This is because protein works to reduce your level of the hunger hormone ghrelin, and boosts levels of peptide YY. But these diets don’t prove sustainable. Whether you're a steak enthusiast or a tofu devotee, there's a protein strategy that works for you. Simply loading up on steak and protein shakes won’t magically shed pounds. Protein is the most satiating macronutrient, meaning it keeps you full longer than carbohydrates or fats. Chicago Wegovy meal prep ideas? It is advisable to plan your meals a week ahead to structure your intake. While following any diet, one should consider one’s individual bodily needs. Snacking is one of the quickest ways to gain unnecessary weight. Protein also substantially grows muscle and adds strength to it. This paper provides a brief synopsis of the latest research regarding the effects of higher protein diets to improve body weight management and energy intake regulation. Incorporating foods high in protein into your diet is a game-changer when it comes to weight loss. When you’re looking to lose weight, choosing the right protein-rich foods is essential. In the quest to lose weight and achieve a healthier body, finding the right balance between the food you eat and the nutrients your body needs is essential. However, protein helps to regulate hunger hormones, so eating high-protein foods can help keep hunger at bay and make it easier to stick to your diet. Eating more than the recommended amount of any food — even if the food is good for you — won’t help you meet your weight-related goals. Thirdly, protein helps you build and preserve muscle. Hunger and cravings are a big reason why people fail to stick to their weight loss plans. If you are struggling with portion control or late-night hunger, the “Gelatin Trick” might be the missing piece of your weight loss puzzle. By focusing on high-quality Jello weight loss ingredients—like grass-fed gelatin and natural antioxidants—you can turn a simple dessert into a powerful ally in your fitness journey. This reduces the amount of food you feel compelled to eat during the meal by up to 20-30%. Sugar‑free jello mixes or drink mixes keep calories extremely low while still providing sweetness, which helps people feel less deprived when dieting. The Icon serves as a reminder for healthy eating, and is not intended to provide specific messages. As shown in Skov et al.,21 overweight and obese adults completed a six-month dietary intervention consisting of either a higher protein (25% of daily intake as protein) or standard protein (12% of daily intake as protein) diet. For the remainder of the 12 weeks, the volunteers were permitted to eat ad libitum as long as protein intake remained at 30% of daily calories. Additionally, almonds offer a generous amount of healthy fats, primarily unsaturated, while relatively low in saturated fats. Almonds boast a notably high protein content, providing over 20 grams of protein per 100 grams. For everyone else, it can be one of the best ways to introduce more plant-based protein options into your muscle-building diet. In addition, this little legume contains a good amount of dietary fiber to help you feel full and can assist in weight management. If you are a vegetarian or vegan, beans are some of the best sources of protein you can find and should be a staple in your diet. A varied diet helps ensure you're getting all the amino acids your body needs. To avoid this, try to include at least one clear protein source in every meal — whether it's eggs, beans, tofu, dairy, or lean meats. While healthy individuals generally tolerate higher protein well, moderation is still important. Lean meats and seafood are some of the most efficient ways to hit your protein goals, especially for those who eat animal products. If you’re training like an athlete, recovering like an athlete, and performing like an athlete, your protein intake needs to match your output.Proteins are made up of building blocks called amino acids.A total of 1,063 participants were enrolled, and the mean (±standard deviation) diet duration was 12.1±9.3 weeks.Some grain and cereal-based products are also sources of protein, but are generally not as high in protein as meat and meat-alternative products.Additionally, a higher protein intake has been linked to reduced abdominal fat, particularly in people following a calorie-controlled diet.Hemp seeds are another complete plant protein, and they also contain a balance of omega-6 and omega-3 fatty acids along with important minerals.A healthy diet is also a balanced diet. Top it off with some of your favorite foods and you’re in for a great weight loss breakfast. These calories are from fairly healthy sources but it’s still good to keep that in mind. The next option in this high protein foods