If you want to lose excess fat and build up lean muscle, one of the most efficient ways to achieve that is by eating more protein. However, the benefits of a protein-rich diet stretch far beyond weight loss, and you should consider making these changes to your everyday food choices. The body uses protein as building blocks when it comes to muscle building and muscle repair.

Muscles enhance your metabolism and help your body burn fat more efficiently.  Lean protein will help you shed off excess pounds as it promotes your muscle-building efforts. What’s more, protein promotes post-workout recovery and is an essential dietary nutrient for healthy living.

For the best weight loss results, aim for daily protein consumption between 0.73 grams and 1 gram of protein per pound of body weight. If you exercise heavily, however, you should consume 1 to 1.5 grams of protein per pound.

That said, let’s explore some of the best proteins for losing weight:

Grass-fed Beef

Grass-fed beef is an exceptionally nutrient-dense protein, which can be a great addition to your weight loss diet. Compared to conventional beef, it contains about two times the amount of beta-carotene and lutein. A serving of grass-fed beef will give you about 17 grams of proteins.

Moreover, grass-fed beef is also rich in omega-3 fatty acids, which helps to minimize the risk of heart disease. Nutritionists recommend a serving size for grass-fed meat of about four ounces, whether added to stir-fry, salad, sauce, or other recipes.


Eggs are another great source of proteins for losing weight. Besides their generous protein content, eggs are also low in calories. According to a number of studies, eggs can help you feel more satiated, so you don’t overeat.

In one study, a group of women consumed eggs instead of bagels for breakfast. They felt fuller for longer, making them eat fewer calories in a day. According to nutritional experts, up to two whole eggs per day are completely safe for healthy adults.

An average-sized egg will give you six to seven grams of protein. For your body to utilize as much of that protein as possible, you should consume eggs cooked instead of raw.


100 grams of oats will give you about 17 grams of protein. These grains are also a rich source of complex carbohydrates. Another great thing about oats is that they are easy to prepare and you can mix them with a variety of nutrient-rich foods like nuts and fruits.

You should take a half-cup of dry oats with a cup of water or low-fat milk every day. Avoid processed oatmeal as they normally contain added sugar.


In addition to its high protein content, salmon also boasts a wide range of health benefits. A four-ounce sockeye fillet will give you 26 grams of proteins.

Nutritionists recommend eating 8 to 12 ounces of mixed seafood each week, and it’s one of the best ways to meet your omega 3 needs.

While many food groups can be good for weight loss, protein is an essential consideration when planning your weight loss diet. Protein is effective in promoting satiety and maintaining lean muscle mass.