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High-Protein Diet for Weight Loss: Lean Meats, Fish, Tofu, and More!

For those looking to lose weight, a high-protein diet can be a great way to maximize results. Protein is essential to the body and helps to build and repair tissues.[0] The Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg of body weight per day.[1] Eating protein after a workout can help to rebuild and repair muscle tissues, and is also beneficial for weight loss.[2]

Lean meats, fish, eggs, dairy, legumes, and nuts and seeds are all high-protein foods.[0] Fish is a particularly great source of protein, because it's high in quality protein and low in saturated fats, and contains the omega-3 fatty acids that are good for the heart. Protein shakes are also an easy and convenient way to boost protein intake.[3] Just make sure to choose a high-quality protein powder that contains at least 20 grams of protein per serving and is low in added sugars and artificial ingredients.[4]

Tofu is another excellent source of protein for vegetarians.[5] It's a complete protein that contains all nine essential amino acids, and comes in different textures from silken to firm.[6] It can be added to smoothies for added texture and a protein boost, as well as added to meals for variety.[5] Greek yogurt and natural peanut butter are also great sources of protein.

Finally, it's important to remember that while cutting calories is the focus, it does matter what kinds of foods the calories come from.[7] Processed meats and high-fat cheeses are not ideal for weight loss, while fish, tofu, Greek yogurt, and natural peanut butter are all great sources of protein that will help you reach your goals.

0. “Benefits of protein for weight loss: How to maximize your results with a high-protein diet and protein drinks” Sportskeeda, 8 Mar. 2023,

1. “How Much Protein You Actually Need To Build Muscle, Explained” mindbodygreen, 11 Mar. 2023,

2. “When and how to consume protein supplements to maximize their benefits ?” Hindustan Times, 7 Mar. 2023,

3. “Yes, You Can Add Meat To Smoothies – But Should You?” Tasting Table, 5 Mar. 2023,

4. “Should You Drink Protein Shakes On Rest Days.. Should I Drink Protein Shakes on Rest Days?” Deccan Herald, 3 Mar. 2023,

5. “7 Food Swaps To Get More Protein & Lose Weight, Say Dietitians” Eat This, Not That, 1 Mar. 2023,

6. “Which Protein Source Is Best If You’re Trying To Lose Weight?” Yahoo Life, 10 Mar. 2023,

7. “Which Protein Source Is Best for Weight Loss?” Woman's World, 10 Mar. 2023,

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