for weight loss list is beef. The secret to healthy weight gain is to make all your kilojoules as nutrient-rich as possible. The human body can change to a limited extent through weight training and increased food intake. Now that you know which protein-rich foods are best for weight loss, you might be wondering how to incorporate them into your daily diet. Fish is an excellent protein source that’s often rich in healthy omega-3 fatty acids. Some protein sources are not only high in protein but also low in calories and fat, making them perfect for a weight loss-friendly diet. Researchers are looking to see if the keto diet can help treat age-related brain decline and potentially Alzheimer's disease. This is a common side effect in kids who are fed the keto diet to treat epilepsy. There can be issues with bone health when people switch to low-carb keto diets. Such higher protein intake remains well within the acceptable macronutrient distribution range (AMDR) which has been set by the Food and Nutrition Board of the Institute of Medicine, National Academy of Sciences as 10–35% of daily intake as protein. As discussed below, recent studies have examined the effects of protein intake that is higher than the RDA. Keri Glassman, MS, RD, CDN, is a renowned nutritionist, healthy cooking expert and wellness thought-leader. Sunflower seeds’ high fiber and protein content make them an excellent on-the-go snack that will keep you full for a while. There are about 17 grams of protein in a 3-ounce serving of salmon, the USDA says. A 4-ounce serving of skinless, boneless chicken breast contains 26 grams of protein, according to the U.S. Poultry, particularly lean chicken breast, is a great source of protein. Another way to think of it, Zumpano says, is to aim to get between 20 and 40 grams of protein at each meal. How many grams of fat can I eat? Quinoa is a gluten-free pseudograin that stands out for its complete protein (all essential amino acids) and fiber content. Heaping tablespoons will get you to 10 grams of protein and 3 grams of fiber, but even if you don’t reach those amounts, peanut butter has a lot going for it. A traditional cup of cooked oatmeal has 5 grams of fiber, but when you prepare it with milk instead of water, you get an additional 8 grams of protein. And it’s healthier thanks to the fact that it hasn’t been stripped of fiber or essential nutrients. It is a good source of vitamin D (one of only a few excellent sources), vitamin B12, and vitamin B6. Some research suggests that omega-3s are beneficial for preventing the loss of muscle mass, or even boost muscle gain, in older people.18 It can even mitigate the muscle soreness you feel the days after a tough workout.17 One cup of edamame contains 18 grams of protein and eight grams of fiber, making it one of the best high protein foods for weight loss. A balanced, healthy diet should feature a wide variety of protein-rich foods, ranging from animal-based options like eggs, dairy, and lean meats to plant-based proteins like beans, tofu, and lentils. A high-protein diet is a popular eating plan that emphasizes increasing your consumption of protein-rich foods while limiting carbohydrates and fat. Eliminating processed foods is a great way to lose weight and improve your health (especially ones that are high in empty calories, sugar, and unhealthy fats), but what you replace them with is just as important. Whole grains are the best option because they're higher in fiber and other important nutrients. Keep whole fruit in a bowl within easy sight or in the fridge and eat it anytime you like. Try mango or peach slices on whole-wheat toast with a little peanut butter. Pumpkin Seeds You can use a daily protein calculator like this one to make sure you’re getting enough.In reality, that is actually the most common result in training studies where you have the participants strength train, but don’t change anything about their diets.One gram of protein per pound of body weight is enough to maximize muscle repair, fat loss, and strength gains, but not so much that you’re overloading your system with protein you don’t need.And, if that's not enough, edamame are also a great source of gut-healthy fiber.This product is not intended to diagnose, treat, cure or prevent any disease.Protein plays a crucial role in weight loss due to its impact on metabolism, satiety, muscle preservation, and fat burning. It helps to reduce the risk of heart disease, therefore, making it a safe option to add to the diet for people who are heart patients.They also, help lower blood pressure and ease menstrual pain. It also contains astaxanthin, which further, reduces inflammation and oxidative damage.Shrimps are moreover, easy to cook and are low in carbs and fat. Chicken breast