Getting adequate protein in your diet can offer better losing-weight benefits. However, not every protein good for your health. Which one should you choose for your healthy meal plans? We recommend you 15 lean proteins you should eat – the best weight-loss method!
About lean proteins
Proteins are made up of amino acids, linked together to form long chains. They involve in almost all processes in our body.
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Protein in general and lean protein in particular is an important nutrient
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- It supports the body’s functions such as tissue repair, cell maintenance, hormone function, enzyme responses and muscle building.
- Protein also helps regulate blood sugar levels and keeps you feeling full, which is why it’s important for weight management.
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Which one is considered “lean proteins”?
There are a few different definitions:
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- The USDA defines a lean protein source as having less than 10 grams of total fat (4.5 grams or less from saturated fat) and less than 95 milligrams of cholesterol in a 3.5-ounce serving.
- Another way to define lean protein is a protein source with 2 to 3 grams of fat per ounce.
- Lean protein also tends to have fewer calories per serving, as it has a lower fat content.
For those who have the desire to lose weight, limiting the number of calories per day is an optimal solution. Therefore, you should incorporate lean protein into your healthy diet plan. A diet with lean protein will help you control calorie intake and then reach your weight-loss goals without going hungry.
Read about the source of low-calorie foods: 42+ Zero-Calorie Foods Must Try For Weight Loss
Health benefits of eating lean proteins
Whether lean or non-lean proteins, they have their unique health benefits. However, as a good source of protein but few calories, lean protein is the best choice for people who follow a low-calorie diet.
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Losing weight
Firstly, lean proteins help you to lose weight. They have fewer calories than other types of proteins, fats, and carbs. So you can enjoy them while still sticking to your calorie budget and meeting your weight loss goals.
Lean proteins can also help you maintain lean muscle mass which helps you lose weight by burning more calories even when you are at rest.
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Recover and develop
Lean protein supports your body’s ability to recover and develop. It makes up our bones, muscles, cartilage, skin and blood. Moreover, it helps build and repair muscles faster than other macronutrients.
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Reducing Cravings and Snacking
Instead of consuming calories of carbs and fats, try lean protein. Protein breaks down more slowly in your system, therefore keeping you full. If you start your day with a healthy dose of lean protein, you may be able to avoid unnecessary snacking.
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Increase Metabolism
So you already know that lean protein can help you lose weight through higher lean muscle mass and fewer calories per serving. But did you know that lean protein can also help increase your metabolism?
Metabolism is the process of creating energy from the foods you eat. When you have a high metabolism your body is working efficiently to use calories for energy. If you have a slower metabolism, your body takes more time to take the same amount of food and use it as energy.
Consuming lean proteins gives your body the vitamins and minerals needed to keep your metabolism running efficiently. This may help you lose weight or maintain a healthy weight. It may also be linked to better sleep habits.
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Other advantages of lean protein include
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- Lower risk for cardiovascular diseases
- Support immune system
- Lower blood pressure
And many other good points in prolonging your life.
15 lean proteins you should eat
You can find lean protein in a wide variety of foods. Below is a detailed breakdown of the best lean protein sources to add to your healthy meal plans. Each food has its own unique nutritional content, but overall, they only contain less than 200 calories and under 25g of protein per serving. Some foods here do not even contain saturated fats!
| Lean proteins | (≈) 3.5 ounce-serving contains | Examples | ||||
| Calories | Protein | Fat | Saturated fat | |||
| 1 | Skinless, White-Meat Poultry | 109 | 22 | 1.6 | 0.4 |
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| 2 | Lean Pork | 110 | 21 | 2 | 1 |
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| 3 | Lean Beef | 150 | 22 | 6.5 | 2.5 |
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| 4 | Lamb | 115 | 20 | 4 | 1 | |
| 5 | White-Fleshed Fish | 85~130 | 20~25 | 3 | less than 1 |
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| 6 | Frozen Shrimp | 99 | 21 | 1 | less than 1 | |
| 7 | Oyster | 80 | 9 | 2 | 0.5 | |
| 8 | Egg Whites | 17 | 3.6 | 0 | 0 | |
| 9 | Plain Yogurt | ~70 | 10 | 2 | 1.25 |
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| 10 | Low-fat Milk | 43.75 | 3.5 | ~1 | ~0.05 | |
| 11 | Low-Fat Cottage Cheese | 97 | 13 | 2.5 | ~0.05 | |
| 12 | Powdered Peanut Butter | 190 | 8 | 16 | ~0.4 | |
| 13 | Lite Tofu | 90 | 9 | 4 | 0 |
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| 14 | Beans, Peas and Lentils | 115~130 | 5~9 | 0.3~1 | 0 |
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| 15 | Liver | 134 | 19 | 5.4 | 1.8 |
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In conclusion, all of the 15 lean proteins mentioned here can be found in common foods. WellTraining wants you to believe, it won’t be difficult if we want to build a healthy eating habit. Give lean protein a try and see how it builds your healthy well-being.
Read more:
Healthy Meal Plan For Weight Loss
