Weight loss: Protein-Rich Food To Help You Lose Weight

Unhealthy cravings can lead to weight gain. A high-protein diet may help you feel more full and aid your weight loss goals.

Tenzin Chodon
Written by: Tenzin ChodonUpdated at: Apr 20, 2023 09:30 IST
Weight loss: Protein-Rich Food To Help You Lose Weight

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Losing weight is more complex than it sounds. It demands several sacrifices and pushes you to make healthier lifestyle choices. For instance, diet plays a crucial role in managing your weight. Your selection of food, what you eat and avoid, helps drive your body towards positive results. Therefore, dieting or resorting to fad diets is not the solution when it comes to weight loss. Instead, it all comes down to eating a balanced, nutrient-rich diet. A high-protein diet especially has a filling aspect, which curbs cravings and aids weight loss. In addition, research suggests it can increase satiety and maintenance of fat-free mass. We contacted Anupama Menon, Certified Nutritionist and Lifestyle Coach, Bangalore and Mumbai, for an in-depth understanding. 

Also Read: Incorporate These 5 Pulses For Faster Weight Loss

Can A High-Protein Diet Help You Lose Weight?

"Protein is a filling nutrient that can make an individual control their overall food portion. When consumed in a higher proportion than carbohydrates, it helps prevent

high blood glucose surge," says Anupama Menon. According to the nutritionist, this will help meet the calorie requirement, improve satiety, and prevent fat formation due to lower blood glucose levels. 

Side Effects Of Eating Too Much Protein

A high-protein diet is only beneficial if consumed up to the recommended levels. 

"Eating an extremely high protein diet has been proven to damage the structure of kidneys since kidneys are the organs that filter protein for excretion," explains Anupama Menon. 

In addition, she highlighted that the most promising sources of protein (especially non-vegetarian foods) are also high in saturated fats, which are unhealthy for the heart and associated with atherosclerosis and high blood lipid levels.

List Of High Protein Foods For Weight Loss

According to Nutritionist Anupama Menon, protein is found in non-vegetarian and a few vegetarian foods. However, she says, "While non-vegetarian foods are a complete protein, most vegetarian food sources must be combined with different food items to get better protein value.

Non- vegetarian food sources include:

  • Eggs
  • Chicken, quail, duck, and other poultry
  • Fish, prawn, crabs, oysters, and other sea foods
  • Beef, mutton, and other red meat

Vegetarian food sources include:

  • Split dal like urad dal, toor dal etc.
  • Sprouts
  • Whole pulses like channa, black-eyed beans, green gram etc.
  • Dairy products including milk, curd, and paneer
  • Spirulina
  • Soya beans and their derivatives like soy chunks and tofu


If you're on a weight loss journey, a high-protein diet plan can be considered, given you speak to your nutritionist or doctor. Protein-rich foods are said to be filling, keeping you satiated for a long time and curbing any unhealthy cravings, helping you lose weight. Ensure to incorporate other foods rich in fibre, vitamins A, C, E, B12, and minerals, including iron, magnesium, potassium, and more.

(Disclaimer: Every individual's diet needs are different and unique. Information provided in this article does not substitute for professional medical advice. Consult your healthcare provider before making any dietary changes.)