High Protein Foods to Burn Body Fat and Increase Muscle Mass

High Protein Foods to Burn Body Fat and Increase Muscle Mass

Are you going to the gym and not seeing any results? Do you feel sluggish and lazy even after working out? This is because of the type of food you consume throughout the day. Cutting out on food or eating less will do you no good. It is very important to adhere to what you eat, as the food you consume is the fuel that gets you going throughout the day. Maintaining a healthy lifestyle heavily relies on proper nutrition.

It is said that 80% of the work is done in the kitchen to build a healthy and fit body, and the rest of the 20% is done by keeping yourself active. While working out is necessary, keeping track of what you eat is also important. Including protein-rich food items in your diet will help you build muscle mass even while on a calorie-deficit diet. Protein-rich food can also be found in vegetarian, non-vegetarian, and vegan foods. So, get ready to feel more energetic by simply adding the below-listed high-protein food items to your diet.

1. Eggs


Adding eggs to your diet is like a cheat code for every bodybuilder. Eggs are very easy and quick to make. Eggs are inexpensive, nutrient-dense, and a versatile food item. You can create multiple dishes out of eggs based on your preferences. Boiled eggs go well as a midday snack at work or while sitting and watching your favorite movies and TV shows.

On the other hand, scrambled eggs or omelets go perfectly with avocado toast for a healthy breakfast option. An egg includes 6 grams of protein and 0 grams of carbohydrates. So, add eggs to multiple dishes and increase your protein intake.

2. Peanut butter

Peanut butter

A great source of protein, peanut butter keeps your stomach full and fuels your body with the right nutrients. Peanut butter gives you approximately 8 grams of protein in every two tablespoons of serving. This protein-rich food item includes monounsaturated fats, which are good for maintaining or improving your heart health. It also contains an amino acid called arginine, which is extremely beneficial for maintaining your blood pressure.

For those who work out at the gym and want to meet a specific protein intake target, various peanut butter varieties are available, each containing 10 grams of protein and 7 grams of carbohydrates.

3. Tofu


Tofu is condensed soy milk, then formed into blocks of different firmness. It is a nutrient-dense food, high in protein, and has all the necessary amino acids that your body requires. Tofu contains a lot of nutritious values and is very low in calories. Each 100 grams of tofu contains 17 grams of protein and 3 grams of carbohydrates.

It also includes calcium and manganese, among other significant vitamins and minerals. You can use it to make delicious snacks, add it to salads, or grill some tofu and serve it with vegetables as a nutritious meal option.

4. Cottage Cheese

Cottage Cheese

Cottage cheese is one of the best options for vegetarians seeking a high-protein, low-carbohydrate food. A half-cup of cottage cheese contains 20 grams of protein and about 3 grams of carbohydrates. A high protein, low carb breakfast with cottage cheese gives you the boost of energy you need to get through the day. Cottage cheese is highly rich in calcium, which benefits oral health and bones.

To achieve the best results, pick the low-sodium variety. In addition, the probiotic benefits of cottage cheese are well known, significantly improving digestion. You could add berries to your cottage cheese as a source of fiber, as berries are considered a low-calorie fruit.

5. Salmon


Salmon, a well-known oily fish, is abundant in essential nutrients such as protein and omega-3 fatty acids. Its nutritious profile makes it a popular choice due to its numerous health benefits.

There is no simpler way to ensure we get the omega-3 fatty acids we need for healthy hearts. Four ounces of this fish gives you around 26 grams of protein and has 0 grams of carbohydrates. It is an excellent source of lean protein and a simple way to get the omega-3s you need daily.

6. Pumpkin Seeds

Pumpkin Seeds

Pumpkin seeds are rich in vital nutrients - potassium, magnesium, zinc, and iron - crucial for maintaining optimal health and sustaining energy levels. An amazing source of these nutrients, one ounce of the seeds contains significant protein, advantageous antioxidants, and other nutrients. Pumpkin seeds are an excellent source of magnesium from plants.

A sufficient magnesium intake is linked to better bone, heart, and type 2 diabetes risk outcomes. They taste great when roasted alone or added to stir-fries, stews, and soups. Pumpkin seeds have about 10 grams of protein and 3 grams of carbohydrates in every quarter-cup serving.

7. Chickpeas


Chickpeas are a fantastic source of fiber, vitamins, and minerals. They are a good source of protein and contain folate, manganese, magnesium, iron, and phosphorus. Chickpeas support digestive health and lower the risk of certain cancers. They also significantly contribute to weight loss transformation.

Chickpeas are used to make tasty, high-protein, low-carb snacks like hummus, making them an excellent alternative for those aiming to lose weight. Every 100 grams offers 19 grams of protein and 61 grams of carbohydrates, most of which are fiber. The prebiotic fiber in chickpeas can support the survival and growth of probiotics in your body, benefiting your immune system in the long term.

High-protein, low-carbohydrate foods are not only nutrient-dense but also incredibly adaptable. They range from filling appetizers to nutritious snacks containing extra beneficial vitamins and minerals. These food options are a great choice if you want to find a solution for weight loss. They also assist you in keeping your cholesterol down and balancing the sugar levels in your body, which helps you prevent several health issues.

Incorporating these foods in proportion can develop a well-balanced diet, fulfilling your body’s nutritional requirements. A healthy diet includes healthy breakfast options and nourishing dinner selections, ensuring a proper blend of fiber, carbohydrates, protein, and healthy fats. Remember that consuming too much protein in one stretch can put undue strain on the kidneys and other organs. Meeting your needs is important, but not going overboard and striking the right balance is crucial.

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