Which protein-rich foods to choose to lose weight?
According to a 2020 Crédoc study, the French consume enough essential proteins and are not deficient in amino acids(1). In general, this consumption is part of a food tradition and a pleasure perspective. Nevertheless, it is changing: the French prefer lean proteins and reduce the share of animal proteins in favor of vegetable sources(2). The motivations are multiple but often, arguments relating to health and weight are evoked, with the assertion that proteins make you lose weight. Is this true and, if so, which protein sources should be preferred?
What are proteins?
A protein is a biological molecule, present in any living cell. This molecule is complex, composed of amino acids and peptide bonds. These macromolecules actively participate in the renewal and growth of an organism. For example, in the human body, proteins play different roles: structural, hormonal, defensive, enzymatic, motor… They are therefore preponderant to good health, both from a muscular and tissue point of view as well as from an immune point of view.
The quality of a protein depends mainly on the amino acids it contains, since among the 20 proteinogenic amino acids of the living kingdom, only 11 can be made by the human body, the remaining 9 can only be provided by food.
Finally, it is useful to note that there are different types of proteins:
- animal proteins – meat, fish, dairy products, gelatin, eggs…
- vegetable proteins – legumes, cereals or pseudo-cereals, seeds, algae…
- fungal proteins – fungi, yeast…
Do protein-rich foods make you lose weight?
This question is difficult to answer categorically. Proponents of protein diets, such asThis question is difficult to answer categorically. , low carb, ketogenicorDukan diets, say yes.
The importance of protein in weight loss
But the reality is significantly more complex. Weight loss can only occur if the energy expenditure is greater than the caloric intake. There are two levers to create this situation of calorie deficit:
- increase its expenditure , by the practice of a Physical Activity ;
- reduce its intake , by implementing a slightly Hypocaloric diet .
On the other hand, a diet well endowed with protein can support this process. Why? Because:
- protein is satiatingtag. In the case of macromolecules, their digestion will be more complex for the organism. Thefeeling of satiety will occur more quickly and will last longer after the absorption of protein foods;
- In extenso, they prevent food urges. Indeed we are much less tempted bytag. when we feel satisfied and satisfied;
- they contribute to the maintenance of muscle mass , since some of the amino acids not only participate in the good cell construction of muscle tissue, but also promote the proper functioning of the muscles (contraction, oxygen supply, etc.);
- they boost the basic metabolism , both by keeping muscle mass afloat and by increasing the energy expenditure associated with digestion (30% of the caloric value of a protein is dedicated to its digestion).
When and how to consume them to lose weight?
Last point: to take advantage of the slimming benefits of protein, you must not only bet on Lean Protein Foods (that is to say, low in fat), but also consume them at the right time during the daytag. In the West, we often tend to consume aBreakfast low in protein and reserve it for lunch or even Dinnertag. However, studies show that protein intake should take place at the start of the day: this is when it is best assimilated by the body(3)tag. In addition, when consumed in the evening, proteins often interfere with fallingasleep .– especially animal proteins, rich in tyrosine which acts as an “exciter”.
Also, to lose weight with proteins, you must:
- choose the right foods, high in protein but low in fat;
- consume them preferably at the beginning of the day;
- do not neglect the other macronutrients, which also contribute to health and thus promote weight loss. Not to mention that certain foods boost the assimilation of proteins by the body;
- include your protein consumption in the context of a healthy lifestyle , made up of sufficient but not excess food and sports activity (which will help to increase the basal metabolism).
Which protein-rich foods to choose for weight loss?
Food number 1: chicken breast
Poultry remains the lean meatpar excellence. Tasty, easy to cook, accommodating many seasonings, it is a recommended meat when you want to lose weight. The figures speak for themselves: 110 to 120 kcal per 100 g, depending on whether you opt for turkey or chicken, around 25 g of protein, and 1.7 g of fat, if you choose a low fat cooking.
Food number 2: raw whole shrimp
We are of course talking about raw food and not shrimp in donuts, whose glycemic and lipid load explodes. In addition to being delicious, shrimp are not very caloric (barely 90 kcal per 100 g), but also interesting because of their protein content (about 20 g) and their low fat (about 0.5 g, depending on whether you opt for grays or roses).
Food number 3: shellfish such as scallops or scallops
Shellfish remain very dietary, provided of course to favor a light preparation – scallops cooked with cream, white wine and / or cheese can quickly turn into a “caloric bomb”. As for raw shellfish, they have a nice nutritional balance: 106 kcal per 100g, about 23 g of protein and 1.5 g of fat.
Food number 4: egg white
Who says food rich in protein, necessarily says eggstag. But beware: the egg yolk is very caloric because it is rich in lipids. On the other hand, the latter are well assimilated by the body, contrary to what the belief alleges. Because no, the egg does not increase the rate of “bad” cholesterol. But if you are fussy about calories and want to keep control of your energy intake for weight loss, it is better to be satisfied with egg white, which can be eaten in a whiteomelet. . . A lightweight in terms of nutrition: 46 kcal per 100 g, 10.3 g of protein and 0.2 g of lipids.
Food number 5: lean white fish
If you are looking to increase your protein intake and like fish, the task should be easy. WhiteFishare an incredible source of protein, but also of minerals and vitamins, which we are sometimes deficient in. When you want to lose weight, it is a question of favoring white fish such as whiting, plaice or cod: on average 80 kcal per 100 g, 15 to 20 g of protein and 0.8 g of lipids only. Here again, the method of preparation is very important – it is better to prefer cooking that is short and not very demanding in fat, such as steaming, en papillote or court-bouillon.
Food number 6: natural white tuna
Blue fish are not left out. For example, natural albacore tuna is very rich in protein, without being fat or caloric. It is easy to find and pleasant to consume, as it goes well with a multitude of dishes. The proof in numbers: 106 kcal per 100 g, about 25 g of protein and only 1 g of fat.
Food number 7: 0% cottage cheese
Another source of protein known to athletes. Its main advantage: its versatility, as it can be eaten on its own, accompanied by fruit, a base of a light sauce, mixed with cucumber and fine herbs (tzatziki style)… It is ideal for breakfast or as a snack. . In a word: an essential in the kitchen. If chosen at 0%, it will display 46 kcal, 7 g of protein and of course no fat. On the other hand, its carbohydrate load will be higher than that of a3%quark.It is therefore a question of choosing in any case. Because yes, sometimesLight Products are less interesting than products with a little more calories in terms of nutritional balance.
Food number 8: legumes
The plant kingdom can also provide protein, although to a lesser extent than products of animal origin. As such, legumes are interesting foods: satiating, rich infibre, they also provide proteins that are relatively easily assimilated by the body. You can therefore eat lentils (8 g of protein), chickpeas (9 g) and other red beans (with a preference for Azuki, which have almost 20 g!), to be combined with a complex carbohydrate (whole rice, for example).
Food number 9: brewer’s yeast
Some consider brewer’s yeast to be a dietary supplement rather than a food per se. Regardless, it is a reliable source of protein, up to about 50 g. It can be eaten in flakes, sprinkled on salads, pan-fried vegetables or dairy products.
Food number 10: pseudo-cereals
Buckwheat, chia, quinoa or amaranth are also rich in protein, in addition to being sources of highly digestible complex carbohydrates and energy providers. It is therefore particularly interesting to replace the classic rice, pasta and semolina withBuckwheat, chia, quinoa or amaranth are also rich in protein, in addition to being sources of highly digestible complex carbohydrates and energy providers. . Let’s hunt down preconceived ideas: no,carbohydrates, so well chosen and consumed intelligently, do not make you fat!
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.