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January 09, 2019
THE BEST PROTEIN CHOICES WHEN TRYING TO LOSE WEIGHT | By Hubert Cormier
Proteins are of utmost importance when you undertake a weight loss process because of their ability to promote satiety; their satiating effect makes us feel full after eating a meal. And when choosing proteins as part of a weight-loss program, it is important to give priority to the so-called lean proteins, which are found in foods with low fat content. Here are the best protein sources to add to your diet.
These vegetable proteins come in many forms, including dried peas, lentils, dried beans, and chickpeas. Legumes are rich in protein and fibre, and the latter contributes to the satiety effect sought after for weight loss. They are also low in fat and free of saturated fat and cholesterol. You can add them to your traditional salads, soups, and meals (stew, pasta, slow cooked recipes, etc.) or turn them into falafels (try this Seasoned Roasted Legumes recipe
Tofu is a great choice for vegetarians. A 150 gram serving (equivalent to ¾ of a cup) contains 90 to 140 calories depending on the texture (soft, medium firm, firm, or extra firm) and contains about 15 grams of protein. Moreover, natural tofu is free of cholesterol, salt, and saturated fat. You can use it in many dishes, as it’s a great substitute for meat. Try it crumbled in shepherd’s pie, lasagna, spaghetti sauce, or chili. Or mash it and cook it as scrambled eggs for breakfast. Feel free to add spices, herbs, and marinades to give it a little flavour.
🐟 CANNED TUNA
Canned tuna is an excellent source of protein, with about 30 grams per 120 gram (4 oz) can, making it a great option that can be used in virtually any meal. In addition, it contains only 130 calories per serving and contains omega-3 fatty acids, which play an important role in heart health. You can have some two to three times a week and thereby increase your consumption of fish. Be sure to choose light tuna over albacore tuna, tuna in water rather than in oil, and a sodium-free or low-sodium option. Add it to your mashed potatoes and broil for an exquisite delight!
🍗 LEAN MEATS
Choosing leaner cuts of meat, such as turkey, skinless chicken, veal cutlets, or pork tenderloin, makes for a win-win situation. Also, be careful to choose a low-fat cooking method such as baking or grilling. For a 75 gram serving (2.6 oz), lean meats provide 22 to 27 grams of protein and 112 to 136 calories. Serve them with a ton of vegetables or in appetizing salads like this scrumptious grilled chicken, chickpea, and butternut squash salad
🧀 DAIRY PRODUCTS
This protein category offers several interesting options to suit all tastes. Regular yogurt contains 9 grams of protein per 175 millilitre serving (the equivalent of ¾ of a cup or almost two small individual store-bought containers). Greek yogurt provides 17 grams of protein per serving. And skyr Icelandic yogurt, which is increasingly available in grocery stores, provides 21 grams of protein. These last two options are some of the greatest choices you can make for breakfast. Add them to your smoothies, grits, and chia puddings! Cottage cheese is a great option if you’re not a fan of yogurt, as it provides 15 grams of protein per half-cup serving (125 millilitres). Don’t hesitate to add it to your smoothies and dips for your lunchtime veggies. Cottage cheese can also be enjoyed as a snack with fruit or crackers.
In short, when you train and want to lose weight, adding lean proteins to your diet is a recipe for success. But don’t forget to pay attention to what you eat during the rest of the day, as unnecessary treats, desserts, and snacks can quickly add to the calorie count!