Everyone knows that what you eat counts for weight loss, but that’s not just what you have cut off from your diet – that’s also what you add to support the well -being goals. When it comes to dropping a few books, the protein is your best friend. It helps brake appetite, increases metabolism and preserves muscle mass – all key factors in lasting fat loss. But not all protein foods are created equal. To help you make smarter choices, we have asked registered dietitists to share their interesting choices that support weight loss. Here are the seven main essentials.
ROOT EDAMAME
Nutrition: by portion ⅓ cup
Calories: 130
Fat: 5g (saturated fats: .5g)
Sodium: 140 mg
Crabs: 9G (fiber: 6g, sugar: 1g)
Protein: 14g
The roasted edamame has an irresistible crunch and a salty flavor which is filled with proteins and fibers, which helps to hold your hunger until meal time. “The crunchy texture and the salty taste can really help to satisfy your desires,” explains Dr. Qianzhi Jiang, RDN, LDN, family dietary and owner of The nutrition changer.
Tuna packets
Nutrition: by portion 1 package
Calories: 80
Fat: 1g (saturated fats: 0g)
Sodium: 340 mg
Crabs: 1g (fiber: 0g, sugar: <1g)
Protein: 16g
Tuna packages are ideal for grabbing and eating with crackers, or alone for proteins. “No opener can be necessary, and tuna packages are stable, so you can keep one in your gym bag Bess ShepherdRDN, founder of Bess nutrition specializing in sopk and menopause.
Cheese + meat snack packs
Nutrition: by portion 1 snack pack
Calories: 310
Fat: 11-22g (saturated fats: 5-9g)
Sodium: 280 mg
Crabs: 9G (fiber: 1g, sugar: 2g)
Protein: 15-16g
The cheese and meat snack packs offer a good amount of protein and are tasty. There are different brands that you can find, but Berger recommends snack packs due to the control of portions and easy to take with you on the road. “You just get enough protein and fat to feel satisfied, without the caloric bomb,” she said. “In addition, it is balanced: cheese gives you calcium and slow digestion fats, while meat rises the protein. Together, they brake the desires and keep your hands out of the chip bag.”
BUMBLE BEE WILD Patchless without skin and boned of boned pink salmon
Nutrition: by portion 1 pocket
Calories: 160
Fat: 3.5 g (saturated fats: 1g)
Sodium: 470mg
Crabs: 0g (fiber: 0g, sugar: 0g)
Protein: 29g
Talk about a powerful protein punch effortlessly – the BUMBLE BEE WILD Patchless without skin and boned of boned pink salmon is a nutrition center and shepherd likes the amount of essential goodness. “He even sneaks vitamin D, potassium and B12,” she says. “The protein leads to fullness and this leads to fewer attacks of snacks. In addition, omega-3 keep your metabolism bursting and help fight inflammation. ” She adds: “This salmon pocket is portable, stable in the tray and keeps your diet both rich in protein and flavor with a minimum preparation. Just peel, eat and shine. “
Good classic culture simply cottage cheese
Nutrition: by ½ cup portion
Calories: 80
Fat: 2.5 g (saturated fats: 1.5 g)
Sodium: 340 mg
Crabs: 3g (fiber: 0g, sugar: 3g)
Protein: 14g
Whether you like it garnished with fruit, twinned with crackers or natural cottage cheese is a delicious protein -loaded snack. The only shepherd suggests is Good classic culture simply classic low in fat (2% milk grains) “It is rich in protein, low in calories, filled with probiotics that love the intestine and texturally creamy.”
Greek yogurt chobani plain non -fatty
Nutrition: by portion .75 Cup
Calories: 90
Fat: 0g (saturated fats: 0g)
Sodium: 65 mg
Crabs: 6g (fiber: 0g, sugar: 6g)
Protein: 16g
Greek yogurt is loved by health experts for good reasons. It is rich in protein, low in calories and helps keep you full. Berger recommends Greek yogurt chobani plain non -fatty Due to the “probiotics that keep the intestinal party with strong. She says: “Greek yogurt is dense of proteins and naturally creamy without fat or sweeteners added. He has probiotics, calcium and covered B vitamins. In total, it is a little calorie, high protein and intestinal Homerun. »»
Jerk
Nutrition: by portion 2 oz
Calories: 210
Fat: 7g (saturated fats: 1g)
Sodium: 720mg
Crabs: 5g (fiber: 0g, sugar: 2g)
Protein: 31g
Jerky salmon like Fable fishAn Alaska company of responsible origin is rich in protein and can crush your desires for food, preventing you from reaching junk food because you are hungry. “The jerky salmon can also provide unsaturated fatty acids, which are recommended as part of a balanced global diet to reduce inflammation levels,” said Dr. Jiang. “This can better help you manage long -term food desires.”
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