{"id":60,"date":"2023-08-01T20:29:21","date_gmt":"2023-08-01T20:29:21","guid":{"rendered":"https:\/\/jzser.site\/index.php\/2023\/08\/01\/which-protein-source-is-best-for-weight-loss\/"},"modified":"2023-08-01T20:29:21","modified_gmt":"2023-08-01T20:29:21","slug":"which-protein-source-is-best-for-weight-loss","status":"publish","type":"post","link":"https:\/\/jzser.site\/index.php\/2023\/08\/01\/which-protein-source-is-best-for-weight-loss\/","title":{"rendered":"Which Protein Source Is Best for Weight Loss?"},"content":{"rendered":"
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From keto to Mediterranean, weight loss diets are so prolific that it can be tempting to jump from one to the next when you don\u2019t see results quickly. This pattern, known as yo-yo dieting, is unhealthy \u2014 to say the least. It encourages extreme weight loss (more than half a pound to two pounds per week<\/a>) and even greater weight gain when the diet ends, as the body struggles to recover from the stress. That\u2019s why, for clients who want to lose weight, most nutritionists and dietitians recommend focusing on the basics instead \u2014 calories in, calories expended. But this brings us to a big question: If cutting calories is the focus, does the source of your calories (ie. the kinds of foods you eat) really matter? <\/p>\n

According to\u00a0Michelle Rauch<\/a>, MS, RDN, and nutrition consultant for the\u00a0Actors Fund Home<\/a>\u00a0in New Jersey, it does \u2014 especially when it comes to protein. \u201cIn your quest for weight loss, I recommend limiting protein sources that are processed, high in saturated fats, and\/or sodium laden,\u201d she says. \u201cDeli meats, such as ham and cured meats, hot dogs, pork sausage, cheese, and bacon will likely not help you reach your weight loss goals if eaten regularly.\u201d <\/p>\n

In other words, food is more than just its calories; its quality plays a big role in whether you gain muscle and lose fat, or vice versa. That\u2019s why the type of protein you eat matters a lot. Learn more about each source of protein and how they compare below.<\/p>\n

Note: While the traditional serving size for protein is 3 ounces, or the size of a deck of playing cards, we realistically eat more than that to feel satiated. As a result, the serving sizes below are all 6 ounces<\/em> \u2014 grilled, broiled, or poached (no added oils or seasonings).<\/em><\/p>\n

Chicken<\/h2>\n

Breast (6 oz):<\/strong> 281 calories<\/a>, 52 grams protein, 6.1 grams fat, 0 grams carbs<\/p>\n

Thigh, skinless, boneless (6 oz):<\/strong> 305 calories<\/a>, 42 grams protein, 14 grams fat<\/p>\n

\u201cWhen choosing the best proteins to include in your diet, look for those that are on the leaner side,\u201d Rauch advises. \u201cLight meat poultry is lower in fat and contains fewer calories than its dark meat counterpart.\u201d <\/p>\n

In this respect \u2014 and many others \u2014 chicken breast is the clear winner. It contains the highest amount of protein per serving compared to every other protein source listed here. There are a few downsides: It\u2019s difficult to cook without drying out, and it can become boring if you don\u2019t find new ways of seasoning it. (To solve those problems, check out these tricks for keeping it moist, and these flavorful chicken breast dinner recipes.) Chicken also isn\u2019t as low fat as certain types of fish, and fish fat is healthier, according to Rauch. Still, chicken breast\u2019s nutritional profile makes it clear why this meat is included in just about any weight loss diet.<\/p>\n

Beef<\/h2>\n

Steak, ribeye, grilled (6 oz):<\/strong> 460 calories<\/a>, 42 grams protein, 32 grams fat, 0 grams carbs<\/p>\n

Hamburger, ground beef, 20 percent fat (6 oz):<\/strong> 460 calories<\/a>, 42 grams protein, 32 grams fat<\/p>\n

Rauch recommends limiting your red meat intake if you are trying to lose weight. Compared to the fat content of chicken, beef fat is noticeably high. However, you don\u2019t have to give up red meat completely.<\/p>\n

\u201cBeef can be included in moderation if you select lean cuts,\u201d says Rauch. \u201cBeef is high in saturated fat, which is why it should be limited to no more than one or two servings (3 \u00bd to 4 ounce servings) weekly. Cuts such as sirloin, top round, and eye of round roast \u2014 where there is little or no marbling \u2014 are the best choices. When choosing ground beef, look for ground sirloin (90 to 95 percent lean meat).\u201d <\/p>\n

Fish<\/h2>\n

Salmon (6 oz)<\/strong>: 216 calories<\/a>, 35 grams protein, 7.5 grams fat, 0 grams carbs<\/p>\n

Cod (6 oz):<\/strong> 136 calories<\/a>, 30 grams protein, 1.5 grams fat, 0 grams carbs<\/p>\n

Flounder (6 oz):<\/strong> 121 calories<\/a>, 26 grams protein, 3 grams fat, 0 grams carbs<\/p>\n

Tilapia (6 oz):<\/strong> 163 calories<\/a>, 34 grams protein, 3 grams fat, 0 grams carbs<\/p>\n