is, however, good for weight gain also, but depends on how you consume it. Also, it helps reduce your appetite and helps slow the rise of blood sugar after a meal.It has soluble fiber which further, helps lower blood cholesterol levels by its action in the gut. Tofu, or bean curd, is a popular ingredient in vegetarian and vegan cuisine and a staple food in many parts of the world. And they are incredibly versatile and can be added to various dishes, making them easy to include in your diet. Fortunately, just like with beans, you have nothing to worry about unless you only eat lentils. Like beans, lentils do not provide complete protein by themselves. A great way to include sun-dried tomatoes in your diet is to make a delicious pasta sauce out of them. It also contains 7 grams of fiber which is a nutrient that many Americans are deficient in. Sun-dried tomatoes are not typically a food that people would think of as high protein, but they definitely are! If you don’t like eating salads, you can add spinach to your smoothies. By preserving lean muscle, you can maintain a higher resting metabolic rate, which means your body burns more calories even at rest. The protein recommendations in the guidelines provide enough protein to build and repair muscles, even for body builders and athletes. Some fad diets promote very high protein intakes of between 200 and 400 g per day. It’s the stimulation of muscle tissue through exercise, not extra dietary protein, which leads to muscle growth. This busy dad lost 52 kg at 40 – these health and fitness habits made it happen Wild salmon is arguably one of the most nutrient-dense foods out there. This helps to strengthen bones and keep them healthy. Chicken is a popular meat for many athletes due to its muscle-building capacity. Many people make the mistake of only eating the egg whites and avoiding the yolk, however, the yolk is where most of the nutrients are. Whole Eggs (6g protein per egg) A great way to eat teff is to make teff porridge, topping it with some fruit, nuts, and seeds. It is also very high in iron, making it a great option for people with anemia. The phosphorous in chicken also contributes to bone health, and dental care as well. Furthermore, tofu contains all nine essential amino acids making it a complete protein that can easily be integrated into any vegan or vegetarian diet plan designed for weight loss. It contains omega-3 fatty acids and plenty of vitamins like B12 and selenium, making it a great addition to any weight loss diet plan. If you are trying to lose weight and keep it off, incorporating high-protein foods into your diet is essential. They are one of the few plant-based protein sources that provide everything you need to gain muscle mass and strength. One cup (172 grams) of cooked soybeans gives you a massive 31 grams of muscle-building protein. It is a staple in a vegan diet and for anyone who enjoys meals without animal foods without compromising their gains. It has a Protein Digestibility Corrected Amino Acid Score (PDCAAS) of 1.00, close to some proteins from animal sources like meat and dairy.24 They contain all the essential amino acids you need to build muscle but too little of one or more of them. "Protein also helps stabilize your blood sugar levels, keeps those cravings down, and supports muscle building and repair," Glassman adds. Protein is also important for weight management, especially in mid-life. Fiber keeps us feeling full, supports gut health and prevents blood sugar spikes. Letting yourself go hungry can add more stress to the body and lead to cravings, Glassman explains. Sleep disturbances also impact hunger cues, which can lead you to eat more than usual. Potential mechanisms include the improvements in appetite control and satiety frequently observed with increased protein consumption. Or, for even more protein, top yours with a sprinkling of nuts and seeds. It’s also an excellent source of vitamins B12 and B6, as well as vitamin D. In particular, I love sautéing crumbled tofu with colorful veggies such as bell peppers, onions and spinach for a high-protein, egg-free breakfast. The quality of the protein in spirulina is considered comparable to eggs. This grain is easy to digest, boosts your energy levels, contributes to strong bones, and helps to manage diabetes. It has been around since the 19th century, when researchers bred both wheat and rye together, to produce triticale. According to the Harvard School of Public Health, the protein that is found in dairy products (such as Gruyere cheese) is complete. When buying yogurt, it’s important to make sure that it is unsweetened. Depending on your fitness goals, physical activity levels, and current body type, adjust your daily intake of protein and calories accordingly. If