Losing weight can be a daunting challenge for many, but eating the right food can make it easier.
Registered dietitian Jane Fellworth explains that eating protein-rich foods in your diet can play a major role in any weight-loss journey.
She noted that there is a list of protein-rich foods that nutritionists recommend for weight loss, including the following:
Peanut butter is rich in “healthy” proteins and fats.
Peanut butter is low in carbs and can be a great source of protein and “healthy” fats.
“My favorite protein-rich food for weight loss is peanut butter,” nutritionist Rebecca Steppe told Business Insider. “For every meal (usually two tablespoons), you’ll get about 8g of protein.”
Start your day with some nutrient-rich eggs:
“Eggs are a great food for losing weight. They are packed with vitamins and minerals, and one egg contains about 6g of high-quality protein with all the essential amino acids,” Fellworth told Business Insider.
Add salmon to your diet.
“One of my favorite foods for weight loss is salmon,” said Filinworth.
Although salmon is a fatty fish, eating the right type of fat does not necessarily mean that you will gain weight.
Fish contains essential omega-3 fatty acids, which you must get from your diet because the human body cannot produce them.
Black beans are a great vegan protein for losing weight:
“My favorite plant-based protein for weight loss is black beans,” says Fellnworth.
“Business Insider” said that in addition to being high in protein, black beans are also rich in fiber, so they can help relieve constipation and bloating, which can be attributed to weight gain.
Choose low-calorie meats like chicken breast.
Nutritionist Sabrina Russo explained to Bones Insider: “When looking for the best protein-rich foods for weight loss, think of low-calorie, high-quality ingredients.”
She said the first things that come to mind are lean meat, poultry and fish. These are all a great source of complete protein with few carbs and fats.
Try switching from white to whole grain carbohydrates.
“Protein-rich seeds and wholegrain products are another great option,” says Russo.
And she advises: “Try to incorporate wholegrain pasta or high-protein biscuits into your diet, as these grains help keep you full without as many calories as white, processed carbohydrates.”
Eat low-fat dairy products.
“Low-fat dairy products are also examples of high-protein foods that may be beneficial for weight loss,” Russo said.
She suggested choosing plain, low-fat or skimmed milk, yogurt or cheese.
You can also enjoy plain yogurt with fresh berries for some natural sweetness.
Add some cottage cheese to your diet.
Quraish cheese is known as a soft white cheese that is made from ayran or yogurt after the fat has been removed from it.
“This protein-rich dairy is a great addition to any meal,” says dietitian Stachi Gulpin.
A cup of this low-fat cheese with 1% milk fat can contain about 28 g of protein.
And although a serving of cheese is fairly high in sodium, you can look for brands that are low in sodium or sodium-free.
Use quinoa as a substitute for rice or pasta.
“These gluten-free seeds are a delicious and healthy alternative to rice or pasta,” Golpin explains.
A serving contains approximately 8g of protein and 5g of gut friendly fiber.
Nuts are another great option for plant-based protein:
“Nuts are a great, nutritious addition to any healthy lifestyle plan,” Golbin told Business Insider.
Almonds, peanuts and peanuts each contain roughly 6g of protein per ounce (about 30g) with about 3g of gut friendly fiber.
Add the shrimp:
“Shrimp is a protein full of very low calories,” says nutritionist Summer Yol.
She added that it is an excellent source of iodine, which we need to support thyroid health and manage our metabolism.
Source: Business Insider