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10 lean protein foods for weight loss to help you drop extra kilos

Lean protein is different from regular protein. Read on to find out how it can help with weight loss and 10 lean protein foods to add to your diet!
protein foods
Here are the top lean protein foods for effective weight loss. Image courtesy: Adobe Stock
Aayushi Gupta Updated: 17 Oct 2023, 18:26 pm IST
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When it comes to losing weight and maintaining a healthy lifestyle, a well-balanced diet is crucial. Proteins play a vital role in weight loss as they help you feel fuller for longer, increase metabolism and preserve muscle mass during the fat-burning process. However, not all protein sources provide equal benefits. Have you ever heard about lean protein? Well, according to experts, to achieve successful weight loss and avoid unnecessary fat intake, it is important to incorporate lean protein foods into your daily meals.

What is lean protein?

Lean protein refers to protein sources that contain low levels of fat, particularly saturated fat and calories. It differs from regular protein in that it promotes weight loss and muscle maintenance without excess fat intake.

Can lean protein help with weight loss?

Yes, lean protein can aid weight loss. It promotes satiety, helping to control appetite and reduce overall calorie intake. Additionally, it supports muscle growth and boosts the overall energy of your body. Incorporating lean proteins, such as chicken, fish, tofu or legumes, into a balanced diet can contribute to effective weight management.

Health Shots got in touch with Anjana B Nair, Consultant Dietitian, Motherhood Hospitals, HRBR Layout, Bengaluru, to find the best sources of lean protein helpful in weight loss. Nair says, “Since lean protein is low in fat and calories, it can be even more helpful in the weight loss journey.”

Food sources of lean protein

Here are 10 lean protein foods that can help with weight loss!

1. Turkey breast

Turkey breast, like chicken breast, is a lean protein source that can help people lose weight. It is a great choice for those trying to lose weight because it is high in protein and low in calories.

2. Eggs

Eggs are a cheap and highly nutritious source of protein. They are abundant in vitamins, minerals, and vital amino acids. By lowering daily calorie intake, eating eggs for breakfast can aid in weight loss.

lean protein foods
Eggs are a great source of lean protein. Image Courtesy: Shutterstock

3. Fish

Fish is a good source of high-quality protein and omega-3 fatty acids. You can have fish variety such as salmon, tuna, and mackerel. Omega-3 fatty acids have been linked to enhanced fat-burning and decreased inflammation.

4. Chicken breast

Due to its high protein and low-fat content, chicken breast is a favourite among weight watchers and fitness fanatics. It also contains a lot of necessary amino acids, which help in muscle repair and growth.

5. Cottage cheese

Cottage cheese is a low-calorie dairy product abundant in protein and calcium. Its slow-digesting protein properties can help keep you feeling satisfied for longer periods, reducing the likelihood of snacking on unhealthy options between meals.

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cheese for weight loss
Cheese can help with weight loss but consume it in moderation. Image courtesy: Shutterstock

6. Legumes

Legumes are a plant-based protein source with a number of health advantages. They contain a lot of fiber, which facilitates digestion and increases satiety. Including lentils in your meals can improve weight loss by reducing calorie intake.

7. Lean beef

Sirloin and tenderloin are examples of lean cuts of beef that can be used in a weight management regimen. They are a good source of iron, vitamin B12 and protein. Since beef might contain more calories than other protein sources, moderation is crucial.

8. Quinoa

Quinoa is a grain-like seed that is free of gluten and high in protein. It also has all nine of the essential amino acids and is a rich source of fibre. Quinoa’s protein and fibre content can help control hunger and aid in weight loss.

9. Greek yogurt

Greek yogurt is a powerhouse of nutrients, including calcium, probiotics, and protein. It has a thicker consistency and is strained to remove whey, resulting in less sugar and carbohydrates. This makes it an ideal snack or breakfast option for those looking to shed pounds while improving their digestive health.

curd for weight loss
Curd has many health benefits too! Image courtesy: Shutterstock

10. Shrimp

Shrimp is a low-calorie, high-protein seafood choice that can be incorporated into a diet to help you lose weight. Additionally, it is a good source of iodine and selenium, both of which are necessary for thyroid function.


While lean protein is essential for weight loss, you cannot neglect the importance of a balanced diet. Just like protein, you also need other nutrients in your diet for healthy weight loss!

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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