you strength train but maintain your caloric intake, you will gradually gain muscle and lose body fat. Animal protein sources are typically the ones containing the highest amounts of essential amino acids. Because your lean mass is what primarily determines your protein requirement, your optimal daily protein intake relative to your whole-body weight decreases if you are overweight or obese. Perfect for busy mornings or post-workout recovery, whey protein powder is the most convenient way to bump up your intake.Bison contains similar amounts of protein as beef, with 100 grams of cooked meat providing around 25 grams.For women aged 19-70, 0.75 grams per kilogram of body weight is the daily recommendation, while for men it’s 0.84 grams per kilogram of body weight.Sardines are also rich in phosphorus, selenium, and vitamin D and contain a fair amount of vitamins B2 and B3, along with copper, iron, choline, and calcium.You can quickly heat these little guys in the microwave or boil them in salted water for a few minutes.Other nuts, including hazelnuts and cashews, are equally nutritious and flavorful and provide a substantial protein boost.The new MyPlate Icon was introduced along with updating of USDA food patterns for the 2010 Dietary Guidelines for Americans with a different shape to help grab consumers’ attention with a new visual cue.In addition to almonds, you can enjoy a diverse array of nuts and seeds as protein-rich snacks. Lejeune et al.10 also observed less weight regain in participants consuming 30 g/day of protein for 6 months (0.8 vs. 3.0 kg; P11 and Layman et al.12 compared HPD and high-carbohydrate diet for nine and 12 months, respectively, and they confirmed a correlation between protein intake and weight loss and between protein intake and fat-mass reduction, respectively. HPD, high-protein diet; NS, not significant; BMI, body mass index; FFM, fat-free mass; REE, resting energy expenditure; SBP, systolic blood pressure; DBP, diastolic blood pressure; TC, total cholesterol; HDL-C, high-density lipoprotein cholesterol; LDL-C, low-density lipoprotein cholesterol; HbA1c, glycosylated hemoglobin; FFA, free fatty acids. To overcome this, lowering energy intake while maintaining fullness and FFM is crucial, and a high-protein, energy-restricted diet is one important strategy.3,4 In this review article, we examine the clinical evidence for the weight-loss effects and side effects of high-protein diet (HPD) and introduce various mechanisms through which HPD increases satiety and induces weight loss while preserving FFM. As a general rule of thumb, aiming for 1.2 to 1.6 grams of protein per kilogram of body weight in your daily intake can help you lose weight. Here, we break down ten of the best high-protein foods to support weight loss without making you feel like you’re on a sad diet. Meat and fish contain creatine, but the amounts vary widely – and most diets fall short of optimal daily intakes A high-protein diet will make you feel more full, boost your metabolism and influence weight-regulating hormones. When you can’t get enough protein through whole foods, protein powder is a solid option. A staple in plant-based diets, tofu is a great meat alternative with a solid protein profile. It’s also low in calories, making it ideal for anyone looking to lose fat while maintaining muscle. Tofu is the chameleon of the kitchen, transforming to match whatever dish it’s in. Marinate and pan-sear or bake it as a tasty plant-based protein for sandwiches, stir-fries or “tempeh bacon” BLTs. The fermentation process involved in making tempeh also produces probiotics and bioactive compounds that support gut health. Don’t have a fully fleshed out nutrition and fitness program that can help you achieve the weight loss or weight gain you’re after? Stop guessing, start tracking, and spread your intake throughout the day to maximize muscle growth, strength, and performance. It’s essential for fat loss, recovery, and performance. Eating twice the protein doesn’t mean twice the muscle. Ground chicken Discover the best high-protein foods for weight loss. Regardless, many swear by protein and its use in weight loss, especially when it is combined with another weight loss strategy - low fat dieting. Protein rich foods are often included in weight loss regimens. Staying on the plant-based side of the best protein foods for muscle growth, we find quinoa, another of the few foods that provide complete protein. Soybeans contain all the necessary building blocks (amino acids) for muscle tissue synthesis in the right amounts and is one of the best plant-based sources of protein. So far, we have yet to stray from the animal kingdom in this list of the best protein foods for muscle growth. For the already lean person with a lot of