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How can protein help with your weight loss goals?
5 easy ways to increase your protein intake
- Written by Aimee S
Following on from our recent posts about the importance of protein in your diet, we know that consuming an adequate amount every day plays an essential role in metabolic reactions, energy levels, cellular repair, and overall healthy growth and development. Furthermore, studies have shown that an increase in protein can lead to weight loss [1]. It might seem nonsensical that by adding more protein into your diet you can lose weight. Well put simply, high protein foods keep you fuller for longer and require more work for your body to digest and metabolize, therefore you end up burning more calories.
Whilst continuing to maintain a healthy balance of food throughout the day, it can sometimes be tricky to source protein-rich food – such as fish, low-fat dairy, beans, and legumes – that doesn't contain high levels of saturated fats or cholesterol, especially when you are wanting to lose weight.
We've come up with five simple tips and tricks on how to add more protein into your life – because let's face it, sometimes it's not as easy as eating more chicken or tofu. This way you can get your metabolism going, maintain muscle mass and help support weight loss.
1. Swapping rice or pasta with any of the ancient grains or seeds such as quinoa, teff, amaranth and spelt.
Prepared in a very similar way, these alternatives are not only packed full of protein (one cup of cooked quinoa is 8 grams of protein[4]), but also add a different texture and flavour to salads, soups and breads.
2. Start your day with egg-cellent protein.
Eggs make the ideal protein-rich and wholesome breakfast that will keep you going for longer. Omelets are great because you can add an extra egg white to boost the protein amount, or consider putting a few dollops of cottage cheese in it – another protein-rich source[2]. Short on time before work? One egg packs in 6g protein[3] so boil a couple the night before to grab on your way out the door the next morning.
3. Shake yourself a protein-rich smoothie.
Truth Origin's Eleventh Hour Plant Power protein powder is 100% plant-based and comes in both Vanilla and Chocolate & Peanut flavours and delivers at least 18g protein per serving, is completely sugar-free and has no synthetic, artificial or GMO ingredients. Perfect for a pre-workout snack or something quick to curb those hunger pangs. Check it out here.
4. Go nuts - literally.
Lara Pasternak, an accredited Practising Dietician, says
“Including 30g of unsalted nuts each day is a great way to get plant-based protein along with healthy fats, fibres, vitamins and minerals.”
Throw them into salads, stir nut butters into your cereal, make a trail mix to have on hand, or even add crushed nuts to any crumbed chicken or fish mix. A serving of almonds (approx. 20 nuts) provides 6.3g protein [5] and 10 Brazil nuts is 7g [6].
3. Shake yourself a protein-rich smoothie.
Truth Origin's Eleventh Hour Plant Power protein powder is 100% plant-based and comes in both Vanilla and Chocolate & Peanut flavours and delivers at least 18g protein per serving, is completely sugar-free and has no synthetic, artificial or GMO ingredients. Perfect for a pre-workout snack or something quick to curb those hunger pangs. Check it out here.
4. Go nuts - literally.
Lara Pasternak, an accredited Practising Dietician, says
“Including 30g of unsalted nuts each day is a great way to get plant-based protein along with healthy fats, fibres, vitamins and minerals.”
Throw them into salads, stir nut butters into your cereal, make a trail mix to have on hand, or even add crushed nuts to any crumbed chicken or fish mix. A serving of almonds (approx. 20 nuts) provides 6.3g protein [5] and 10 Brazil nuts is 7g [6].
5. Bake with plant-based goodness!
If you've got a sweet tooth, amp up the protein in your baked goodies by adding in some nuts or seeds, or even pureed white beans or chickpeas. Silken tofu works well when whipped into puddings or smoothies, or for a post-dinner snack, drizzle some honey over a small bowl of cottage cheese.
It's a lot easier than you think to start effortlessly adding more protein into your day– just remember to prioritize the protein, plan, and most of all, keep it simple!
References
[1] https://pubmed.ncbi.nlm.nih.gov/21105792/
[2] https://www.barambahorganics.com.au/products/cheese/high-protein-cottage-cheese
[3] https://www.australianeggs.org.au/nutrition/calories/
[4] https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/#:~:text=Though%20technically%20a%20seed%2C%20Quinoa,and%205%20grams%20of%20fiber.
[5] https://www.researchgate.net/figure/Nutrient-composition-of-almonds-a_tbl1_250058086
[6] https://www.betterhealth.vic.gov.au/health/healthyliving/Nuts-and-seeds
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