This Article is From Jul 16, 2019

Weight Loss Tips: Ditch Protein Supplements, Try These Natural Sources Of Protein For Healthy Weight Loss And Muscle Gain

Protein: Natural sources of protein can help you lose weight and gain muscle mass in a healthy way, without any side effects. Here are some of the best sources of protein that must be a part of your diet.

Weight Loss Tips: Ditch Protein Supplements, Try These Natural Sources Of Protein For Healthy Weight Loss And Muscle Gain

Weight loss: Natural sources of protein include cottage cheese and lentils


  • Amaranth is a gluten-free source of protein
  • Eggs are one of the healthiest protein soruces
  • Pumpkin seeds and sunflower seeds are also good protein sources

Protein is an important macronutrient for weight loss and good health. It helps in building muscle mass and makes you feel for longer, thus reducing appetite and overall calorie intake. It is probably because of this reason that many people resort to taking protein shakes made from protein powders and other protein supplements. While this is a common phenomenon among body builders, some people take protein supplements to speed up their weight loss routine. However, the latter might not be the best thing to do. When it comes to increasing protein intake, it is best done by resorting to healthy resources and slowly increasing protein consumption over time. Read on to know about natural sources of protein that can be beneficial for weight loss and build up of muscle mass.

Healthy sources of protein that are cheaper and healthier than protein supplements

1. Eggs

Without a doubt, eggs are one of the best sources of protein that exists. Not only are they cheap and easy-to-make, they are also easily available and versatile in nature. You can have egg white omelette with every meal or eat boiled egg whites for breakfast. Adding eggs to your diet is a healthy way to add protein to your diet. They can fill you up, reduce your appetite and overall calorie intake, thus helping you lose weight.


Protein rich eggs can be included in keto diet as well
Photo Credit: iStock

Also read: Weight Loss: Homemade Protein Powder/ Protein Bars That Can Keep Your Weight Down

2. Cottage cheese

Also known as paneer, cottage cheese can be your go-to food for increasing protein intake. It is low in calories and high in protein. Paneer can be great for athletes who want to gain muscle mass. Like eggs, cottage cheese too is filling and can help you feel full for longer, aid weight loss.

3. Lentils

Lentils are a great source of vegetarian protein. They are also high in fibre-rich carbs, which are healthy for your body. Lentils are an amazing source of plant-based protein, thus meeting protein requirements of vegans and vegetarians.

Also read: Want To Be Quicker? Here Are 10 Foods That Can Boost Your Reflexes; Some Of Them Are Great Protein Sources As Well!

4. Amaranth

Amaranth is a gluten-free protein rich grain that can meet your daily protein requirements and help you lose weight. One cup of soaked amaranth can provide you 9 gm of protein. What's more is that the grain is also a rich source of manganese, magnesium, phosphorus, iron and folate. It can be cooked in the same way as quinoa and rice and can be consumed as part of breakfasts and salads.

5. Pumpkin seeds

These tiny seeds are indeed a powerhouse of protein and other nutrients. They are budget friendly and can be snacked on. Pumpkin seeds are also rich in Vitamin E and phenolic acid. They can help in reducing inflammation in the body. Add them your oatmeal, munch on them along with your meals or with nuts.


Protein rich pumpkin seeds can help you lose weight
Photo Credit: iStock

Also read: Weight Loss Diet: Protein-Rich Snacks Under 100 Calories

6. Sunflower seeds

One ounce of sunflower seeds can contain around 6 gms of plant-based protein. Vegans and vegetarians can increase their protein intake by consuming sunflower seeds. Sunflower seeds have a buttery flavour. Along with protein, they are also rich in nutrients like Vitamin E and magnesium. They are versatile, inexpensive and easily available. Snack on sunflower seeds for more protein and healthy weight loss.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.