        From Colonel Sanders, Founder of KFC:

                                        “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                                        This, in many ways relates to the above quote about learning from your failures.

                                        It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                                        If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                                        Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                                        6. Be a Person of Action

                                          From Leonardo da Vinci, Renaissance Genius:

                                          “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                                          Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                                          Think about it, picture someone like William Shakespeare:

                                          When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                                          You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                                          All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                                          Applying this to you?

                                          Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                                          7. Cultivate Positive Relationships

                                            From Theodore Roosevelt, 26th President of America: “

                                            The most important single ingredient in the formula of success is knowing how to get along with people.”

                                            The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                                            People liked them. They wanted them to do well.

                                            This is key to good leadership.

                                            It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                                            But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                                            What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                                            As such, help people and they may help you; and be good to people, and they my be good to you.

                                            8. Don’t Be Afraid of Introducing New Ideas

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                                              From Mark Twain, Famed Author:

                                              “A person with a new idea is a crank until the idea succeeds.”

                                              It is an unfortunate truth that those with the boldest ideas are often disregarded.

                                              Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                                              If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                                              9. Believe in Your Capacity to Succeed

                                                From Walter Disney, Founder of Walt Disney Company:

                                                “If you can dream it, you can do it.”

                                                Success has to be something you can imagine yourself achieving.

                                                It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                                Keep dreaming!

                                                10. Always Maintain a Positive Mental Attitude

                                                  From Thomas Jefferson, 3rd President of America:

                                                  “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                                  Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                                  Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                                  If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                                  However with the wrong mindset of doubt, you’ll be much easier to stop.

                                                  11. Don’t Let Discouragement Stop You from Pressing On

                                                    From Abraham Lincoln, 16th President of America:

                                                    “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                                    It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                                    When surrounded by doubts, giving up can actually seem like a good idea.

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                                                    Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                                    If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                                    This is How Self Doubt Keeps You Stuck and How to Overcome It

                                                    12. Be Willing to Work Hard

                                                      From JC Penny, Founder of JC Penney Inc.:

                                                      “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                                      You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                                      Whichever way you frame it, they say one thing:

                                                      True success comes from work.

                                                      You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                                      Check out this article and you’ll understand Why Hard Work Beats Talent.

                                                      13. Be Brave Enough to Follow Your Intuition

                                                        From Steve Jobs, Co-founder of Apple Inc.:

                                                        “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                                        In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                                        If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                                        It’s like how your body can detect danger even when things seem safe.

                                                        Ultimately then, you need to trust your own instincts.

                                                        Final Thoughts

                                                        What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                                        Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                                        More to Help You Succeed in Life

                                                        Featured photo credit: Ryan Wong via unsplash.com

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