The 5 Best High-Protein Foods To Lose Belly Fat
When it comes to losing weight, you probably want quick results. We get this – it can be very frustrating to say the least when you can't see a change in ratio when everything seems to be working fine. That's why we consulted the experts on the absolute best high-protein foods to lose belly fat. Get excited because with these simple dietary tweaks on deck, you'll be able to wear your favorite jeans again!
If your goal is to reduce the belly fat hanging in your pants, the National Academy of Sports Medicine (NASM) recommends consuming 1.6 to 2.2 grams of protein per kilogram of body weight (or 0.73 to 1 gram per pound) per day. With this in mind, The Nutrition Twins®, Tammy Lakatos Shame, RD, CDN, CFTand Lyssie Lakatos, RD, CDN, CFT, share their top five high-protein foods to lose belly fat. Eat them daily and watch the scale move in your favor!
Protein per egg: 6 grams
Something as simple as an egg is one of the main dietary sources of high-quality protein, explains The Nutrition Twins. “They're ideal for weight loss because they rank high for satiety, which means they do a good job of keeping you full so you're not constantly turning to more food to stay satisfied,” the twins added.
Plus, research shows that eating eggs for breakfast can significantly reduce your calorie intake for the rest of the day compared to eating a bagel.
“Preventing overeating is critical to reducing body fat, and doing so can reduce belly fat,” adds The Nutrition Twins.
Protein per container of Greek yogurt: 16 grams
“Greek yogurt contains more satisfying protein than regular yogurt. Eating yogurt has been linked to lower body weight, body fat, and a smaller waist and belly,” The Nutrition Twins tells us. “Additionally, yogurt is a good source of gut-friendly probiotics, and having a healthy gut microbiome has been linked to reduced body fat, including belly fat.”
Plus, studies show that probiotics can help reduce inflammation. Inflammation makes it harder for you to burn fat and make it easier to gain weight.
Protein per 1/4 cup pea protein: 23 grams
If you want to add protein and fiber, consider adding some pea protein powder to your next smoothie. This energy combo will help you stay full, conserve energy and ensure your blood sugar levels remain stable.
“This will help prevent energy crashes and blood sugar drops that lead to sugar and salt cravings, and excessive calorie consumption that can lead to a larger belly. Plus, pea protein can aid in weight loss even when calories are not restricted,” The Nutrition Twins explains.
protein per 3 oz.Salmon: 17 grams
Salmon is delicious and helps ward off hunger and overeating cravings.
“Studies show that salmon eaters lose more weight, have lower fasting insulin levels and significantly less inflammation than other fish eaters. Both higher insulin levels and inflammation are associated with weight gain, including in the abdomen,” Nutrition The twins tell us.
protein per 3 oz.Germinated tofu: 11 grams
Sprouted tofu is a solid source of plant protein. It's also a great prep food if you want to incorporate more plant-based meals into your diet.
“Sprouted soybeans have an increased protein concentration, and because they're sprouted, their nutritional and anti-inflammatory compounds are more easily absorbed,” notes Nutritional Twins. “This is important because if you're not properly digesting and absorbing the nutrients in the foods you eat, you're more likely to be deficient in vitamins B6, B1 and vitamin D, which have been linked to weight gain, inflammation and ultimately more belly fat. Given that inflammation is linked to obesity, ensuring adequate absorption of anti-inflammatory nutrients is critical.”
Alexa is Mind + Body Associate Editor for Eat This, Not That!, overseeing the M+B channel and bringing readers engaging fitness, wellness and self-care topics.Read more about Alexa