The #1 Best Protein to Eat to Shrink Belly Fat, Says Dietitian

·2 min read

Pesky belly fat can seem tough to get rid of. The unwanted excess weight you carry, although completely common, may seem like a burden at times. That's why you try to find ways to rid of belly fat, ranging in everything from how you workout to what you eat. Consuming certain food groups more than others may also seem like a vital option to help shrink the waistline.

Protein, for example, is an essential part of the diet. Getting your protein's correct daily intake can be great for the body, including leading to potential weight loss. Some proteins are more beneficial for this effect than others. According to Julie Upton, M.S., R.D., and member of our medical expert board, the best protein you can eat to help shrink belly fat are eggs.

"While no protein can shrink belly fat, high-quality protein can help increase satiety and reduce cravings to help you lose weight and belly fat," says Upton. "One of the best proteins to do that would be eggs."

Eat this, not that
Eat this, not that


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According to Upton, eggs are the "gold standard" for high-quality protein, as they contain all 9 essential amino acids. Consuming all nine essential amino acids is important for your body because they help build muscles, cause chemical reactions in the body, transport nutrients and prevent illness, as well as carry out other functions.

A lack of amino acids in your body can result in decreased immunity and digestive problems. It can also lead to depression, fertility issues, lower mental alertness, and more. Therefore, eating eggs is your best option to ensure you're getting the proper nutrients.

"Eating an egg-based breakfast has also been shown to help keep people satisfied longer so they can more easily reduce how many calories they eat, to help them lose weight and belly fat," says Upton.

Specifically, egg yolks contain a nutrient called choline that is essential to calorie-burning metabolism. The yolk also consists of Vitamin D, which a 2018 study found that Vitamin D in your diet could potentially reduce belly fat.

boiled eggs
boiled eggs

Overall, getting your protein intake can come with many benefits. Along with building lean muscle, this includes helping to repair tissue, digest food, and regulate hormones.

When it comes to losing belly fat, eating your protein in moderation can help maintain a healthy weight and curb hunger. According to research published in the Nutrition&Metabolism journal, eating protein will help keep the metabolism moving quickly, keep energy levels high, and keep you fuller for longer.

To get the best results, Upton suggests striving to get about 20 to 25 grams of protein at each of your main meals.

"There's no need to go overboard, as more is not going to necessarily be better, so keep your protein intake to three times a day at the recommended amounts," says Upton.