12 High-Fiber, High-Protein Foods That Burn Fat and Keep You Full
Struggling to lose weight while fighting constant hunger? The solution might be simpler than you think. Jenn Clayton, a Certified Weight Loss and Nutrition Coach who maintained a 140-pound weight loss, shares her secret: foods rich in both protein and fiber. These powerhouse combinations keep you satisfied longer while supporting your weight loss goals.
Black Beans: The Weight Loss Superfood
"Black beans are extremely versatile," says Jenn in her post. A half-cup serving provides 70 calories, 5g protein, and 7g fiber. Rich in antioxidants, they fight chronic illness while keeping you full.
Lentils: Your Gut Health Hero
With 115 calories, 9g protein, and 8g fiber per half-cup, lentils pack a nutritional punch. "They feed your good gut bacteria, which is crucial for weight loss," Jenn explains.
Barley: Your Smart Carb Choice
"This is what I substitute for rice most of the time," Jenn shares. A quarter-cup serving contains 123 calories, 5g protein, and 5g fiber, making it an excellent pasta or rice replacement.
Edamame: The Plant Protein Powerhouse
Per 100g serving, edamame delivers 121 calories, 12g protein, and 5g fiber. "Because edamame is made from soy, it's packed with plant-based protein," Jenn notes.
Rolled Oats: Your Breakfast Champion
One cup provides 307 calories, 11g protein, and 8g fiber. "Oats have both insoluble and soluble fiber, helping support digestion and regulate appetite," Jenn explains.
Almonds: The Perfect Portable Snack
Twenty-three almonds (28g) contain 164 calories, 6g protein, and 4g fiber. "They're portable and super filling," Jenn says, noting their high vitamin E content.
Flaxseed: The Hidden Fat Fighter
A tablespoon offers 55 calories, 2g protein, and 3g fiber. "You need flaxseed in your life," Jenn insists, highlighting its omega-3 benefits.
Quinoa: The Complete Protein Source
One cup of cooked quinoa contains 222 calories, 8g protein, and 5g fiber. "It's a complete source of plant-based protein," Jenn explains.
Pistachios: The Smart Snacking Nut
Forty-nine kernels (28g) provide 159 calories, 6g protein, and 3g fiber. "Pistachios are different from other nuts," Jenn notes. "They're an amazing source of both protein and fiber."
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Chia Seeds: The Fiber Champion
One ounce contains 138 calories, 5g protein, and 10g fiber. "My favorite way to incorporate chia seeds is to make chia pudding," Jenn shares.
Tempeh: The Probiotic Protein Star
Three ounces deliver 190 calories, 20g protein, and 4g fiber. "If you prefer plant-based protein, tempeh is amazing," Jenn says.
Chickpeas: The Versatile Weight Loss Friend
Half a cup provides 135 calories, 8g protein, and 7g fiber. "Chickpeas can help lower cholesterol and improve brain health," Jenn explains.
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The Science Behind These Superfoods
Recent research confirms why these foods work so well for weight loss. According to Mayo Clinic, fiber absorbs water and adds bulk, helping you feel full longer and prevent overeating. The University of California, Irvine reports that fiber feeds beneficial gut bacteria, supporting both digestive health and metabolism.
Benefits Beyond the Scale
Harvard Health's analysis of 250 studies shows that high-fiber foods can reduce mortality risk from heart disease and cancer by 16-24%. Mayo Clinic adds that soluble fiber helps lower cholesterol, while the University of Michigan notes its role in stabilizing blood sugar levels – making these foods essential for overall health, not just weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
