Here are four tips to help you make smart protein choices while pursuing your weight loss goals.
1. Incorporate Protein at Each Meal
Proteins are made up of a variety of amino acids in the body. Of the 20 amino acids, nine are considered essential because the body can't make them, so they must come from food. Complete proteins have all the essential amino acids, while incomplete proteins lack one or more. Animal foods like meat, fish, poultry, eggs and dairy are complete proteins, while most plant-based proteins, except for a few exceptions like soy, are incomplete and need to be combined with other protein sources throughout the day.
Aim to incorporate a source of protein at every meal or snack throughout the day. By spacing out your protein intake throughout the day, it can be easier to meet your overall daily goals.
You can get protein from both animal and plant-based sources, for example:
- 1 cup of cow’s milk contains 8 grams of protein.
- 1 large egg contains 6.3 grams of protein.
- 3 ounces of grilled chicken breast contains 25 grams of protein.
- 1 cup of cooked quinoa contains 8 grams of protein.
- 2 tablespoons of chia seeds contains 4 grams of protein.
- 3 ounces of tofu contains 8 grams of protein.
In need of some inspiration? Check out this list of 8 Protein-Inspired Breakfast and Snack Ideas.
2. Plan for Convenience
Let’s face it, sometimes meeting your protein needs can feel like a challenge. If you’re on the go often, you don’t always have the time to prepare a meal that includes high-quality protein. That’s where convenience items like PROTALITY™ nutrition shakes come in handy.
PROTALITY nutrition shake provides nutritional support during weight loss with nutrients to support muscle health. PROTALITY provides 30 grams of high-quality protein, including nine essential amino acids to help preserve muscle mass. PROTALITY also provides 25 vitamins and minerals, including essential B vitamins to support protein and energy metabolism.
3. Spread Out Your Protein Throughout the Day
Protein takes longer to digest than other nutrients, which is why it’s so filling. That can make it a challenge to try to fit in large amounts of protein at one sitting if you’re falling behind on your daily goal. Try spacing out your protein intake throughout the day by incorporating a good source of protein into each meal and snack. A general guideline is to aim for at least 20 to 25 grams of protein in each meal and/or snack.
4. Experiment With Different Recipes
It can be easy to fall into a routine and eat the same meal and snacks every day. However, to prevent boredom and ensure you are getting what your body needs, try experimenting with different recipes. Even small tweaks to traditional favorites can be an easy way to boost protein intake while adding flavor and variety. For instance, add a tablespoon of chia seeds to a smoothie or stir some unsweetened Greek yogurt into pancake batter for a protein-packed, fluffy breakfast meal. These small changes can make it easier to meet your daily protein goals.
Keep an Eye on Your Long-Term Goals
Even if your goal is to lose weight, continue taking steps that will help you not only reach that goal but make it sustainable, too. In addition to getting enough protein, other steps you take, like practicing some self-care, increasing daily movement or challenging yourself to try a new activity are an important part of your journey. By setting yourself up with a good foundation — including giving yourself quality nutrition that delivers adequate protein — you can reach your overall goals.
Work with your healthcare provider or a registered dietitian to understand what your body needs and create a plan that helps you meet your daily nutrition and protein needs and create healthy habits that will support long-term weight maintenance.
Social Share