As we start 2024, many people are adding healthy eating goals to their resolutions, but it sometimes is hard to figure out where to start. According to dietitians, having a protein-rich diet can help you reach weight loss goals. Protein helps you feel full, however, incorporating some protein can make a difference in feeling fuller longer. Protein takes longer to digest than carbohydrates so when eaten together it can slow down how fast sugar gets into your bloodstream. This helps manage blood sugar levels and hunger levels for a period. Whether you, your family, or your loved ones are looking to make changes in their diets, let these helpful tips bring some insight into your diets.
Peanut Butter is a favorite for many, but did you know that is full of protein and “healthy” fats? It is low in carbs and can help add that needed protein to your daily intake. There are so many ways to incorporate this protein into your meals from breakfast, dinner, and dessert.
Starting your day off with eggs is not only beneficial for your daily intake, but also for a weight loss journey you may be on. They are full of minerals and vitamins. One egg contains about 6 grams of high-quality protein and is full of essential amino acids.
Adding salmon to your diet is another great, easy way to get more protein into your diet. While salmon is a fatty fish, eating the right kinds of fats is great for your diet. Salmon has essential omega-3 fatty acids which is extremely beneficial because the human body is unable to produce that on their own.
For plant-based diets, black beans are a great protein substitute for weight loss. While being high in protein, black beans are also high in fiber so they can help relieve bloating and constipation which is often attributed to some weight gain.
Chicken Breasts & Shrimp are wonderful options for weight loss as they are low-calorie and high-protein. Shrimp is an excellent source of iodine which is needed to support thyroid health and manage metabolism.
Another great way to change your diet in this new year is to switch from white to whole-grain carbs. When it comes to bread, pasta, and grains, switching to high-protein seeds and whole-grain products is a great option. These grains will help keep you fuller longer without as many calories.
Adding low-fat dairy products is another great way to incorporate high-protein foods for weight loss. Avoid plain, low-fat, or fat-free milk, yogurt, and cheese. Adding fruit to your plain yogurt is a great way to add some natural sweetness.
On the tail of its internet popularity, cottage cheese is an excellent source of protein. As many on the internet can attest to, cottage cheese is a great substitute in many recipes giving your meal the extra sense of protein without adding too many calories to the dish. You just must be cautious and be sure to purchase the low-sodium or no-added sodium products as cottage cheese can have high sodium.
By switching out your pasta or rice for quinoa, you can have a delicious and healthy alternative. Not only is it full of protein but is also a great source of fiber.
Another great plant-based option is nuts. While also making a great portable snack, many nuts like almonds, pistachios, and peanuts have an average of 6 grams of protein and about 3 grams of gut-friendly fiber.
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