Why Protein is Important for Weight Loss
Essential for Weight Loss
Protein plays a critical role in supporting Weight Loss through its effects on metabolism, energy production, and cellular function.
Key Benefits
Builds and repairs muscle tissue
Additional Support
Increases satiety and supports weight loss
Daily Target for Weight Loss
51 g per day
Adjusted based on Weight Loss goals
Best Protein-Rich Foods for Weight Loss
These foods provide the most Protein while supporting your Weight Loss goals:
| Rank | Food | Protein per 100g | % Daily Value | Weight Loss Score |
|---|---|---|---|---|
| 0 | Chicken Breast | 31.0 | 61% | |
| 1 | Cottage Cheese (Low-Fat) | 27.3 | 54% | |
| 2 | Beef Liver | 26.5 | 52% | |
| 3 | Turkey Breast (Skinless) | 25.6 | 50% | |
| 4 | Venison (Deer, Lean) | 25.7 | 50% | |
| 5 | Lamb (Grass-Fed, Lean) | 25.2 | 49% | |
| 6 | Tuna (Yellowfin, Fresh) | 24.8 | 49% | |
| 7 | Sardines | 24.6 | 48% | |
| 8 | Almonds | 21.2 | 42% | |
| 9 | Seitan (Wheat Gluten) | 21.0 | 41% | |
| 10 | Mackerel (Atlantic) | 20.3 | 40% | |
| 11 | Salmon | 20.4 | 40% | |
| 12 | Tempeh | 19.9 | 39% | |
| 13 | Tofu (Firm) | 17.3 | 34% | |
| 14 | Edamame (Young Soybeans) | 16.9 | 33% |
How Much Protein Do You Need?
General Population
56 g (Men)
46 g (Women)
Sample Daily Meal Plan
Here's how to reach your Protein target naturally:
Breakfast
- Chicken Breast - 100g (31.0 )
Total: 31
Lunch
- Cottage Cheese (Low-Fat) - 100g (27.3 )
Total: 27.3
Dinner
- Beef Liver - 100g (26.5 )
Total: 26.5
Snack
- Turkey Breast (Skinless) - 50g (12.8 )
Total: 12.8
Daily Total: 98 g (191% of target)
✓ Signs of Adequate Protein
- Improved Weight Loss performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Protein Deficiency
- Muscle loss and weakness
- Slow wound healing
- Frequent infections
- Fatigue and low energy
- Hair loss and brittle nails
- Mood changes and brain fog
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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