Nov 17, 2015
If you want rapid weight loss, whether you eat a ribs-and-burgers diet, or live a vegan lifestyle and carefully balance your vegetable proteins, chances are you need more, especially if you want rapid weight loss.
The Recommended Daily Allowance for men is 56 grams a day, and for women it’s 46 grams. That’s about what you’d get in 4 to 5 chicken drumsticks or two large hamburgers. Or 2 ½ pork chops, 15 slices of bacon, or an 8-ounce steak.
In a 2015 study in the American Journal of Physiology Endocrinology and Metabolism, researchers found that those who ate twice as much protein as the Recommended Daily Allowance had greater net protein balance and muscle protein synthesis that means it was easier for them to maintain and build muscle, and keep their metabolisms high. So even if you eat a burger for lunch and a couple of pork chops for dinner, you’re still coming up short in the protein department. To help you reach your fitness and weight-loss goals, the researchers behind Zero Belly Cookbook uncovered and ranked these 30 best high-protein foods for metabolism.
2 grams per 1.25 Tbsp
30 calories, Even a tiny dose like this packs fiber, protein, tons of vitamin A and K, folic acid, manganese, iodine, and chlorophyll, to name a few. just know that a single tablespoon will have you operating at peak performance levels. So even if the protein count is low, you’ll last longer at the gym.
2 g per fruit
Plenty of studies have shown that grapefruit is a powerful weight-loss food. One study in the Journal of Medical Food found that people who ate half a fresh grapefruit a day lost 3 ½ pounds in 12 weeks and making no changes in diet or exercise. And pair it with green tea, as part of the 17-Day Green Tea Diet. Its metabolism-boosting compounds, called catechins, increase metabolism and speed the liver’s capacity for turning fat into energy.
2 grams per 2 Tbsp
Flax has a good fiber content and rich omega-3 fatty acid, but flax is actually a potent protein source as well. Two tablespoons gives you 2 grams of muscle-building protein as well as 4 grams of metabolism-enhancing fiber. Mix some into a protein shake.
Unsweetened Cocoa Powder,
2 g per 2 Tbsp
Mix some cocoa powder into a smoothie for a boost. In addition to delivering a gram of protein for every 12 calories, it will also give you 4 grams of fat-burning fiber and 20% of your daily value for the essential muscle-making mineral manganese. ( do your research as MANY cocoa products contain unacceptable levels of cadmium)
2.5 grams per ½ cup
It's a metabolism-boosting protein. The seeds have 8 grams of protein per ¼ cup once you’ve roasted and salted them, but the squash meat itself will supply another few grams. Spice it up with cinnamon and serve it as an alternative to sweet potatoes.
2.5g per falafel
Falafels are little balls of chickpeas and herbs that deliver a gram of protein for every 25 calories.
2.5 grams per ½ cup
Like pomegranate, passion fruit delivers a surprising dose of protein thanks to its edible seeds; a half cup also gives you 12 grams of fiber and more than half a day’s vitamin C. It will boost your metabolism.
3 grams per ½ cup
Like all legumes, peas are great sources of protein. But you can get an additional boost from sweet peas, the kind that come in their own edible pods. You’ll get a gram of protein for every 15 calories you consume.
3.3 grams per serving
This has one of the highest protein-per-calorie ratios in the world: 1 gram of protein for every 8.7 calories. A serving will give you 3.3 grams for just 28 calories that’s more protein than a spoonful of peanut butter.
4 grams per fruit
High in healthy monounsaturated fats, avocados, It's one of the superfoods.
4 grams per serving
Most mushrooms deliver about 4 grams of protein per serving, for less than 40 calories. They’re also a great source of selenium, a mineral that’s essential for proper muscle function.
5 grams per ½ cup (cooked)
less than 5 grams of carbs for every gram of protein, about what you’ll get from quinoa. Spelt and amaranth deliver similar benefits.
5 grams per fruit
Pomegranates are a protein powerhouses. The protein is in the seeds of the fruit.
Don't buy the one that's a drink it's loaded with sugar.
Japanese soba noodles,
5.8g per cup, cooked
113 calories per cup, soba noodles have a low 24 grams of carbs.
6 grams per 1 cup serving
In addition to its 4 grams of fiber, a cup of oatmeal delivers as much protein as an egg.
6 g each
Two-thirds of the egg’s protein is in the white, but the egg yolks are the single best dietary source of the B vitamin choline, an essential nutrient used in the construction of all the body’s cell membranes. Choline deficiency is linked directly to the genes that cause visceral fat accumulation, particularly in the liver. Yet according to a 2015 National Health and Nutrition Examination Survey, only a small percentage of all Americans eat daily diets that meet the U.S. Institute of Medicine’s Adequate Intake of 425 mg for women and 550 mg for men.
6 grams per ½ cup
Hummus delivers a gram of protein for each 36 calories. Made from chickpeas and olive oil.