This post has been updated since it was originally published on 07/20/2022 for more expert insight.
In addition to factors like ample exercise, rest, and hydration, one of the most important parts of healthy weight loss is maintaining a balanced diet. That means ensuring you’re eating enough protein should always be a priority. We spoke to dietitian and fitness expert Nataly Komova, RD, and Eva De Angelis, a registered dietitian, nutritionist, and writer at HealthCanal.com to learn how protein is essential to weight loss because it can “increase satiety, lowering cravings or hunger, limit your calorie intake, and help avoid cases of overeating.” These foods also have high thermic effects, which help to speed up your metabolism so you can burn calories faster and, in turn, kick those unwanted pounds to the curb.
But not all proteins are created equal. Lean proteins are especially good for anyone who wants to lose weight in their midsection, thanks to the fact that they’re low in fat. “For any protein food to be considered a lean protein, it should have below 4.5 grams of saturated fats in the total fat amount,” Komova explains, nothing that “including lean proteins in your diet can significantly reduce the number of calories from saturated fats you intake while boosting the TEF for fats weight loss.” To learn more, we asked Komova her recommendations for the best sources of lean protein you can eat every day to promote healthy weight loss in your midsection. She recommends the following:
Fatty Fish
Good news for seafood lovers! Komova says regularly eating fatty fish (such as salmon, tuna, anchovies, and herring) is a great way to pack lean protein and healthy fats into your diet. "They are healthy sources of lean proteins and omega-3 fatty acids," she explains.
Luckily, these fish are not only delicious, but they can also help you stay fuller longer, which means you won't be inclined to overeat later in the day. "Eating fish increases satiety which restricts your calorie intake and lowers hunger feelings," Komova notes, adding that this food can also do wonders for your metabolism. "The protein and fat content have a TEF effect, heightening the metabolic rate and promoting weight loss," she says. Sounds like a total win! Salmon fillet, anyone?
De Angelis further highlights the benefits of salmon, which is known to be one of the most nutrient-dense foods out there. "Considered a superfood, salmon includes antioxidant elements like selenium and other minerals like phosphorus, zinc, and potassium, as well as vitamin B," she says. When people hear that salmon is high in fat, they naturally tend to shy away from it, but De Angelis wants to point out that "the omega-3 fatty acids found in it are one of the healthiest fats we can eat. Plus, both fat and protein are key nutrients for weight loss," she states.
As a side note, this fatty fish is also great for volumizing the hair and adding extra shine!
Beans And Lentils
If you follow a plant-based diet or if fish just isn't your thing, don't fret. There are tons of meat-free lean proteins out there, too. In fact, Komova says lentils and beans are some of the best foods to eat every day for weight loss thanks to their high fiber content—plus, they're great for your heart, too. "These legumes contain fiber and lean proteins that can keep you full for longer and reduce hunger feelings and cholesterol levels," she shares.
And if a more toned midsection is what you're after, legumes have you covered in that area, too. "Beans and lentils speed up the burning of midsection fat and prevent fat accumulation due to their high thermic impacts," Komova explains. All in all, that means they can help rev up your metabolism so you can shed belly fat faster than ever. Score!
While these are Komova's top recommendations for lean proteins, there's a myriad of foods to choose from in this category. She also suggests incorporating lean meat, Greek yogurt, turkey meat, grilled chicken, and tofu into your daily diet. Overall, making the switch to higher protein meals is all about swapping in healthy choices. "You can top your meals with slices of lean meat, swap cereal for eggs, drink lean protein beverages instead of coffee, snack on these foods when hungry, and add them to soups, salad, or breakfast," Komova concludes. Got it!
