If you’ve ever wondered about why people always talk about the importance of protein, especially in relation to weight loss, here’s a few reasons why:

1. Protein maintains your muscles when dieting (so you look toned not squishy)

2. Protein keeps you fuller (so you’re less likely to feel hungry when dieting)

3. Protein requires the most energy to digest (your body burns more calories eating protein)

4. Protein rebuilds your nails, hair, skin and cartilage (keeps you strong and healthy inside and out)

Sources of lean protein:

• White meat: Chicken breast, turkey
• Seafood: fish (tuna, tilapia, cod, halibut, flounder, etc), lobster, scallop, shrimp, crab
• Egg white
• Grain: Quinoa, amaranth
• Beans & Legumes: kidney beans, black beans, chickpeas
• Soy: Soy milk, tofu, tempeh, miso
• Dairy: low fat cottage cheese, low fat milk, low fat greek yogurt, low fat natural yogurt, feta cheese, haloumi cheese

Sources of fatty protein (don’t stay away from these because they’re ‘fatty’ - lots of these sources have good fats!):

• Other meat: beef, pork, lamb, etc
• Seafood: salmon, oyster, mussel, trout
• Egg whole
• Dairy: Cheddar cheese, full cream milk, full cream greek yogurt, full cream yogurt
• Nuts: almond, brazil, macadamia, pistachio, cashew

If your goals include weight loss or gaining muscle, make sure you prioritize protein in every meal! 

(Source: gettingtothegoalweight)