7 Foods High in Protein Low in Fat for Fast Weight Loss


Proteins are essential for a balanced diet. That would mean you may want to increase your protein intake. Some have gone to the extent of using protein powder too.

However, you do not just eat any food with protein as it might have unhealthy saturated fat you do not need. We recommend going for foods high in protein low in fat to ensure you get the best benefits from consuming more proteins. Let us see which foods you should take that have minimal fat but more protein. 

7 Foods High in Protein Low in Fat You Should Consider for Weight Loss

High-protein foods can be what you need as part of a healthy diet and growing muscle mass. Some people even end up with better fat loss when they stick to a high protein low carb diet. Here are some good protein sources if you are ready to start eating more proteins.


www.healthcanal.com/health/best-fat-burner often recommends using the best fat burners for weight loss. However, if you want to achieve the quickest results, you also need to consider eating a balanced diet in combination with this. It might mean more eggs or egg whites if you like. Eggs are a good source of most of the nine essential amino acids, healthy fats, and many others. 

It is estimated that about half of the whole egg’s content is protein. As you can see, it will be a good source of protein you need for many health benefits. 


Shrimp is also a high-protein food vital to improving your protein intake. We recommend going for the frozen unbreaded shrimp as it is lower in calories and still a convenient option. If the processed shrimp has too much salt for you, consider going for frozen shrimp as it only has naturally occurring sodium. 

Pork Loin

Go for pork loin if you want lean muscle and still delicious high-protein foods. The keyword is buying pork loin rather than pork chops, as it will be the leanest cut of pork you need. 4 ounces of cooked porked loin will have 23 grams of protein and 2 grams of fat. Not bad at all.  

Lean Beef

If you still want essential amino acids, then lean protein such as lean red meat is the right way to go. Lean meat contains less than 10 grams of total fat and not more than 4.5 grams of saturated fat per 100 grams of cooked meat. 

In case the lean meat lacks a label, consider buying those with the name “loin” or “round,” as it means the meat is lean. Combine lean ground beef with a low-carb diet, and you can lose fat. 

Low Fat Cottage Cheese

You can also go for low-fat cottage cheese or low-fat greek yogurt too to get high-protein food. We find that 1 cup of low-fat cheese cottage has 2.5 grams of fat and 28 grams of whey protein for you to use. Make sure you are getting it from a top brand. 


EconoTimes recommends using healthy protein sources such as grilled chicken breast, turkey breast, and white meat chicken to stay healthier. As much as chicken is good, you would want to skip the dark cuts such as drumsticks, thighs, and skin to get more protein. 

Beans, Lentils, and Peas 

Plant protein sources can include black beans, lentils, peas, and more. These legumes are high in fiber and protein but still low in fat. So, if you need high protein low fat diets, do not forget legumes. Other than being high protein diets, the same would also be more filling thanks to having more fiber in them, which can help reduce food cravings. 

How Much Protein Should I Eat to Lose Weight

You may have noticed that more people are advised to eat lean protein foods and low-fat foods. However, how much protein is enough to aid in weight loss? 

Even with a high-protein diet, it is advisable to have a daily protein intake of 1.6 to 2.2 grams of protein for every kilogram of your body weight. Those who work out more often or are athletes can have up to 3.4 grams of protein per kilogram of their weight to lose weight. 

Other Tips to Lose Weight Fast

High protein foods for muscle building are vital. However, what are other ways to lose fat? Taking a dietary supplement that contains natural elements such as apple cider vinegar and green tea may help you lose fat. To know more about this dietary supplement you may look for Oprah Winfrey Gummies Reviews online.


Exercise is an important part of losing weight and improving your heart health. With the thorough suggestion of Blanca Garcia, RDN, we can believe that using protein supplements combined with fat burner supplements may help with weight loss. Just make sure you are consistent with your workout routine to see the difference. 

Intermittent Fasting 

Intermittent fasting is where you take long hours between eating. It can be fasting for 18 hours and eating within a 6-hour window, or any other that you like. The aim is to make the fasting hours longer. So, it can be a good thing to do to allow the body to burn more fat for energy while, at the same time, you lose weight. 


Since we have not mentioned fruits, someone might ask, is fruit high in protein? Well, fruits are not the best protein sources, but they can be good for vitamins and antioxidants. You can use them with enough protein from other food sources, including protein powders. So long as you keep the fat low and work out, you can start to see changes in your body weight.