It’s an age-old notion that in order to lose weight, you must give up a chunk of your daily intake of food. Turns out that’s not only an outdated notion, a vehemently incorrect one too. For, along with effective workout, a proper diet is as important as anything else, to shed the extra pounds.
Hard to believe?
Read on.
Gen Cohen, a weight loss coach and fitness influencer, lost almost 50 lbs (23 kg) without giving up on foods and shared her ‘regime’ as well.
The women’s weight loss and fitness advocate who claims to help “women who struggle with consistency lose weight, gain confidence & fit in their fave clothes” shared her “busy girl edition” of the top nine high-protein foods that helped her lose weight while maintaining a hectic schedule.
If you’re on a fat-loss journey, you’ve probably heard how essential protein is—it helps control hunger hormones, keeps you full for longer, boosts metabolism, and plays a key role in muscle preservation.
However, tracking nutrients can be overwhelming, especially for those with a busy lifestyle.
9 High-Protein Foods for Weight Loss
Greek Yogurt: Greek yogurt can help with weight loss when eaten as part of a balanced diet and combined with exercise. Greek yogurt is high in protein, which can help you feel full and preserve muscle mass. Gen swears by unsweetened, fat-free Greek yogurt as a staple in her diet. Packed with around 17 grams of protein per serving, it can be used in smoothies, parfaits, or as a base for high-protein sweet treats.
Protein-Packed Flapjacks: Protein-packed flapjacks, made from rolled oats, fat, and sweeteners, can be a helpful addition to a weight loss plan, especially when consumed as part of a balanced, calorie-controlled diet, as they help maintain satiety and support muscle mass. Gen opts for a version containing 14 grams of protein. They’re a great breakfast option when paired with eggs and pre-cooked breakfast sausage.
High-Protein Milkshakes: High-protein milkshakes can aid in weight loss when part of a balanced diet and healthy lifestyle, as they can help you feel full, potentially reducing overall calorie intake, and support muscle retention during weight loss. For a quick protein boost, Gen enjoys milkshakes with around 26 grams of protein. She mixes them into coffee and smoothies or drinks them solo to curb cravings. You can make your own at home and add protein powder for an extra kick.
Hard-Boiled Eggs: Hard-boiled eggs can be a helpful part of a weight loss plan due to their high protein content, which promotes satiety and can boost metabolism. Hard-boiled eggs pack around 12 grams of protein per serving and can be added to tuna salad or snack plates for a protein-rich meal. As per Gen, “These are a fantastic breakfast or snack option.”
Granola with Oats and Honey: Granola with oats and honey can be a helpful part of a weight loss plan, especially when chosen wisely and consumed in moderation, as it’s a good source of fiber and can help you feel full longer. Instead of sugary desserts, Gen enjoys protein-rich granola (13 grams per serving) made with oats and honey. She sprinkles it on oatmeal, parfaits, and fruit bowls to satisfy her sweet tooth without derailing her diet.
Cottage Cheese: Cottage cheese can be a helpful addition to a weight loss plan due to its high protein content, which promotes satiety and helps manage appetite, and its relatively low calorie and fat content. A powerhouse of protein, cottage cheese contains 14 grams per serving. As Gen advises, “You can eat it with eggs, use it to make dips, or add it to various recipes.”
Chicken Breast Chunks: Consuming chicken breast chunks, especially skinless and boneless, can be beneficial for weight loss due to its high protein content and relatively low calorie and fat content, which helps with satiety and muscle maintenance. Lean and protein-dense, chicken breast packs 21 grams of protein per serving. Gen suggests using it as a salad topper, in stir-fries, or in simple chicken-based meals for easy and nutritious eating.
Teriyaki Chicken with Rice: Teriyaki chicken with rice can be part of a weight loss plan, especially when prepared healthily and portioned appropriately, as it’s a good source of protein and carbohydrates, which can help you feel full and satisfied. When paired with rice and steamed veggies, this dish offers a whopping 31 grams of protein, making it a well-balanced meal. As per Gen, it is “perfect for a quick lunch or dinner!”
Protein Bars: Protein bars can aid in weight loss by promoting satiety, potentially reducing overall calorie intake, and supporting muscle maintenance during weight loss, but choosing low-sugar, low-carb options is crucial. For on-the-go nutrition, Gen relies on protein bars with 20 grams of protein per serving and shares, “I keep them handy for snacking at the gym, in the car, or when I’m on the move.”