Tuna, canned (6 oz):<\/strong> 197 calories<\/a>, 43 grams protein, 1.4 grams fat, 0 grams carbs<\/p>\n

As Rauch notes, fish is another excellent protein source for a weight loss diet. \u201cFish is a high-quality protein that is low in saturated fats,\u201d she says. \u201cThe fat found in fish comes in the form of omega-3 fatty acids. So, the combination of \u2018good\u2019 fats and protein makes it an excellent choice if you are trying to eat healthier and lose weight. Some of the best choices? Lean white fish, such as cod and flounder. Salmon and tuna are also excellent sources of protein.\u201d <\/p>\n

Tofu<\/h2>\n

Firm tofu (6 oz):<\/strong> 180 calories<\/a>, 18 grams protein, 9 grams fat, 6 grams carbs <\/p>\n

Silken tofu (6 oz):<\/strong> 80 calories<\/a>, 8 gram protein, 4 grams fat, 4 grams carbs<\/p>\n

If you\u2019re looking for variety or you are vegetarian, tofu \u2014 made from soybeans \u2014 is an important source of protein to have in your diet. \u201cIt is a complete protein, which means that it contains all nine essential amino acids,\u201d says Rauch. \u201cTofu comes in a variety of textures from silken to firm, and it takes on the flavor of what you marinate it in or cook with it. This makes it another versatile ingredient to add to a meal.\u201d Keep in mind that silken tofu has noticeably less protein per serving than firm. <\/p>\n

Seitan <\/h2>\n

Strips (6 oz):<\/strong> 240 calories<\/a>, 42 grams protein, 4 grams fat, 10 grams carbs<\/p>\n

Seitan (pronounced \u201csay-tan\u201d) might be unfamiliar to you, but it is highly nutritious \u2014 and it contains the same amount of protein in 6 ounces as beef or chicken thighs. \u201cSeitan is made from wheat gluten and mimics the texture of meat with an umami taste,\u201d says Rauch. \u201cBy itself, the flavor is mild, so you\u2019ll want to add marinades or sauces.\u201d This meat alternative is also a complete protein source, though it doesn\u2019t have much lysine<\/a> (an essential amino acid). A simple fix: Eat it with lysine-rich foods, like beans, peas, or lentils<\/a>.<\/p>\n

Tempeh<\/h2>\n

Strips (6 oz):<\/strong> 326 calories<\/a>, 34.5 grams protein, 18 grams fat, 13 grams carbs<\/p>\n

Made from cooked and soaked soybeans<\/a> (and sometimes brown rice, as well) that have been formed into a block, tempeh (pronounced \u201ctem-pay\u201d) is another excellent meat alternative. It\u2019s also a complete protein, and has little to no saturated fat. \u201cSimilar to tofu as it takes on the flavor of whatever you cook with it, tempeh has a nuttier flavor than tofu, and it\u2019s textured,\u201d explains Rauch. Season it as you would any other protein source, though it\u2019s particularly delicious in a stir fry.<\/p>\n

How Much Protein You Should Eat in a Day<\/h2>\n

Unfortunately, there\u2019s no one-size-fits-all recommendation for how much protein you should eat daily on a weight loss diet. \u201cThe Recommended Daily Amount (RDA) for protein is determined by multiple factors, including but not limited to: weight, activity level, age, and muscle mass,\u201d explains Rauch. \u201cThe RDAs have been set by the Food and Nutrition Board since 1941. The estimated requirements set for protein is 0.8g per kilograms body weight, daily.\u201d For an estimate of how much protein you should eat based on your activity level, try this\u00a0protein calculator<\/a>.<\/p>\n

Final Verdict<\/h2>\n

While there isn\u2019t one protein source that is best for weight loss, a few stand out as front runners: chicken breast, fish, and seitan. Chicken breast has the most protein per serving, while fish is lower in calories and contains omega-3 fatty acids. Seitan is an excellent meat alternative because of its high protein content, though its important to eat it with foods high in lysine. No matter what type of protein you eat weekly, watch your seasonings \u2014 fatty and salty marinades can set you back in your quest to lead a healthier lifestyle. <\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"

From keto to Mediterranean, weight loss diets are so prolific that it can be tempting to jump from one to the next when you don\u2019t see results quickly. This pattern,…<\/p>\n","protected":false},"author":2,"featured_media":61,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-60","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto"],"_links":{"self":[{"href":"https:\/\/jzser.site\/index.php\/wp-json\/wp\/v2\/posts\/60","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/jzser.site\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jzser.site\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jzser.site\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/jzser.site\/index.php\/wp-json\/wp\/v2\/comments?post=60"}],"version-history":[{"count":0,"href":"https:\/\/jzser.site\/index.php\/wp-json\/wp\/v2\/posts\/60\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/jzser.site\/index.php\/wp-json\/wp\/v2\/media\/61"}],"wp:attachment":[{"href":"https:\/\/jzser.site\/index.php\/wp-json\/wp\/v2\/media?parent=60"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jzser.site\/index.php\/wp-json\/wp\/v2\/categories?post=60"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jzser.site\/index.php\/wp-json\/wp\/v2\/tags?post=60"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}