Let’s cut to the chase: what are good proteins to eat for weight loss?
Also useful to consider before exploring proteins, do you even need to lose weight?
Here’s 9 of em’:
- Black beans
- Cooked Quinoa
- Peanut Butter
- Protein Powder
- Lactose free cheese
This picture shows you some cartoon images of what these 9 Proteins (25g of protein each) looks like:
What are good proteins to eat for weight loss?
I want to get specific from a nutritional standpoint.
Are you ready?
But instead of just giving you lists of calories, vitamins, and minerals …
I’d like to talk to you in terms of VALUE.
Value is always being spoken about here in Santa Clara, where I reside and work as an Overeating Disorder Coach.
So value, let’s talk about value, shall we?
The value of food is not created equal.
Said differently, not all foods are created equal.
And the point I’d like to make the most clear is this: a calorie is not just a calorie!!
You don’t lose weight fast by eating less!
You lose weight by switching to foods with more VALUE.
Value is worth more. So you don’t have to have as much.
Does this make sense at a conceptual level?
So the old equation calorie in = calorie out …
It just isn’t true!
Truth be told back when I was a Personal Trainer, I am embarrassed to admit that while I was in good shape myself, I knew very little about how to help others lose weight.
I was taught by my gym manager how to explain diets to people. He said, ‘a calorie is just a calorie’ so if you eat less calories the body will burn fat and you’ll lose weight.
Sigh. Oh. My Gosh. Looking back, that was terrible advice.
That’s what many of us are told, right?
Just eat less.
But here’s why that slogan is demonstrably false:
A calorie of donut is just a calorie, right?
A calorie of a donut is then equal to the calorie of an avocado, or a nut, or fruit, correct?
Do you see the craziness of this?
A calorie of chip DOES NOT EQUAL the calorie of an avocado or nut!!!
And here’s why:
- You experience fullness partly based on the amount of space food takes up in your belly.
- Chip calories are condensed meaning they don’t fill you up
- So you could have 200 calories of chips and 200 calories of avocados but feel way different afterwards. The chip would make you wayyyy less full than the avocado
- And … nutrition.
- A calorie of chip literally has zero nutrition.
- And guess what. Your body craves nutrition.
- So you can eat calories all you want … but they are empty calories (I’m sure you’ve heard of that before)
Ergo, calories are not created equal.
So what does this mean? What does this have to do with understanding good proteins to eat for weight loss?
You have to fill yourself up with calories that have VALUE.
You can’t be eating crap that literally doesn’t fill you up.
I’m saying the calories you eat must be real. By real I mean they have to take up space and have nutrients.
Want a picture?
I am going to give generic straightforward advice about high protein diet.
Eat 25-30g grams of protein 2-3x a day. At a minimum.
2x a day if you’re a girl. 3x a day if you’re a guy.
Now protein can be made more complex than this, no doubt.
But for people who are just trying to lose weight and keep it off, this is some of the best advice I can give.
Now don’t get hung up too much on the 3x a day or whether the amount of protein you get is 20 grams or 30 grams.
But you need to eat real protein.
Not that fried crap from McDonalds.
Not those burgers that come in sterile plastic bags.
I’m talking home cooked meat. Or nuts, avocados, eggs or tofu.
And to make things even more simple for you…
Here is another resource on what this actually looks like:
Here is a powerful graphic on what 30 grams of protein looks like:
- So you need about 5 eggs, including the yellows OR
- 1 chicken breast OR
- 7 strips of bacon
- 1 hamburger
The bottom line is that calories are not created equal.
Foods that are unprocessed, real foods… these have value!
In particular, natural protein sources give you nutrients and takes up space.
It fills you up!!!
If there ever was a ‘hack’ to lose weight in a sustainable, simple and filling way… It would be protein.
Like every meal, get protein.
Eggs get a bad rap. But they really are amazing. So much protein And much more!
And we have to remember, everybody is different.
What works for me, may not work for you.
But upping your intake of protein is one of the core lessons I teach people.