Instead of beating around yourself for not losing weight and filling your body with the right nutrients will help you achieve desired fitness goals.
Sneak in a bit of protein into every meal and snack: Yogurt, pistachios, lean meat, fish, chicken, turkey, eggs, lentils, and beans are all good sources.
Different foods go through different metabolic pathways in your body and have vastly different effects on your hunger, hormones and the number of calories you burn. Protein helps stabilize your blood sugar, making you less tempted to eat unhealthy foods and help you lose weight.
5 Different Protein Options to Assist Weight Loss:
One study in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours. The study reported the egg-breakfast induced greater satiety and significantly reduced short-term food intake. Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels.
Beans and Legumes
Beans and other legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch. A lot of people have difficulties tolerating legumes. To beat that always soak useful legumes before cooking.
Dairy products tend to be high in protein. One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat. Eating cottage cheese is a great way to boost your protein intake. It’s also very satiating, making you feel full of a relatively low number of calories. Dairy products are also high in calcium, which may aid fat burning. Other low-fat, high-protein dairy products include Greek yogurt and skyr.
They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats. Studies have shown that eating nuts can improve metabolic health and even promote weight loss. What’s more, population studies have shown that people who eat nuts tend to be healthier and leaner than others.
Tuna is another low-calorie, high-protein food. It is popular among bodybuilders and fitness models who’re on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low. If you’re trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.
Starving and not taking a good diet will lead to weight gain in the long run.