11 Essential Foods To Lose Weight Fast

by Kathy Smith


Proteins play a key role in your ability to lose weight, plus it helps keep you satisfied, build muscle mass, and boost metabolism. And, they’re the most important nutritional element for molding your body into the shape you desire. Proteins are broken down by the body into amino acids, the “building blocks of life.” They repair and rebuild muscle tissues, grow hair and nails, create enzymes and hormones, and maintain the health of internal organs and blood.

That being said, here are your best bets when it comes to high protein foods that will assist in weight loss:


    Eggs are the perfect protein! One large egg adds 6 grams of healthy protein to your diet. And remember, they’re a great on-the-go food. You can hard boil a few eggs at the beginning of the week, and easily grab them in the morning. Eggs are not only high in protein, but they also include small proteins of many essential vitamins and minerals.

    Lean meats

    You can get 16-20g of protein in different selections of lean meat, like ground turkey, beef and chicken. Try to choose the cuts of beef that are lower in fat, and limit your serving size to 4-6 oz per meal depending on your weight and activity levels.



    Tuna, salmon, halibut, tilapia and anchovies all contain between 26-29 g of protein per 4 oz serving. Salmon and other types of cold-water fish are not only packed with protein, but contain heart-healthy omega-3 fatty acids.


    One glass of milk gives you 8 grams of protein. If you’re lactose intolerant, try unsweetened soy milk which has apx 8 grams of protein per serving. A good way to incorporate milk into your diet is by adding it as a base to your protein shakes.


    When it comes to yogurt, you can get the most protein if you opt for greek style yogurt. This thick and creamy bowl will provide 16 g of protein in a single serving size. Top with walnuts or berries to add in even more nutrients.


    1 oz of cheese will give you the same amount of protein as 1 oz of chicken. But keep in mind that the calories in cheese can add up quickly…since it includes 100 calories per ounce.

    Beans and legumes

    1/2 C cooked kidney beans will give you the same amount of protein as 1 oz of lean chicken or cheese. And the good news is the beans can be added to soups and stews.

    Low-fat cottage cheese

    One of the winners when it comes to protein content is cottage cheese! Only ½ C will give you 14 g of protein.


    ½ C will give you 9 g of protein. There are several types to choose from, and they are sold in many colors. This healthy legume has helped aid in the reduction of cholesterol as well as lowering risk of heart attack and stroke.

    Pack your plate with these veggies!


    1 oz of nuts contains 7 g protein. Sprinkle almonds or walnuts on your salads, or take a handful in a baggie for an afternoon snack.


    If you opt for protein veggies such as spinach, chickpeas or broccoli, you’ll enjoy 6 g of protein per 1/2 cup serving. If you want more protein, eating larger portions will do the trick. Since plant proteins are incomplete proteins, meaning they don’t contain all of the essential amino acids, combine them with a whole grain to make sure you’re getting a complete protein.

    As you can see, there’s a lot of ways to meet your protein requirements throughout the day. Try eating a variety of foods to receive not only protein, but a variety of vitamins and minerals that are packed into these nutrient dense foods.

    I’m heading to Tampa, Florida this weekend for a summit and workshop. Thank you for all of your support, and thank you for taking the time to read this blog. And, thank you for commenting! By the way…what’s your favorite protein? And, what kind of recipes are you looking for (breakfast, lunch, dinner)?


    By Collage Video | | Healthy, Kathy Smith, Weekly Blog, wellness | 1 comment
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    • Joyce Fitzgerald - February 24, 2015

      I love hard-boiled eggs for breakfast. I always need a healthy dose of protein for breakfast to get me through my morning at work.

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