When attempting to lose weight, cutting calories may be the first thing that comes to mind. However, not eating enough can lead to health issues, and going under 1,000 calories a day can starve your body of unbalanced nutrition, leading to mineral and vitamin deficiencies. Additionally, when you eat very few calories, your body starts to break down its own organ tissues and muscle for fuel.
Rather than focusing solely on calorie restriction, try to feed your body healthier, whole foods, which is a much more effective way to approach losing weight. Processed foods, refined sugars, and fried junk foods are all no-nos, and while you can treat yourself once in a while, it’s better to eat as many clean foods as possible for the bulk of your diet. Unprocessed foods control hunger naturally while encouraging fat burning. Protein-rich options keep you fuller for longer and decrease the post-meal release of the hunger hormone called ghrelin. Therefore, feelings of hunger are reduced, and you won’t want to snack excessively between meals.
Unsure of which protein-rich foods to incorporate into your diet for a sustainable weight loss plan? Here are the best ingredients to pick up the next time you’re at the grocery store or local market.
1. Lean meats or plant-based proteins
To stay full, avoid cravings, and stabilize blood sugar, opt for lean protein sources like turkey, chicken, or grass-fed lean beef. Beans, lentils, and other plant-based options are also suitable and can provide an extra dose of fiber, which keeps you feeling fuller for longer.
2. Veggies
Cruciferous vegetables like cabbage, broccoli, and cauliflower can help you lose weight. These ingredients are high in fiber, while dark leafy greens provide protein, fiber, minerals, and vitamins. Additionally, crunchy veggies like celery are filling but low-calorie options to snack on.
3. Eggs
Eggs are packed with essential vitamins and minerals like potassium and calcium. Beyond being a complete protein source, there are so many ways that you can cook eggs to your liking, from poached to scrambled.
4. Avocados
The avocado fruit tastes delicious on its own, but it can also be incorporated into omelets, toast, and Mexican dishes. Since it’s packed with healthy fats and fibers, it can work to decrease hunger, but keep in mind that moderation is key with the portions since avocados are high in calories.
5. Salmon and shrimp
Filled with omega-3 fatty acids and protein, fish like salmon can help you lose weight while keeping you full and satisfied. Salmon is more filling than protein sources such as eggs and beef. On the other hand, shrimp also promotes satiety and stimulates the production of a hormone called cholecystokinin, which tells your stomach that you’re full.
6. Seeds and nuts
Whether you enjoy them in a yogurt parfait or a salad, these ingredients are nutritional powerhouses that can help you accomplish your weight loss goals. Seeds provide healthy fats and minerals, whereas nuts also contain protein and fiber. Just a quarter cup should do the trick since they can be calorie-rich.
7. Berries
Besides being extremely delicious, berries contain vitamin C, antioxidants, and fiber. Your body needs all these things to perform optimally, and foods like blueberries, blackberries, and strawberries can satisfy a sweet tooth and replace unhealthy or processed desserts.
8. Apples
An apple a day keeps the pounds away! Full of antioxidants and fiber, apples are high in vitamin C and contain phytochemicals. They also have anti-inflammatory properties.
9. Lupini beans
What makes Lupini beans stand out from other beans? They contain prebiotic fiber, which feeds good bacteria in your gut. A well-nourished gut that’s fed diverse bacteria makes your body more responsive to insulin. In other words, it helps get rid of fat that’s stored around the waistline.
10. Sauerkraut
Another prebiotic food is sauerkraut, or fermented cabbage, which can be incorporated in a variety of meals. Sauerkraut is both a prebiotic and a probiotic, adding good bacteria to your gut while feeding the beneficial bacteria that are already there. Fermented cabbage is also high in fiber, which can control those snacking impulses.
11. Chia seeds
Soak chia seeds in plant-based milk or water overnight, and you’ll have a delicious pudding in the morning that pairs beautifully with berries. Chia seeds are very high in fiber, which stops you from overeating. If you choose to eat them unsoaked, they expand in your stomach, taking up space and hence suppressing your appetite naturally.
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