When your diet is balanced, you shouldn’t struggle with mid-afternoon hunger pangs, but mastering the perfect mix of vegetables, protein, and carbohydrates when you’re trying to get in shape can be a challenge. Why is it that the more greens you eat, the less satisfied you feel? According to Women’s Health, the key to keeping your appetite in check is by boosting the number of protein-rich foods you eat. We’re not just talking about chicken and beef—protein can be found in a number of healthy, unexpected ingredients like beans, seeds, and fish. Yes, sprinkling half a cup of black beans in your salad might make all the difference. Add more of these high-protein foods to each meal to stay satisfied for longer and you’ll hit your health goals in no time. Just one ounce of these small seeds contain 5 grams of protein, making them an ideal snack. Try toasting them with salt or cayenne, or sprinkling them over a salad to boost your intake.
Popularly known as the ‘building blocks of a body’, proteins are one of the most important nutrients that are required for humans to maintain optimum health levels. Proteins mainly consist of amino acids that help in cell growth and repair [1]. Nutritionist Karthika points out, “Twenty different amino acids bond together to form a protein of which eleven are produced by our body and the other nine need to be obtained from food and hence are considered essential amino acids. When people talk about protein, they often use a term called ‘complete protein’. A food source is said to be a complete protein when a it contains all 9 essential amino acids. Proteins take a longer time to be digested in the body in comparison to other foods, thus providing a feeling of fullness and in return aiding in weight loss.
However, most plant products lack in either one or the other required essential amino acid, making it less efficient in providing complete protein nutrition. Most people who come to me for advice on how to get in shape almost always underestimate the value of water. Animal products such as meat, eggs, and fish are some of the best sources of animal-based protein [77]. Beans, lean meat, eggs, cheese, poultry, and yogurt. When protein is broken down in the body, it fuels the muscle mass and contributes to metabolism. You can consume tangerines as a healthy evening snack. Bake with lemon, pepper, and fresh herbs wrapped in aluminum foil. Although a serving of avocado provides less than one gram of protein, consuming a whole one can be beneficial for your health [64]. Flavonoids might also improve blood flow in the coronary arteries.