Boost your protein intake by including a variety of high-protein foods in your diet. Both plant- and animal-based protein sources are great for promoting weight loss.
According to studies, they found out that eating eggs can keep you fuller for longer and may lead to reduced food intake over the whole day. https://www.ncbi.nlm.nih.gov/m/pubmed/16373948/
Certain foods are naturally very high in protein, and regularly eating these foods has been linked to weight loss. If you are eating protein-rich nuts, beans and legumes regularly it has also been linked to a lower body weight, improved satiety and greater weight loss.
Other studies, found out that diets high in plant-based protein had benefits for weight loss, appetite control and food intake similar to those of diets high in animal-based protein.
- Eggs: 6 grams of protein in 1 large egg
- Nuts: 6 grams of protein in 1 ounce (28 grams) of almonds
- Chicken: 53 grams of protein in 1 chicken breast, cooked
- Cottage cheese: 23 grams of protein in 1 cup (210 grams)
- Cheese: 7 grams of protein in 1 ounce (28 grams) of cheddar cheese
- Greek yogurt: 17 grams of protein in 6 ounces (170 grams)
- Milk: 8 grams of protein in 1 cup
- Lean beef: 22 grams of protein in 3 ounces (85 grams)
- Fish: 39 grams in 1 cup (154 grams) of tuna
- Quinoa: 8 grams of protein in 1 cup (185 grams), cooked
- Lentils: 18 grams of protein in 1 cup (198 grams), cooked