While it may take a while to lose weight, it doesn’t have to be filled with tasteless food and hunger. The key to healthy weight loss is following a diet that will keep you full without adding calories and fats. High-protein food allows you to stay satiated while shedding undesired pounds along the way, especially if combined with exercise. If you are on this life-changing journey, here is delicious protein food to keep you full and help you lose weight.
Incorporate chickpeas into your diet
Chickpeas can be part almost of every meal, but you can also use them as the main ingredient to make delicious food. For weight loss meal plans, this legume is perfect because it has a high percentage of fiber and protein so you will feel fuller. Another plus side of chickpeas is their property to control glucose and insulin response, meaning you will eat low-calorie food but won’t get hungry fast.
Hummus is the most famous chickpea dish that is an excellent spread for wraps and sandwiches. Still, you can put them in cooked meals, like soups, or grind them and make falafel. The latter are commonly prepared as deep-fried balls, but you should make patties and bake them instead for a healthier version.
Eat black beans for carbs, protein, and fiber
If you are wondering whether there is a healthy carb, the answer is black beans. They are high in protein, gluten-free, and a perfect source of fiber. A study from 2009 demonstrated that beans as a leading source of protein in a diet can lead to a significant loss of body fat. Also, the study participants showed a decrease in waistline, lower cholesterol levels, and decreased blood pressure.
One way to have a meal focused on beans is to make a burrito bowl. Besides black beans, grill chicken breasts and cut them into cubes, then add grilled veggies, and homemade salsa to the bowl as well. Because beans lower leptin (appetite hormone) levels, you won’t get the munchies before the next meal.
Take whey protein on the go
Whey protein is a product made from milk and cheese and contains amino acids that are important for weight loss (BCAAs): valine, isoleucine, and leucine. It can help muscles grow, especially lean muscles, so if you are exercising it can help you tone your body and lose fat.
You can’t eat it on its own, but use it to prepare a meal, usually a smoothie or shake. If you are already on the weight-loss diet, add whey protein into the mix when you make breakfast or in the after-workout snack. Since it comes in various flavors, you can make different smoothies every day and never get tired of eating them.
Choose specific meats
Meat is easy to prepare, tasty, and a great source of protein. Today, you can order quality meat online to grill, roast, or broil while fresh for full flavor and nutrition. For weight loss purposes, it’s best to eat lean meat, like pork loin and skinless chicken, since it’s low in saturated fat and full of protein. Besides protein, meat is also full of minerals and vitamins, like magnesium, potassium, and B12.
But you don’t have to stick only to lean meat, since eating other types can also bring protein to your diet, albeit in a lower percentage. For example, pork belly steak includes 20% of protein, while skinless turkey breast as much as 85%.
Opt for quinoa as a carb-like substitute
Quinoa is a whole-grain food you can eat instead of pasta as it can be a replacement for carbs. It’s also a complete protein, plant-based, and you won’t feel hungry for hours after eating it. Moreover, quinoa consists of kaempferol and quercetin which help with weight loss and fuel the metabolism for more efficient turning food into energy.
Prepare it as a salad that can last for up to three days if kept in the fridge and flavor it with lime juice and grilled chicken. For lunch, you can prepare veggie burgers with red quinoa, goat cheese, and red onions or quinoa-stuffed acorn squash with avocado.
Consume low-fat dairy to accelerate weight loss
Protein can also come from dairy products, but only if you opt for using low-fat ones in order to lose weight. Cottage cheese and Greek yogurt make a perfect addition to your meals and also bring you dairy-based nutrients, like calcium.
In 2009, researchers from the Nutrition Institute at the University of Tennessee conducted a study on the role of dairy food components in weight loss. The results showed that study subjects who ate three to four meals with dairy in the reduced-calorie diet lost significant body weight during 24 week period. So, go for a smoothie with low-fat milk, fruits, and veggies, or add seeds, nuts, and fruits to your Greek yogurt cup to experience these benefits.
All in all
Delicious protein food to keep you full and lose weight comes in different shapes and tastes. It doesn’t matter if you know how to cook or not, or if you have time for an elaborate dish. With so many interesting ways to have a protein-rich diet, you won’t have to spend too much time in the kitchen.
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