It’s no secret that a healthy diet is absolutely crucial to a healthy body—especially if you’re trying to lose weight. It’s also important to remember that it isn’t just how much you eat that affects your ability to lose weight and keep it off. What you eat is just as—if not more—important. Balanced meals consisting of vital nutrients like fiber, carbohydrates, and protein are the backbone of any healthy lifestyle. Protein, in particular, is critical. But not all protein options are equal in terms of benefits. Some can help you shed pounds at a steady rate, while others could be holding you back from the body of your dreams.
So, which options are the best and which are the worst? Fat loss coach @thomasjwhitehead answers this question in a TikTok video, where he breaks down a ranking of different types of protein for those of us who want to lose fat and build muscle. Find his ranking below.
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1. Processed Meats: Grade F
Processed meats like sausages, hot dogs, and deli meats are undeniably convenient and tasty. However, according to Whitehead, these deserve an "F" when it comes to fat loss. "F for fat if you eat these," he says in the TikTok, noting that processed meats are typically high in unhealthy fats and added preservatives, which can contribute to weight gain and hinder fat loss efforts. They’re calorie-dense and offer minimal nutritional value, making them a poor choice for anyone trying to shed pounds.
2. Candied Nuts: Grade D
Who doesn't love some warm candied nuts in the winter months? Unfortunately, though, Whitehead says this snack can keep people "fat for years." These snacks may seem healthy because they contain nuts, but the added sugar and fat can quickly turn them into a calorie bomb. "These get a D for ‘Do not eat if you want to lose fat,’" Whitehead warns. Although nuts themselves are packed with healthy fats and protein, the sugary coating on candied varieties makes them a no-go for fat loss.
3. High-Fat Meats (Chicken Thighs, Drumsticks): Grade C
Chicken thighs and drumsticks are higher in fat compared to leaner cuts like chicken breast, which means more calories per serving. While these meats aren’t inherently bad, they can easily throw you off track if you're not careful. "They’ve got good nutritional value, but they’re very high in calories," Whitehead says. These meats land a “C” grade because, while they offer protein and some healthy fats, the high-calorie content can make it harder to stay in a calorie deficit—a key factor for fat loss.
4. Whey Protein Isolate: Grade B
For those looking to supplement their diet, whey protein isolate earns a solid “B” grade from Whitehead. "Great for bioavailability, packed with amino acids, and easily digestible," he explains. Whey protein isolate is lower in fat and carbohydrates compared to other protein powders, making it an excellent option for those who want to boost their protein intake without adding unnecessary calories. Plus, it’s a convenient choice for busy individuals who need a quick and effective source of protein post-workout.
5. Lean Proteins (Chicken Breast, Lean Steak Mince, Egg Whites): Grade A
Finally, Whitehead crowns lean proteins as the "mother of all protein sources for losing fat and building lean muscle." Chicken breast, lean steak mince, and liquid egg whites take the top spot with a grade “A.” These protein sources are incredibly low in calories but rich in high-quality protein, making them ideal for fat loss. "Pure protein, low in calories, and very satiating," Whitehead emphasizes. Not only do they help with muscle repair and growth, but they also keep you feeling full, which can prevent overeating and help you stay in a calorie deficit.
Time to fire up the grill!
