For weight loss, choose healthy proteins. If you don’t want to lose muscle mass (or feel starved) while trying to lose weight, eat enough protein.
How much? 15 percent of daily calories for women. Athletes and men may need up to 35 percent.
What kind? Choose mostly plant-based proteins: They also offer fiber, healthy fats, and an array of nutrients. Limit your intake of saturated fats from dairy and red meat; the latter (especially processed meats) can increase risk for heart disease and cancer.