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Protein is great for weight loss. It’s the most satiating macronutrient, meaning it fills you up more than fat or carbs.
A 2019 study found that eating more than 30 grams of protein in a meal increases thermogenesis, or heat production, which causes people’s bodies to burn more calories at rest.

Greek Yogurt
-A 2017 study found that people who consumed Lactobacillus as part of a weight-loss diet lost significantly more weight than people who ate the same diet without probiotics.

Tofu
A 2012 study of menopausal women found that increasing estrogen caused significant fat loss
A 2007 review found that eating soy-based protein in particular helped women lose weight. The researchers concluded that soy’s estrogenic effect was likely a part of the reason.

Fatty Fish
Fatty wild-caught fish are a great source of complete protein.
They’re also high in omega-3 fats, which can help you lose even more weight.
A 2021 study had two groups of adults eat identical diets, except one group added omega-3s.
The group that added omega-3s lost significantly more belly fat than the other group.

Which fish are best for omega-3s? Remember the acronym SMASH:
Salmon
Mackerel
Anchovy
Sardine
Herring

REFERENCES:
https://pubmed.ncbi.nlm.nih.gov/17824197
https://pubmed.ncbi.nlm.nih.gov/30269898
https://pubmed.ncbi.nlm.nih.gov/28001147
https://pubmed.ncbi.nlm.nih.gov/35815739
https://pubmed.ncbi.nlm.nih.gov/35815739
https://pubmed.ncbi.nlm.nih.gov/25526866

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