Diets and Nutrition

High Protein Foods With Low Calories

High protein foods with low calories – In the quest for healthy weight loss, optimizing your nutrition is a key step.Poor dietary habits are in most cases, the cause of the onset and maintenance of unhealthy body composition.


high protein foods with low calories


Suffice to say, healthier nutrition will lead to a healthier you.


To achieve a healthy diet you will need to remove some of what was common as well as add certain things you previously ignored.


Refined and industrially processed foods are a definite no go on this journey to a new and improved you, but along with this, you also want to switch your nutrient ratios and add more whole foods from natural sources.


When it comes to switching nutrient ratios, one that can really help boost your success is an increase in protein.


Evidence shows that an increase in protein relative to other nutrients boosts weight loss potential. But why is this?



Why high Protein Foods With Low Calories Is Good For Weight Loss


Protein is one of the 3 macronutrients your body needs to survive and thrive.

high protein low calorie

The others are fat and carbs.


When it comes to weight loss, high protein low calorie can help in several ways.


Firstly, it assists in calorie restriction. That’s because protein is more satiating than the other two, fat and carbs.


This means you feel physically full of the relatively lower caloric value of protein than you would with carbs or fat.


When your body and brain feel full, you are able to eat less without the sense of self-deprivation or feeling like you’re starving yourself.


Another way protein contributes to healthy weight loss is through the thermic effect of digestion.


When you eat, your body uses energy to digest the food you have consumed. As it turns out, protein requires the most energy to digest.


The amount of energy you burn relates to how much weight you can lose, so by digesting protein, you are boosting your net energy expenditure higher than you would with the same amount in either fat or carbs.


Lastly, high protein foods with low calories also boosts metabolic function by providing both fuel and raw materials for metabolic components such as enzymes and carrier proteins.


This article will look at food which is not only high in protein but also low in overall calories for an optimized weight loss diet option.



Top 5 High Protein, Low-Calorie Foods


Egg Whites


The protein density in eggs is second to none, but calorically speaking, they can pose a problem if you are trying to restrict your energy intake.

high protein foods with low calories

This is because the egg yolk (the yellow bit in the middle in case you were wondering) is high in calories.


Fortunately, eggs can be enjoyed without the yolk. Simply by eating the whites, you can reap the protein benefits while taking advantage of a low-calorie food options.





Fish is one of the healthiest meat options available.

high protein foods with low calories

Not only is it a great, lean complete protein source, fish also comes packed with other great nutrients such as vitamins E and D as well as healthy fats.


This also comes with the added benefit of fish being quite a low calorie, of course depending on which type you consume.





Quinoa is the darling of the vegan and gluten-free movements.

high protein foods with low calories

This seed is a ready substitute for much common grain and seed-based foods such as rice and couscous.


It is reputed as being one of the few common plant sources with a complete protein profile. That means it contains all 9 amino acids essential to human health.



Hemp Seed


Hemp seed has a degree of popularity akin to that of quinoa.

high protein low calorie diet

Derived from the hemp plant, a plant with many industrial and medical applications, hemp seeds are a protein powerhouse.


Hemp contains all 9 essential amino acids with a relatively low energy value making it one of the great high protein low calorie diet.





Spirulina is a strain of blue-green algae harvested for its plethora of health benefits.

high protein foods with low calories

It is a powerful antioxidant and detoxifier, helping remove heavy metals from the body.


Spirulina is yet another complete protein, containing all 9 essential amino acids.


The crazy thing about spirulina is the fact that its protein density rivals most natural food sources available to humans. With over 60% protein content, it measures up to some supplements!





In order to lose weight in a healthy way, one must look at their nutritional habits.


If protein quantity and quality aren’t up to scratch, then it's time to consider upping your game in this department.


Look out for sources that are both high in complete protein, and also low in calories.


There are many more besides the ones we’ve listed. But these are some of our favorites.

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