Nowadays, there are many different diets that people are choosing to lose weight. From the slow-carb diet to dry fasting, people will try anything to lose those few extra pounds. However, many of these are complicated and not suited to everyone. While it is important to consult with your physician, one method that has been tried and tested is the high-protein diet.
First of all, it’s vital that you know that you won’t lose weight overnight simply by adding foods rich in protein to your diet. With that said, this macronutrient has various benefits that make your dieting process easier. For instance, it will help you feel full and satisfied for longer. Then, these foods need more calories to be digested. Finally, the protein will build stronger muscles and help you maintain muscle mass.
So, what foods do you need to add to your diet to reach your goals? Take a look.
What you want when on a high-protein diet is lean meats that are low in fat and calories. There is no better source of that than white meat turkey and chicken, eaten without the skin. Turkey can give you around 13 grams of protein per 100 g. On the other hand, 136 g of skinless chicken breasts can contain about 26 grams of protein.
Other types of meat are also a good source of protein. For instance, beef comes in different types so you get to choose a piece according to your needs. You want to lean beef to help with your goal. Furthermore, avoid processed meats and keep in mind that red meat can increase the risk of inflammation.
If you’ve been eating poultry and beef on a regular basis, perhaps you’d like to try out some quality exotic meats. Game meat you can consider includes kangaroo, goat, and quail, for example. Kangaroo meat is very high in protein as you can get 20 grams of protein, only 1 gram of fat, and 100 calories per 3-ounce serving. It also contains omega-3 fatty acids and is linked to a variety of health benefits such as reducing obesity and having anti-carcinogenic properties. Moreover, goat meat has 18 g of protein per 3-ounce serving, so it’s another great choice to consider.
You should also add seafood to your diet as it is rich in omega-3 oils as well as protein. Go for various types of fish like yellowtail, salmon, and tuna. However, don’t forget about other seafood such as lobster and shrimp.
Dairy products are another type of food full of protein as well as calcium. Look for low-fat products, like skim milk, yogurt, and cottage cheese. Plus, there are various kinds of cheese that you can opt for as well as milk and yogurt.
When looking for protein, nutrients, and healthy fats, we cannot overlook eggs. Luckily, there are many recipes that include eggs that are super easy to make so including them into your diet should not be difficult. Plus, eggs make us feel full for longer and help us not overeat.
Nuts and seeds
Nuts and seeds can not only lower cholesterol but they also provide us with healthy fats, fibre, and protein. From peanuts, almonds, and cashews to hemp, pumpkin, flax, and sunflower seeds, the choices abound so pick whichever you like best.
If you are vegetarian, you might be looking for a source of protein that is not meat-based. In that case, consider peas, chickpeas, kidney beans, black beans, soybeans, and lentils, for instance.
Finally, crackers, cereals, brown rice, and whole-grain types of bread can all provide you with protein as well as lots of fibre.
When looking to lose weight, you can try the high-protein diet. Implement the foods listed above and you should be able to reach your goals.