The Best Proteins and Fats for Losing Belly Fat

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Your quest for a leaner, trimmer midsection should include a crucial understanding of the power-packed duo: proteins and fats. 

Types of Protein

Protein is found in many foods, from animal sources, to even fruits. Did you know kiwi fruits have about 2 grams of protein per cup?

When you consume protein, your body takes longer to digest it compared to carbohydrates or alcohol. This prolonged digestion period helps curb hunger and cravings, keeping you feeling full for an extended duration. Additionally, protein plays a crucial role in preserving muscle mass during weight loss, as muscles burn more calories at rest than fat.

Proteins trigger the release of hormones that regulate hunger and appetite. Cholecystokinin (CCK), released in response to protein presence in the digestive system, slows down digestion and induces feelings of fullness. Other hormones like GLP-1 and PYY may also be stimulated, contributing to reduced hunger and increased fullness.

Animal Sources

Animal sources, such as chicken, beef, eggs, and milk, are rich in protein and often provide a complete set of amino acids essential for the body. While these sources often contain saturated fats, this contributes to prolonged fullness, aiding in appetite control in the long-term:

• Chicken
• Beef
• Pork
• Turkey
• Lamb
• Fish (e.g., salmon, tuna)
• Eggs
• Dairy products (e.g., milk, cheese, yogurt)
• Shellfish (e.g., shrimp, crab, lobster)
• Game meats (e.g., venison, bison)

Plant Sources

Plant sources like beans, soy, seeds, and lentils are high in protein but may lack some essential amino acids. Despite their higher carbohydrate content, they have a higher fiber content, and the soluble fiber in plant proteins offers immediate fullness:

• Beans (e.g., black beans, kidney beans, chickpeas)
• Lentils
• Peas
• Quinoa
• Tofu
• Tempeh
• Edamame
• Nuts (e.g., almonds, peanuts, walnuts)
• Seeds (e.g., chia seeds, sunflower seeds, pumpkin seeds)
• Soy products (e.g., soybeans, soy milk)
• Whole grains (e.g., brown rice, oats, barley)

Protein powders

Protein powders offer a convenient way to increase protein intake without excessive fats or carbs. Opt for cleaner protein powders without added sugars or unnecessary ingredients:

• Whey protein
• Casein protein
• Soy protein
• Pea protein
• Rice protein
• Hemp protein
• Collagen protein
• Egg white protein

Which to use?

Despite their differences, both animal and plant sources of protein can provide the fullness, and reduction in belly fat when used appropriately. However, you’ll have to pick the right protein source dependent on your situation and the diet you’re following.

For example, if you’re following a low carbohydrate diet, while beans and lentils may be good sources of protein, they often come with a lot of associated carbohydrates as well. Even though they are complex carbohydrates, if your diet doesn’t allow for carbohydrate, you’ll have to cut them out, and choose other animal-based sources of protein like chicken or fish.

Or if you’re on orlistat, and are required to be on a diet that controls your fat intake, the amounts of fat from beef and steak may cause problems like flatulence and diarrhea, and you may have to switch to a good plant-based source of protein like soy or beans.

Or if you have a gastric balloon, which relies heavily on solid, bulky foods on making you feel full, you might need to stay away from protein powders or smoothies, since these higher calorie liquids aren’t going to work as well with the balloon.

Ultimately, you might have to find out which sources of protein make you feel the fullest. Testing in yourself which protein sources or powders, and which proportions of each, will allow you to consume the least amount of calories, while keeping you satisfied, is an important piece of information to gather, as it will help tailor your weight loss diet specifically for you.

Types of Fats and Oils

Similar to protein, fats play a role in sustaining fullness for an extended period compared to carbohydrates. Additionally, fats contribute to slowing carbohydrate absorption, preventing abrupt blood sugar fluctuations that can trigger hunger and cravings.

There are three major groups of fats: trans-fats, saturated fats, and unsaturated fats. While they share similarities in triggering a sense of fullness, their impact on health varies.

Trans-fats

Mainly found in processed goods like microwave popcorn butter, margarine, and vegetable shortening, trans-fats are associated with cardiovascular disease. Natural sources exist in small amounts in some dairy and animal meats, but their typical consumption is likely insignificant:

• Processed and packaged baked goods (e.g., cakes, cookies, pastries)
• Margarine
• Microwave popcorn (butter-flavored)
• Fried fast food items (e.g., French fries, chicken nuggets)
• Frozen pizza
• Non-dairy creamer
• Some commercially prepared snack foods (e.g., crackers, chips)
• Store-bought frosting and icing
• Certain types of fried and battered foods
• Some packaged snacks and convenience foods

Saturated fats

Commonly present in animal products such as meat, cheese, and butter, saturated fats can also be found in certain plants like coconut oil. Excessive saturated fat intake may correlate with a higher risk of cardiovascular disease, emphasizing the importance of moderation:

• Fatty cuts of red meat (e.g., beef, lamb, pork)
• Poultry with skin (e.g., chicken with skin)
• Processed meats (e.g., sausages, bacon, hot dogs)
• Full-fat dairy products (e.g., whole milk, cheese, butter)
• Tropical oils (e.g., coconut oil, palm oil)
• Lard
• Certain baked goods (e.g., cakes, cookies) made with butter or lard
• Processed and fried foods
• Some snack foods (e.g., chocolate, chips)
• Fast food items high in animal fats and oils

Unsaturated fats

Found in vegetable oils and seafood, particularly fish, unsaturated fats come in two forms: monounsaturated fats with one double bond and polyunsaturated fats with multiple double bonds. Diets rich in monounsaturated and polyunsaturated fats, such as omega-3s, show a correlation with reduced cardiovascular disease risk:

• Olive oil
• Avocados
• Nuts (e.g., almonds, walnuts, cashews)
• Seeds (e.g., flaxseeds, chia seeds, sunflower seeds)
• Fatty fish (e.g., salmon, mackerel, trout)
• Canola oil
• Soybean oil
• Peanut butter (unsweetened)
• Dark chocolate
• Tofu
• Nut butters (e.g., almond butter, cashew butter)
• Sunflower oil

Which to use?

Technically, all the fats and oils will help to trigger fullness. However, if you also want to watch your cardiovascular health, it would be a good idea to focus on consuming sources of unsaturated fats and avoiding trans-fats.

You could increase your intake of fatty fish, like salmon or sardines, drizzle some olive oil onto your tossed salads, or even add some coconut oil into your morning coffee, to increase the fullness of these foods, and allow you to eat less throughout the day.

Learn more about

• Foods To Avoid To Lose Belly Fat
• Why Is It So Hard to Lose Belly Fat?
• Other foods for weight loss

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  The Glycemic Index Diet: an overview
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