If you’re focusing on high-protein foods to support your weight loss journey, you’re on the right track! Protein helps keep you full, preserves muscle, and supports metabolism. However, not all “high-protein” foods are created equal. Some popular choices pack more fat and carbs than protein, which could be slowing your progress or even causing weight regain. Here are six sneaky culprits that might be derailing your efforts:

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1. Hummus (6g fat, 5g carbs, 2g protein per serving)

Hummus is often marketed as a nutritious, protein-rich snack, but with just 2g of protein per serving, it’s more of a fat and carb source. While it has fiber and healthy fats, relying on hummus for protein won’t get you far. Instead, pair it with high-protein veggies like edamame or dip lean meats into it for balance.

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2. Guacamole (5g fat, 2g carbs, 0g protein per serving)

Avocados are packed with heart-healthy fats, but guacamole contains virtually no protein. It’s a great addition to meals for flavor and satiety, but it shouldn’t be your primary protein source. Try adding grilled chicken or cottage cheese alongside it for a protein boost.

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3. Peanut Butter (16g fat, 8g carbs, 7g protein per serving)

Yes, peanut butter contains some protein, but the fat-to-protein ratio is heavily skewed. With 16g of fat per serving, the calories add up quickly. If you love nut butters, opt for powdered peanut butter or balance your intake with a lean protein source like Greek yogurt.

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4. Salami (16g fat, 14g protein per 2 oz.)

Salami does provide protein, but it’s also loaded with saturated fat and sodium, which can contribute to water retention and bloating. Choosing leaner deli meats like turkey or chicken breast will give you the protein you need without the extra fat.

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5. Pepperoni (18g fat, 16g protein per 2 oz.)

Similar to salami, pepperoni contains protein but is high in fat and processed ingredients. It’s fine in moderation, but if you’re consuming it regularly, it may be contributing to weight stalls. Swap it out for leaner protein sources like grilled chicken or egg whites.

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6. Smoked Sausage (14g fat, 7g protein per 2 oz.)

While smoked sausage has some protein, it’s outweighed by the high fat content. Processed meats like sausage can also increase inflammation and digestive issues, making weight loss even harder. Consider opting for leaner alternatives like chicken sausage or turkey kielbasa.

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The Bottom Line

While these foods can still fit into a balanced diet, they shouldn’t be relied on as primary protein sources. If your goal is weight loss, focus on lean protein options such as chicken breast, fish, egg whites, Greek yogurt, or cottage cheese. Paying attention to the protein-to-fat ratio in your diet can make a huge difference in achieving and maintaining your weight loss goals!

Looking for more weight loss tips? Stay tuned for next month's newsletter!