If you want to lose weight, the simple act of going to the gym for a workout is not sufficient. In order to achieve your goal and maintain a strong body, a nutritional plan must also be prioritised. This means consuming food with adequate nutrition throughout the day.
Working out calls for a high-protein diet as protein is essential for muscle recovery. Muscle fibres can break down when exercising making protein an important part of your well-balanced diet. Protein not only lowers blood pressure and fights diabetes but is also key when it comes to feeling satisfied and full after your meals.
Check out below the top 12 good sources of protein you should consider adding to your diet for quick weight loss:
Chicken is probably the most popular source of protein. Adding chicken to your high-protein diet will keep you full and satisfied without excessive calories making it good for a long-term weight loss.
Salmon is an incredibly healthy oily fish, although it may have relatively high-calories and fat content, salmon delivers high-quality protein. This fish also offers anti-inflammatory Omega-3 fatty acids which when combined with protein, play a major role in weight-loss.
Eggs are one of the best foods you can eat to help you lose weight as they are high in protein and healthy fats. Egg whites are almost pure protein but yolks have a fat-fighting nutrient called choline making whole eggs perfect for losing weight. They are also loaded with amino acids, antioxidants, and iron.
Turkey consists mainly of protein with very little fat and calories. Turkey is rich in DHA omega-3 acids.
A cup of spinach offers half the calories but nearly as much protein as a hard-boiled egg.
Aside from a high value of vitamin C in a single cup, green peas contain eight times the protein of a cup of spinach.
Tuna is a low-calorie, high protein food which is perfect for bodybuilders and gym users. Canned tuna has 22 grams of protein and just under 100 calories per 3-ounce serving. Make sure to choose tuna canned in water and not oil if you are trying to increase your protein intake.
Lentil is a type of legume that is among the world's best sources of plant-based protein which is an excellent option for vegetarians and vegans. Studies have shown that lentils are rich in high-fibre content making them extremely satiating which is perfect when you are losing weight.
Almonds not only contain balanced amounts of protein but are also loaded with important nutrients including fibre, vitamin E, manganese and magnesium. They are also rich in the amino acid L-arginine, that can help you burn more fat and carbs during work-outs making almonds a perfect snack.
Broccoli, cauliflower, cabbage and brussels sprouts are just a few samples of vegetables that contain decent amounts of protein. Although cruciferous vegetables are not as high in protein as legumes, they're relatively high compared to most vegetables.
Greek yoghurt is a very dense type of yoghurt. Probiotics like yoghurt are high in nutrients like protein and good bacteria that helps you to lose weight by speeding up your metabolism. Greek yoghurt is an excellent alternative to sour cream since it has a similar texture and flavour. Although yoghurt is a popular choice among fitness lovers, make sure to avoid full-fat Greek yoghurt as it contains more calories.
Cottage cheese is not only full of various nutrients but is a good source of protein. This is a type of cheese that is very low in fat and calories and is a good alternative to chicken if you are avoiding meat. A half-cup of cottage cheese offers 14 grams of protein plus a good level of calcium.
These food are essential to have a healthy diet but sometimes time is limited to have these ingredients prepared everyday to fill our daily protein intake. Luckily, we have Vieve - a hydrating protein drink for busy, active people on the go. It contains 20g of protein and is perfect for people who are observing a diet for quick weight loss as our protein drink contains zero carbs and zero sugars. Our Vieve protein drinks are fat-free, lactose-free and glucose-free as well.
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