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Feeling hungry between meals? Have low-calorie snacks instead of overeating. But do not binge on packaged snacks like chips, crackers, etc. because they’re unhealthy and don’t contain the necessary nutrients. Snack on something that is more than just carbs – you need protein-packed snacks.
The body takes longer to digest protein, which keeps you full for longer; it takes longer to break down amino acids present in the protein and absorb them. Consuming enough protein gives you enough energy to go through the day instead of feeling hungry or sluggish. Counting calories will not help you to be healthy. Just make sure you eat foods that fulfill your nutritional requirements.
Are you wondering how much protein should I eat? Well, it depends on your height, weight, gender, and activity levels. Plus, the protein grammage depends on the contents of the meal. However, protein should be consumed in moderation. Get FITPASS and consult expert nutritionists to streamline your food intake. Get customized daily diet plans as per your preferences and needs.
A lot of workout enthusiasts include Greek yogurt in their daily diet mostly because it is a great source of protein. It’s not something you can make at work, so carry it to the office (remember to store it in the fridge though). You can get several variants at supermarkets these days but avoid the artificially sweetened ones. Instead, add fresh fruit or a small spoon of honey to sweeten it. Also, you do not necessarily have to go for fat-free yogurt; go for ones with 2% fat as those are tastier. Also, fats help in breaking down proteins. 200-225 grams of yogurt serving has around 20 grams of protein. Another benefit of Greek yogurt is that it contains calcium, which is good for the bones as well.
If there were one thing fitness freaks could survive on, it would be boiled eggs. Some with challenging fitness goals even substitute meals with just egg whites. However, you shouldn’t do that without an expert’s recommendation and regular consultation. Eggs contain almost every nutrient the body needs, which makes them very healthy. They are great sources of trace minerals and Vitamin-B as well. The good thing about hard-boiled eggs is that you can carry them with you quite easily. A single hard-boiled egg contains up to 6 grams of protein, which is quite filling and therefore, reduces your calorie intake throughout the day.
They are superfoods packed with fiber, magnesium, Vitamin-E, and healthy fats. Almonds benefits include blood sugar and blood pressure regulation, and lowered cholesterol levels. Eating a handful of almonds curbs hunger and offers you a lot of protein. 28 grams of almonds contain 6 grams of protein along with high amounts of healthy fats, riboflavin, and Vitamin-E. Plus, you can carry almonds without any fuss. The benefits of almonds include weight regulation as well. Since almonds are high in calories, you shouldn’t overeat. Having raw almonds is advisable during winters; soak them in water for summers.
Not only is this combination protein-rich and nutrient-dense, but it also tastes amazing. Together, they offer many benefits. Peanut butter increases the good (HDL) cholesterol and reduces the bad (LDL) cholesterol and triglycerides. Even though peanut butter is quite healthy, it is high in calories, which is why it must be consumed in moderation. Apples contain antioxidants and fiber that improve digestive functions. Snack on an apple with a spoonful of peanut butter for untimely cravings; it will give you around 4 grams of protein in addition to potassium and Vitamin-C.
Chickpeas are a member of the legume family packed with vital nutrients, fiber, and protein. Almost 10% of them are made up of protein; 80 grams of chickpeas contain up to 6 grams of fiber. They contain almost every mineral and vitamin; they contain high quantities of copper magnesium, manganese, folate, iron, and phosphorus. Chickpeas benefit the cardiovascular system by controlling type-2 diabetes and other heart problems in addition to reducing the risk of some cancers. Roast half a cup of chickpeas in little olive oil and add basic seasoning. They’re not only tasty but you can carry them easily and satisfy your hunger anywhere.
Oats are packed with protein, vitamins, and minerals. 200+ grams of oatmeal provides 1/6th of your daily fiber needs. It is very simple to prepare and can be carried quite easily. The benefits of oats have been the subject of several studies owing to its protein and healthy-fiber contents. A serving of oats is enough to keep you full for longer, which reduces your intake and therefore, weight. They are certainly better than ready-to-eat cereals. Several studies affirm that those who eat oatmeal for breakfast consume less food later during the day. You can add a bunch of healthy ingredients to make it tastier; nuts, fresh fruits, berries, honey, etc. Make a portion and store in a jar in the fridge and you’re set for the next day.
This one is probably the easiest in the list; just add your favorite dried fruits and nuts (you can add certain seeds as well) in an airtight container and voila! The mixture is a great source of protein. However, there are certain nuts like almonds and pistachios that contain higher amounts of protein as compared to others such as cashews or walnuts. Don’t eat more than a handful because dried fruits are calorie-rich.