There are plenty of healthy protein choices from which to choose for weight loss. Aim for leaner cuts of meat or poultry, as they are lower in fat and calories. In addition, eat more fish, which is high in protein and low in carbohydrates. You also get the benefit of omega-3 fatty acids when you eat fatty fish like salmon, sardines, tuna, and trout. For instance, tuna is rich in omega-3 fatty acids (n-3 PUFA), eicosopentoic (EPA), and docosahexoic (DHA). These fatty acids are known to reduce inflammation and may help in managing chronic diseases such as arthritis. Vegetarians may prefer whole foods that contain alpha linolenic, another omega-3 fatty acid, including soybeans, canola oil, flaxseed and nuts.
Be sure to include an array of soy foods, which are naturally low in calories, fat, and carbohydrates. Soy, the most complete vegetable protein, is also rich in vitamin E, fiber, calcium, magnesium, lecithin, riboflavin, thiamine, folic acid, iron and essential fatty acids and should be a regular part of your weight loss plan.
Also include low-fat dairy, legumes, beans, nuts, nut butters, and seeds, as these foods are healthy sources of protein.