muscle and low body fat percentage, a much higher daily protein intake is recommended to minimize muscle loss while losing the last few pounds of fat on your diet. An alternative way to calculate your protein need is to consider roughly what your ideal body weight is (at a healthy body fat percentage) and multiply that by 1.6 g/kg. During weight loss, a protein intake of 1.2 g/kg is likely enough to maximize both your fat loss and muscle retention. It can help reduce inflammation in your body and support recovery and muscle growth. Best of all, the protein is of great quality and highly digestible. The answer is a resounding “yes.” Because of it, more than one bodybuilder has made themselves bored of tuna by basing their diet on it. Tuna is rich in several essential vitamins, including vitamins A, D, and several of the B vitamins. We also found that higher protein meals reduced unhealthy evening snacking on high fat and/or high sugar foods compared to standard protein meals.16,17 Although the data are limited, there is some indication that increased dietary protein positively impacts reward-driven eating behavior. Many high-protein foods are also high in calories, so eating them in moderation, along with a balanced, healthy diet, is recommended. A high-protein diet for weight loss can include a variety of protein-rich foods that are also rich in several other nutrients, thus providing an overall boost to health. Including high-protein foods for weight loss in your daily diet helps control cravings and curbs overeating. By focusing on protein-rich foods, you can not only curb your appetite and reduce calorie intake but also enhance fat-burning and support a healthy metabolism. “Protein should be a critical part of any diet,” says Aimée José, RN, CDCES, a registered nurse in the San Diego area.Think of them as the building blocks for exciting, nutrient-rich meals that will keep you feeling strong all day long.And for our patients in Chicago, knowing what protein-rich meals to enjoy can make all the difference in your success.If you don’t mind the extra calories, fattier cuts of meat provide the same high-caliber protein and can be helpful during a bulk when training and eating for quality weight gain.Ghrelin is an orexigenic hormone that induces food intake by increasing hunger, and its plasma concentration is decreased by protein intake.34 Bowen et al.35,36 found that liquid preloads containing protein rather than glucose significantly suppressed ghrelin release.On top of that not every animal has the same fat and nutrient content.In addition to supporting appetite control, protein helps preserve lean muscle mass while losing weight.It’s important to buy light canned tuna in water (not oil), because this will of course contain less fat and be healthier. Lentils are also high in complex carbohydrates, providing steady energy for workouts and replenishing glycogen stores in your muscles after intense training sessions. For example, the traditional combination of lentils and whole grains or white or brown rice provides a complete profile of essential amino acids. If you eat any animal protein, you don’t have to worry about it at all. The protein in beans is not complete, meaning it contains too little of at least one essential amino acid. For vegan bodybuilders or anyone else looking for plant-based protein snacks, edamame beans offer an excellent solution. When done in a smart, healthful way, many of the same basic principles apply to both gaining and losing weight. Read more about unintentional weight loss. Our classic formula, boosts metabolism, aids in weight loss and supports overall wellness. Energize your mornings with our Almased Iced Coffee Latte – a revitalizing blend of protein, vitamins, and essential minerals. These foods may increase your cholesterol and your risk of heart disease. Asparagus is a cruciferous vegetable that effectively helps with weight loss, prevents UTIs, enhances reproductive health, and elevates mood. Legumes substantially help promote digestive health and support weight loss. The staple of the Mediterranean diet is packed with protein, fiber, B vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. It is loaded with several nutrients that offer a multitude of health benefits, such as promoting bone health, regulating blood sugar levels, and assisting in weight loss. It is loaded with protein, iodine, and a bundle of other essential nutrients that give an overall boost to our health. In fact, a 2015 review in The American Journal of Clinical Nutrition suggests higher protein diets may help people manage their weight. From muscle repair and immune support to hormone regulation and digestion, protein is vital to your body’s functioning. Quinoa is a complete plant-based