The best sources of protein for those who want to lose weight

The best sources of protein for those who want to lose weight

Protein is vital for any living organism. But what food should we eat in order to get the most of protein naturally?

Oily fish

Salmon, sardines, trout, tuna and other oily fish have high content of unsaturated fat, which has a positive effect on nervous system and mental activity. If your body lacks these substances, your memory may deteriorate and you may even develop depression. Fish also has high content of iodine and phosphorus. Omega-3 fatty acids ensure your blood sugar levels are stable and make it easier to lose weight.

Pumpkin seeds

Add pumpkin seeds to your cereal or yogurt in the morning and you will not have any need of snacking before your next meal. Pumpkin seeds are rich in a lot of vital substances. It is recommended to eat 2-3 tablespoons of pumpkin seeds daily. You can also to mash them to flavor your soups, fresh vegetables, salads, homemade bread and so on. Roast pumpkin seeds in a dry pan and you will have a delicious snack.


This is a great source of protein and good fat. Eat them alone or season your salad with roasted almonds. It is also important to emphasize that almonds suppress cravings for sweets. Almonds are very filling, so they reduce hunger. These nuts are also beneficial for patients with lung diseases and those suffering from constipation.


Eggs are an excellent choice for breakfast or lunch. They help to control blood sugar levels. Eggs contain protein (with all essential amino acids), fats, carbohydrates, minerals (magnesium, calcium, iron, phosphorus, rich in iodine), vitamins E, B1, B2, B6 and particularly high content of vitamins A, D and B 12. The biggest drawback of eggs is high level of cholesterol in the yolk. One egg contains almost entire daily intake of cholesterol. On the other hand, egg white contains lysine, which reduces concentration of cholesterol in the blood.


Natural yogurt is great to eat with fresh berries, cereals or as an ingredient of shakes and smoothies. Choose sugar-free one as it has much more benefits. Although milk and dairy products are controversial, dietitians agree that yogurt is one of the best dairy products.


Lentils are rich in fiber and protein. Use them to prepare soups and stews. One cup of lentils has about 35% of daily intake of iron. Iron deficiency can cause problems with metabolism.


Chickpeas are rich in minerals, vitamins B, C, A, E, C, essential amino acids, fiber, and they are relatively low in calories (100 g – 320 kcal). They help normalize cholesterol levels in the blood, improve liver function, protect against additional weight and act as a natural antidepressant. It is also important to mention that the chickpeas improve the digestive system, normalize blood sugar levels, improve your skin and vision.


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