These 10 proteins really help you lose weight. The other 10 are just famous. Find out which side you're on

These are choices that combine high protein content + lower calorie load + extra nutritional benefits.

1. Skinless chicken breast - lean meat, high in protein and low in fat. Excellent for main meals.
2. Fish (such as salmon, mackerel, herring) - offer good protein + metabolism-friendly omega-3 fatty acids.
3. Egg whites + whole egg - eggs are complete in essential amino acids; they fill you up well and are versatile.
4. Natural, low-fat Greek yogurt - combination of protein + probiotics + low sugar (if well chosen), ideal as a snack.
5. Legumes (lentils, chickpeas, black beans) - vegetable protein + fiber, help with satiety.
6. Tofu or tempeh - complete vegetable alternatives, good for those following a plant-based diet.
7. Lean turkey breast - similar in protein profile to chicken, with a different flavor for a change.
8. Cottage cheese/low-fat quark - low-fat but relatively high-protein cheese.
9. Seafood (shrimp, mussels, crab) - low fat, quality protein, useful in light meals.
10. Quality protein powder (whey or vegetable isolate) - when used as a supplement, can help achieve protein goals, as long as it doesn't replace balanced meals

Not everything that "has protein" helps with weight loss. These options can have significant disadvantages.

1. Processed meats (sausages, bacon, fatty hams) - high in saturated fat, sodium and lower in protein quality.
2. Very fatty red meat (cuts with visible fat) - protein is there, but the extra calories and fat can sabotage the calorie deficit.
3. "Processed" or full-fat cheeses - although they contain protein, a lot of calories and saturated fat make them less ideal choices.
4. Yogurts with lots of added sugar - they promise protein, but the extra sugar and calories can negate the benefit.
5. Industrialized "protein" bars or snacks - often loaded with sugars, fats and additives, with little real quality protein.
6. Low-quality protein powder or with lots of extras (sugar, flavorings) - can become a calorie snack in disguise.
7. Fried or battered chicken - lean protein in appearance, but the way it's prepared adds a lot of calories and fat.
8. Turkey bacon or "light ham" with lots of additives - may contain protein, but the processing and additives reduce the quality.
9. Sushi or ready-made "quick" fish/tuna dishes with fatty sauces - the protein is there, but the sauces and accompaniments add a lot of calories.
10. Nuts or nut butters as the only main source of protein - although healthy, they are very high in calories and relatively low in protein; use sparingly.

• Always prioritize quality protein, combined with legumes, vegetables, fiber and complex carbohydrates.
• Check the method of preparation: grilled, boiled or baked are preferable to fried or with a heavy sauce.
• Adjust portions: even too much "good" protein can lead to excess calories.
• Distribute protein throughout the day (not just at one meal) to maintain satiety and support muscle.
• Vary sources: animal + vegetable protein helps cover amino acids and other nutrients.

It's not just about eating more protein. It's about choosing well, preparing the right way and understanding the context of each food.

Eating chicken breast or eggs can help - but if they're fried in oil or accompanied by heavy sauces, the effect changes. The same goes for "fit" foods that hide sugar, fat or additives that hinder weight loss.

The tip is to vary, balance and keep an eye on the details. Because when it comes to food, it's the details that make the difference.