You may have heard that high-protein diets are the best way to lose weight.
The truth is that in order to lose weight – and keep it off – you need to make lifestyle changes that incorporate a healthy eating plan and exercise. An excess of calories – no matter where the calories come from – will lead to weight gain. Your eating plan should be based on balanced eating habits you can follow for life.
Making sure that you get enough protein is important. When you replace low-quality carbs – like sugary snacks and beverages, chips, white bread, and other foods with little or no nutritional value – with protein, you can lose weight because protein takes longer to digest, is more filling and requires more energy to metabolize.
Protein can make you feel fuller longer – which is a big deal when you are trying to cut calories. There are also many nutritional benefits to protein – it helps your muscles repair, recover and grow after exercise. Muscle burns more calories than fat, which can help you lose weight.
How much protein should you consume per day? The U.S. Dietary Guidelines recommend between 10 to 35 percent of your daily calories from protein for adults. So if your goal is to eat 2000 calories per day to lose weight, then you should eat between 50 – 175 grams of protein per day. (There are 4 calories in 1 gram of protein.)
Here is a list of the top 27 protein sources for truckers who want to eat adequate protein to help them lose or maintain their weight. These foods can be found in restaurants while on the road, kept in your truck for snacks or packed in your cooler for meals on-the-road.
4. Chicken breast
11. Cottage cheese
12. Greek yogurt
18. Pork tenderloin
19. Whey isolate protein powder (keep some with you on hand)
20. Grass-fed beef
23. Pacific cod
24. Peanut butter (unsalted, no-sugar added)
25. Sprouted whole grain bread
26. Organic, grass-fed milk
27. Pumpkin seeds
Protein is essential to decrease hunger, increase feelings of fullness, boost metabolic rate and protect muscles. Try eating a variety of protein sources as an effective tool for losing weight and improving your body composition.