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When it comes to losing weight, you’re probably looking for quick results. We get it – not seeing the scale move when you’re seemingly doing everything right can be downright frustrating, to say the least. That’s why we consulted the experts who are here to bring you the best high-protein foods to lose belly fat. Get excited, because with these simple on-deck diet tweaks, you’ll be able to rock your favorite jeans again!
If your goal is to reduce belly fat that’s hanging over your pants, the National Academy of Sports Medicine (NASM) recommends consuming between 1.6 and 2.2 grams of protein for every kilogram (or 0.73 to 1 gram per pound) of body weight per day. . With this in mind, The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFTAnd Lyssie Lakatos, RD, CDN, CFT, share five of their top protein-rich foods for losing belly fat. Eat them every day and watch the scales move in a favorable direction!
Protein per egg: 6 grams
Something as simple as an egg is one of the top dietary sources of high-quality protein, The Nutrition Twins explain. “They’re great for losing weight because they rank high on the satiety scale, which means they do a great job of keeping you full so you won’t keep craving for more food. to satisfy you”, add the twins.
Plus, research shows that eating eggs for breakfast can significantly lower your calorie intake for the rest of the day compared to a bagel.
“Avoiding overeating is key to reducing body fat, and by doing so, you’ll also avoid belly fat,” add The Nutrition Twins.
Protein per cup of Greek yogurt: 16 grams
“Greek yogurt has more satisfying protein than regular yogurt. Yogurt consumption is associated with lower body weight, body fat, and a smaller waist and belly,” The Nutrition Twins tell us. “Plus, yogurt is a good source of gut-friendly probiotics, and having a healthy gut microbiome is associated with lower body fat, including belly fat.”
Plus, research suggests that probiotics can help reduce inflammation. Inflammation is what makes it harder for you to burn fat and much easier to gain weight.
Protein per quarter cup of pea protein: 23 grams
If you’re looking to load up on protein and fiber, consider adding pea protein powder to your next smoothie. This powerhouse combination will help you stay full, preserve your energy, and ensure your blood sugar levels stay stable.
“It will help prevent energy crashes and blood sugar crashes that cause sugar and salt cravings and consume excess calories that lead to a bigger belly. weight even when calories aren’t restricted,” The Nutrition Twins explain.
Protein per 3 oz. of salmon: 17 grams
Salmon is incredibly tasty and helps ward off hunger and cravings for overeating.
“Research has shown that salmon eaters lost more weight, had lower fasting insulin levels and significantly less inflammation than other fish eaters. Higher insulin levels and inflammation are all two linked to weight gain, including in the stomach,” The Nutrition Twins tell us.
Protein per 3 oz. sprouted tofu: 11 grams
Sprouted tofu is a solid source of vegetable protein. It’s also a great food to make if you’re looking to incorporate more plant-based meals into your diet.
“Sprouted soy has an increased concentration of protein, and since it’s sprouted, its nutrients and anti-inflammatory compounds are easier to absorb,” notes The Nutrition Twins. “This is important because if you don’t properly digest and absorb nutrients from the foods you eat, you are more likely to have vitamin B6, B1 and vitamin D deficiencies which are all linked to weight gain and inflammation, and ultimately more abdominal fat.And since inflammation is linked to obesity, ensuring adequate absorption of anti-inflammatory nutrients is essential.
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Alexa Mellardo
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa
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