Losing weight might sound simple enough, but there is growing evidence that protein-packed diets are brilliant for managing those stubborn pounds.
It’s long been clear that one of the biggest advantages is how protein helps control your appetite.
By satisfying feelings of fullness while keeping calories in check, dieters ultimately support both shedding weight and keeping it off long-term.
Dietitian Liz Sasso-Karelitsky, MS, RDN, has shared her top picks for effective fat loss on her TikTok account, breaking down exactly what each food brings to the table nutritionally.
The nutritionist recommends a protein-rich diet for weight loss
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TIKTOK
In a recent post, she revealed the foods she’d eat on repeat to shift stubborn body fat.
Chicken breast came out on top, with a 4oz portion delivering 25 grams of protein, while 6oz provides 38 grams and 8oz offers an impressive 50 grams.
Avocados also made the cut, though not for their protein content. One small avocado contains roughly 170 calories and seven grams of fibre, which covers nearly a quarter of your daily fibre needs.
Greek yoghurt is another winner, with a single cup packing 24 grams of protein for under 140 calories, plus just one gram of fat and eight grams of carbohydrates.
The dietitian’s list also includes beans or lentils, chickpeas, and egg whites as fantastic protein sources, alongside fruits and vegetables for a well-rounded approach.
Sasso-Karelitsky wrote: “Align your calories, straighten your meals and nutrition quality, and you’re set full of energy and a whole lifestyle change.”
Nutritionists have long stressed the importance of getting protein from the right sources, arguing that it’s key to lay the groundwork for lasting results rather than a quick fix.
What’s more, the combination of these foods offers variety, keeping meals interesting while staying on track with your weight loss goals.
Eggs are an excellent source of unprocessed protein
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PEXELSPrivate Practice dietitian Kimberley Gomer told GB News that whole, unprocessed proteins are the best choice for overall health and getting the most nutrients from your food.
She explained: “These include foods like eggs, cottage cheese, beef, lamb, bison, poultry, beans, and lentils in their whole unprocessed state.
“When eating these foods unprocessed, they will be digested more easily and absorbed more easily.”
The challenge, Gomer noted, comes down to convenience, as people often reach for more processed options, ranging from deli meats to ultra-processed hot dogs, or grab protein bars and shakes made with whey, soy, pea, and other isolate protein blends.
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