protein, meaning it contains all nine essential amino acids. Low Calorie, High Protein Foods to Add to Your Diet In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. Be sure to eat plenty of fiber-rich fruits, vegetables, and whole grains alongside your protein choices. Here’s a sample menu, designed in collaboration with Tzeel, showing what a week of eating might look like on a 2,000-calorie high-protein diet. Here are the foods every high-protein diet beginner needs to add to their grocery list, according to Tzeel. While HPD also does not affect renal function in healthy people, it can adversely affect renal function in people with kidney disease. On the contrary, high protein intake can help prevent bone loss in older adults who are prone to nutritional deficiency. They noted that GFR decreased by 1.69 mL/min per 1.73 m2 in participants with mild renal insufficiency (GFR 55–80 mL/min/ 1.73 m2) when protein intake was increased by 10 g. Knight et al.18 also reported no association of high protein intake with change in GFR in their prospective Nurses’ Health Study, which involved 1,624 females. Chicago Wegovy patients love simple options like grilled chicken salads, lean turkey chili, and protein shakes made with almond milk and berries. We’ve launched prescriptions for Wegovy pills in addition to our ongoing Wegovy and Zepbound injection programs. She covers a range of medical news, consumer health, and wellness topics. “When you’re busy or you’re working, this is a great thing that you can prep and bring on the go,” she says. Here’s a sample menu, designed in collaboration with Tzeel, showing what a week of eating might look like on a 2,000-calorie high-protein diet.A scoop of whey protein powder?Toss them on a salad to boost protein content of a meal or try them steamed with a dusting of sea salt as a healthy, protein-rich snack.In addition to protein and healthy fats, salmon is packed with essential micronutrients.It might surprise you to hear that broccoli is actually a great source of protein compared to other vegetables.Not only does it keep you full and fuel your muscles, it also helps prevent the energy dips that have you lingering around the fridge for snacks.This is perfect for a weight loss diet or when you have prolonged periods of time between meals.It pairs well with almost any protein, making it a great addition to a weight loss-friendly meal. Best High-Protein Foods to Eat While Taking Wegovy Pills Spacing out your protein from plant or animal-based sources over several meals maximizes muscle retention and keeps hunger low.1 oz of almonds contains 6 grams of protein and 164 calories.The concept of energy density really can help with weight loss.Therefore, if you are on your weight loss journey, then the expert dietitians from Fitelo can guide you well on this, and you can lose weight with your favorite foods as well.However, we have mentioned to you the best high-protein foods to lose weight including vegetarian options and non-vegetarian options as well.This superfood is not actually a grain; quinoa is a seed and packs eight grams of protein for every cooked cup.They are known to boost brain health due to the high level of nutrients that they contain.On average, 1/2 cup of beans contains 7-10 grams of protein, depending on what type you choose.Tofu contains no cholesterol, and it lowers the bad cholesterol in your body.In contrast, unsaturated fats have more unsaturated carbon bonds. Chia seeds are especially notable for their fiber count, 15 grams per one-quarter cup, and they also deliver plant protein and omega-3 fatty acids. It’s an excellent source of plant protein (providing all essential amino acids) and fiber. Physiological eating is a term used to describe eating in response to acute and/or chronic fluctuations in energy states such as fasting, meal omission, and weight loss. No adverse consequences (including cancer, kidney disease, kidney stones, and osteoporosis) of high protein intakes have been identified.1 To lose weight, you will have to consume fewer calories than you expend. To enhance this effect, you should make sure to meet your daily protein needs, which you can calculate with the protein intake calculator at the beginning of this article. While some argue that it is impossible to build muscle and lose fat at the same time, this is far from the truth. Let’s address some of the most common questions regarding protein intake. Further, in a 24-month study, which is the longest protein-related study to date, Friedman, et al.4 documented no harmful effects on indices of kidney function, including glomerular filtration rate, with the consumption of higher versus standard protein intakes. In these studies, overweight and obese individuals consumed either higher or standard protein meals. Physiological signals play a critical role in regulating energy intake during acute and/or chronic energy imbalance states. 