If 2018 was supposed to be the year you get abs and you now find yourself repeating the same New Year’s Resolution for 2019, you’re not alone.
Many people pass up on the option to watch their diet for fear of not being able to continue eating their favorites. However, a good weight-loss plan should not be viewed as a list of foods you’ll have to consume less—instead, it’s looking at all the good food you should intake more in place of unhealthy ones.
Here’s why high-protein diet options that boost weight loss are a good start: they keep you feeling full for longer while reducing your cravings. As protein is very satisfying to the stomach, you eat less, thus intake less calorie. Cravings also come by less. The best part? Eating more protein has been proven to increase calorie burn by up to 80 to 100 per day.
The following 10 foods are a great way to reform your eating habits by starting off with easy ingredients already found in your pantry.
Eggs
Surprise! It’s not quinoa or lentils, and you already have this in your fridge. One large egg contains approximately six grams of protein that is scattered in both the whites and the yolk. This means that you don’t have to set aside the yolk which is actually packed with vitamins A, D, E, and K, and chlorine.
How to eat it: boil it and take it anywhere as a portable snack. If you’re not a fan of tasteless food, any other style for serving eggs will also do.
Whey
There’s a reason every fitness enthusiast go big on these whey protein: it serves as an alternative to whole foods and is primarily created to supplement the diet.
How to eat it: whey is a versatile thing. Add into a healthy fruit smoothie as a meal replacement, or simply mix it with water (milk is optional) as a snack replacement. It’s best consumed after a challenging workout. The latter option can also be used to curb satiety and prevent overindulging.
Tofu
Tofu—the favourite selection among sources of vegan protein, for a good reason. With just half a cup of tofu, you’ll only be getting 90 calories but already 10 grams of protein. More to that, it has been reported to be reich in iron, calcium, mangnese, selenium, and phosphorus.
Sardines
Cheap, delicious, and healthy—there’s nothing more you can ask for. In a hundred gram can of sardines, there is contained 23 grams of protein, which is more than 100 of your daily recommended dose of B12, 60 percent of your daily recommendation for vitamin D, and the entire week’s quota of omega-3s.
How to eat it: either flake the sardines and eat it on its own, eat it with plain crackers, put it on your sandwich, or toss them in your favorite salad and add Italian seasoning. The options are limitless.
Nuts
28 grams of almonds will already carry 6 grams of protein in almonds. The best part is that they go with anything: crushed atop frozen yogurt, garnish for cottage cheese (which is notably also high in protein), or snacked on its own.
Whole Grains
Brown, black, and red rice did not get hyped for no reason. Along this the three aforementioned, the following should also be rocognised—whole wheat, oats, whole grain corn, and popcorn. Grains stand out because of its feature of being loaded with fiber that boosts feelings.
Chicken
Winner chicken dinner, but it’s really best for lunch. For maximum protein and weight loss benefits, opt for the breast part and learn to spice it up with seasonings to keep your plate from looking a little bland. Chicken breast contains 90% protein and provides 20 grams of protein per serving. Along with lean meat, this option has long been related to long-term weight loss when eaten as a staple. It keeps you from being hungry for longer without being high up on calorie.
How to eat it: oven-bake the chicken breast, top with olive oil, and dash with herbs and spices such as paprika, salt, and pepper. Play around with it using rosemary, oregano, or lemon juice. Enjoy.
Tuna and other fish
Another cheap, healthy, and savory combo is serving fish from the wide variety we have here in the Philippines. The best options are salmon and tuna as they contain heaps of the good stuff. For starters, there’s 39 grams in 1 cup of tuna. Better said, tuna is 94% protein, with the remaining 6 percent of calories coming from fat.
This fat is the heart-healthy omega-3s that is associated with weight loss.
How to eat: mix it with a little Greek yogurt and fresh herbs, then spoon it into a whole wheat pita with plenty of fresh veggies to round out your meal with flavor and filling fiber. Or for a low carb option, try my quick and easy Tuna and Green Bean Salad with Artichoke Hearts.
Cheese
Contrary to popular belief, cheese will not make you fat and does not cause support obesity.
There are seven grams of protein in (28 grams) of cheddar cheese, making its way into this list. However, not all cheese should be bought with weight loss in demand. The following cheese variants are healthy for somebody trying to lose weight. They are: feta, low-fat cottege cheese, cheddar, and parmesan. On the other hand, take note to stay away from unkown brands
Avoid processed cheese.
Milk
Another dairy favourite, a cup of milk is more than just calcium as it contains 8 grams of protein already. Skip the low-fat options.
Yoghurt
We don’t mean those topped with crushed chocolate, salted caramel syrup, and cereal. Make sure to go for full-fat yoghurt as the low-fat options typically contain loads of sugar. Also scout for the ones with live, active cultures. Not all yogurts are created equal as some do not contain probiotics.
Greek yoghurt could be matched with anything else; it can be enjoyed both in breakfast or as a grab and go snack.
For better scale, 170 grams of yoghurt already contain 17 grams of protein in 6 ounces.
