If there is an essential nutrient that contributes to the weight loss process, it is protein. Such an amino acid is responsible for building muscle mass. So when you increase your intake, your metabolism takes longer to digest food, burning more calories. So keep reading and check it out what foods are high in protein.
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In observations made in one study, people who increased their protein consumption by 30% ate almost 450 calories less per day, and lost about 5 kg over the course of the research, which lasted 12 weeks. In addition, they did not employ any other weight loss measure.
Regular Yogurt for Greek Yogurt
In addition to being very creamy, Greek yogurt is tastier than regular yogurt, and it also has more protein. Compared to the 5 grams of protein contained in regular yogurt, there are 10 grams of protein in Greek yogurt in just 100 grams and therefore it can be easily replaced in the diet.
Pork sausage for turkey sausage
Both meats are rich in protein, but turkey contains higher levels of the amino acid. If we compare the two, the turkey sausage has 19g of protein in two pieces, while the pork sausage has 11g of protein in the same portion. Also, turkey meat has less fat and therefore should be chosen over pork if you are in the process of losing weight.
Chicken thighs by chicken breast
Do you believe that different parts of the same animal can vary in nutrients? Accordingly, in 100 grams of chicken leg there are 21 grams of protein. However, chicken breast is even richer in protein, with about 31 grams per 100 grams of the piece. Also, chicken breast has less fat compared to thighs and hence is a great option to include in the diet.
cottage cheese ricotta
Cottage cheese is considered a very healthy source of protein for vegetarians and is a widely used ingredient in both savory and sweet dishes. Plus, there are 11 grams of protein in just 100 grams of cottage cheese. On the other hand, ricotta cheese, which is often used in pasta, pies and even toast, has only 7 grams of protein in that same serving.
Regular pasta over lentil pasta
In general, the common pasta we eat is made with refined wheat flour. However, when wheat goes through the refining process, all the nutrients are lost and therefore do not contribute to your health. However, if you like to eat pasta, you can replace this ingredient with lentil pasta, which contains much more nutrients. For example, lentil pasta made from chickpeas, beans or even peas has about 9.4 grams of protein per 100 grams.