24, 19 These data provide clear evidence supporting the role of increased dietary protein for improved appetite control and satiety. Most, but not all, acute fixed-meal studies have illustrated significant postprandial reductions in perceived hunger and increased perceived fullness following the consumption of higher versus standard protein single meals.6, 13 These responses have also been accompanied by hormonal responses including reductions in ghrelin and increases in plasma PYY and GLP-1.13, 22 Other studies have also shown that increased dietary protein, provided at breakfast, lunch, and dinner, leads to immediate and sustained increases in perceived fullness and increased concentrations of plasma PYY, which occur throughout the day and into the evening hours.14, 18 It helps to reduce the risk of heart disease, therefore, making it a safe option to add to the diet for people who are heart patients.They also, help lower blood pressure and ease menstrual pain.If you don’t want to cheat the serving size, you can try Fairlife milk, an ultrafiltered milk that has 13 grams of protein and 80 calories per cup.On top of the protein in lentils, they are a good source of micronutrients like folate, manganese, iron and phosphorus.It can even mitigate the muscle soreness you feel the days after a tough workout.17The next option in this high protein foods for weight loss list is beef.Flaxseeds are probably some of the most popular high-protein seeds, Susie says, with 2 grams per tablespoon.In summary, these data illustrate that a diet rich in protein appears to be an optimal strategy to prevent and/or treat obesity.It’s not quite as potent as whey protein, but more so than the other milk protein, casein.In addition to being a good source of protein, Greek yoghurt contains plenty of calcium, which plays a crucial role in bone health, as well as probiotics that promote gut health. If you’re pushing your body to the limit, your protein needs go up. This is the gold standard for protein intake. If you’re not training hard, you don’t need a ton of protein, but you still need enough to prevent loss of muscle. But without enough protein, that rebuilding process slows down, and over time, you lose muscle instead of maintaining it. A 2019 meta-analysis found that about 25 grams of soy protein per day can reduce LDL cholesterol by about 3–4%. Chickpeas, also known as garbanzo beans, provide a balance of protein, fiber and slow-digesting carbohydrates. Lentils are packed with plant protein, cholesterol-lowering soluble fiber and polyphenols. Many of these plant-based proteins offer additional health benefits due to antioxidants and other bioactive compounds. While many people assume you have to choose between protein or fiber, you can have both. Every time you eat a protein-rich meal, you turn on MPS, the process that builds and repairs muscle. If fat loss is your goal, increasing your daily intakes of protein can literally help you burn more calories without doing extra cardio. By pairing the right plant-based foods together, you can fill in the gaps and create a complete amino acid profile, one that actually supports muscle repair and growth. A cup of chickpeas has about 14 grams of protein and more than 12 grams of fiber, the USDA says. In fact, they're one of the foods that's highest in both protein and fiber, TODAY.com reported previously. Just a cup of cooked lentils provides nearly 18 grams of protein and more than 15 grams of fiber, according to the USDA. There are also certain instances where your protein requirements might increase. Research for recent years shows that you need twice that amount, or even more, to optimize your muscle gains. You can also consume it as a standalone, convenient snack for your protein pleasure. Most cheeses are good sources of phosphorous and vitamins A, B12, and K. In reality, whether protein powder makes you gain weight depends entirely on your overall calorie intake. Getting your protein through a mix of whole foods and supplements is a common approach. In addition to supporting appetite control, protein helps preserve lean muscle mass while losing weight. You or your healthcare team may choose a low-carb diet to help you lose weight. The myth that protein “damages” your kidneys comes from misinterpreted studies done on people with kidney issues, not healthy individuals. Most plant proteins are incomplete, meaning they lack one or more essential amino acids unless you combine them properly (like rice + beans or pea + rice protein). Whether you’re trying to lose fat, build muscle, or just maintain strength, protein should always be a priority.