When you feel full and satisfied, you’re less likely to partake in excessive snacking, leading to a lower calorie intake. Plus, when we feed our bodies protein-packed foods, we’re giving it the nutrients it needs to build and repairing muscle.
Anti-inflammatory proteins will further help fuel your body and melt away body fat. Combining these healthy proteins with consistent exercise will help you reach your goal weight in no time!
Healthy Anti-Inflammatory Proteins For Weight Loss
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1. Eggs
1 large egg -- 6 g protein
There’s a reason eggs are regarded as one of the best dieting foods. “The best foods to eat are high in protein and good fats, which keep your blood sugar steady and provide energy from nutrient-dense sources that will keep you satiated,” says Andrea Wien, culinary nutritionist. “The egg is a nearly perfect food and it's a powerhouse in terms of nutrition, clocking in at 7 grams of protein plus a good dose of vitamins, minerals, and anti-inflammatory omega-3s.”
2. Nuts & Seeds
1 cup almonds -- 20 g protein
1 cup walnuts -- 15 g protein
1 cup pecans -- 10 g protein
1 cup cashews -- 21 g protein
1 cup sunflower seeds -- 25 g protein
Nuts and seeds, like almonds, walnuts, pecans, cashews, and sunflower seeds, are packed with protein. fiber, and heart-healthy fats. “Nuts and seeds are calorie-dense so it’s important to pay attention to portion size,” Julie Andrews, The Gourmet RD. Nuts and seeds are also great for mixing into dinner sauces, blending into smoothies, and adding to salads, yogurt, and oatmeal.
3. Pulses
1 cup chickpeas -- 15 g protein
1 cup lentils -- 18 g protein
1 cup black beans -- 15 g protein
“Pulses are plant-based proteins that fill you up, help keep you regular and even help reduce cholesterol thanks to soluble fiber,” says Rachel Swanson, an RDN at Lifespan Medicine. Without even knowing it, you probably eat pulses all of the time. They include dried beans, dried peas, lentils, and chickpeas. What’s great about pulses -- aside from their high nutritional value -- is how versatile they are. Mix them into a grain bowl, scrambled eggs, your salad, or with some pasta for an added boost of protein.
4. Fatty Fish
1 fillet salmon -- 50 g protein
3 oz tuna -- 25 g protein
1 fillet mackerel -- 21 g protein
“A 3-ounce serving of fish contains 19 to 26 grams of protein,” says Andrews. Fatty fish like salmon, tuna, mackerel, lake trout, herring, and albacore tuna are especially healthy because they are great sources of anti-inflammatory omega-3 fatty acids. While other fish types are still packed with protein and very healthy, they don’t boast te omega-3 properties.
