If you are trying to lose weight and reduce your body fat, increasing the amount of protein in your diet is a key factor. New research shows that having a diet with a higher amount of protein satisfies your hunger more than carbohydrates and fats. Increasing the amount of protein in your diet to 30% of your overall food consumption has been proven to be a key ingredient with weight loss.

Combining the increase in protein, along with regular exercise has been proven to increase lean muscle grown, reduced body fat and weight loss. It is suggested that eating between 0.5 grams and 1.0 grams of protein per pound of your body weight. Here are some suggestions to some of the best protein to add to your diet.

Egg whites: Due to the effort your body needs to digest egg whites, it causes your body to burn more calories to digest them. Also eating egg whites without any carbs, it causes your system to secrete more glucagons, and that helps with promoting weight loss.

Turkey: When turkey is eaten later in the day, it helps with getting a good night sleep due to the tryptophan. Turkey is also low in fat and has a higher amount of protein than other meets.

Fish: With the higher amounts of lean protein and good fats, Fish is an excellent source of protein. Fish should be a main staple of any weight loss program to also assist with the building of lean muscles. Salmon is one of the best sources of protein, and is a popular item if you are eating out as well. Canned tuna is also a great and quick source for lean protein as well.

Lean Beef: A cut of lean beef in a steak is a staple food. A 3.5 ounce cut of beef has about 30 grams of protein and has fewer than 10 grams of total fat, less than 4.5 grams saturated fat and less than 95 mg of cholesterol. Plus, it’s rich in energy-boosting iron.

Cottage Cheese: With a high amount of protein, as well as a high amount of calcium, Cottage Cheese is a great snake option that helps with curbing hunger, while fueling the body.

Quinoa: This great grain is a great substitute for rice with meals. It has a high concentration of protein and is a great solution to round out any meal.