Are Your Favorite “High Protein” Foods Stalling Your Weight Loss?

If you’ve been working hard to eat more protein for weight loss, you’re on the right track! Protein helps keep you full, supports muscle maintenance, and plays a major role in long-term weight management—especially after bariatric surgery.

But not all protein is created equal. Some foods that sound like great protein options are actually higher in fat than protein, which can slow down your progress and even contribute to weight regain if eaten too frequently.

Here are three common culprits I see again and again:

🥩 Salami

Sure, it’s got protein—but it’s also loaded with saturated fat and sodium. A few slices of salami can pack in way more fat than you might expect, with only a small amount of actual protein to show for it.

🍕 Pepperoni

Delicious? Absolutely. But pepperoni is mostly fat with just a little protein. It’s easy to overdo it when adding it to snacks or meals, especially if you think of it as a good “protein choice.”

🌭 Smoked Sausage

This one might surprise you. While smoked sausage does offer a decent amount of protein, it’s often paired with a high dose of saturated fat and sodium. That combo can work against your weight loss goals, especially when portion sizes get a little generous.

So what should you eat instead?

If you're aiming to hit your protein goals while staying on track with your weight loss, leaner options are the way to go.

Try:

✅ Skinless chicken breast

✅ Ground turkey

✅ Tuna or salmon (fresh or canned in water)

✅ Egg whites

✅ Low-fat Greek yogurt

✅ Cottage cheese

✅ Protein shakes or powders (when needed)

These choices offer high-quality protein with much less fat, helping you feel full longer and support your metabolism—without sabotaging your goals.

Need help fine-tuning your meals?

If you’re unsure whether your current meals are working for or against your weight loss, let’s chat! I offer 1:1 nutrition support to help you avoid common bariatric nutrition mistakes and feel confident in your choices.

📅 Book your free discovery call now and let’s get started!