Top 5 High Protein Snacks For Weight Loss
In the world of weight loss, one term continually emerges as a key player in the journey towards a healthier you: protein. As part of a balanced diet, high-protein snacks can play a significant role in weight management. In this blog, we delve into what, why, and how of high-protein snacks for weight loss, equipped with a list of top picks to help you along the way.
Protein: A Vital Nutrient
Protein, an essential nutrient our bodies need to grow and repair cells, is primarily obtained through our diets. High-protein foods include meat, fish, eggs, dairy, seeds, nuts, and legumes.
Protein: Doubling Up On the Benefits
Protein offers two main benefits: it aids in bodybuilding and keeps you satisfied for longer. But there’s a third, often overlooked benefit: it helps minimise food noise. Let’s dive deeper into these…
Body Building: Muscles and Bones
Your body uses protein as a source of energy and as a crucial ingredient for building muscles and supporting bone health. Protein is made up of amino acids, some of which your body produces. Certain essential amino acids, however, must come from your diet.
Your body utilises these diverse amino acids to create its proteins, including muscles, bones, enzymes, and hormones. That’s why a serving of protein is often recommended post-exercise.
Promoting Satiety
Protein also keeps you feeling full, making it a potential ally in your weight loss journey. Some people follow high-protein, low-carb diets to boost metabolism and reduce food cravings. One study even suggested that a high-protein snack in the afternoon could keep you full until dinner.
Silencing Food Noise
High-protein diets may also help to silence ‘food noise’, a mindset characterised by constant thoughts about what, when, and how much to eat. For many individuals, feeling full can help minimise this food noise.
If the hunger pangs persist, additional support may be beneficial. For instance, at My Weight Loss Clinic, we offer a three-stage program to patients across Australia via telehealth consultations, combining clinically proven medications with ongoing support and health advice.
Determining Your Protein Needs
Your daily protein requirements depend on various factors like age, gender, weight, and overall health. As general guidelines, Dietitians Australia suggests:
- Adult women require 0.75 grams of protein per kilogram of body weight
- Pregnant and breastfeeding women need 1 gram of protein per kilogram of body weight.
- Adult men need 0.84 grams of protein per kilogram of body weight.
A diet with protein in 2-3 meals per day, supplemented by a healthy snack, should provide enough daily protein. However, for personalised advice on protein intake, it is recommended to consult a doctor or dietitian.
Understanding Complete vs Incomplete Proteins
Not all proteins are created equal. Some proteins, known as complete proteins, contain all essential amino acids. These are mainly found in meat, seafood, dairy products, and a few plant-based proteins like soy, chia seeds, and quinoa.
Incomplete proteins, on the other hand, lack some essential amino acids. These proteins are mainly plant-based, hence it’s crucial for vegetarians or vegans to consume a wide range of protein-rich foods to acquire all essential amino acids.
Now that we understand the importance of protein, let’s explore some tasty high-protein snacks for weight loss.
The Top 5 High-Protein Snacks for Weight Loss
Healthy snacking is a crucial part of any balanced diet. These mini-meals help maintain energy levels between main meals and provide essential nutrients. A snack with at least 5 grams of protein can help you feel fuller for longer, while one boasting 10 grams of more fits into the high-protein category.
Here, we present 5 high-protein snacks that are not only good sources of protein but also healthy choices.
1. Protein Shakes
Protein shakes can be a useful tool to support weight loss goals. Protein increases satiety (the feeling of fullness), boosts metabolism, and helps preserve muscle mass during calorie restriction. This makes them a convenient option for a low-calorie snack of meal replacement. To make a basic protein shake, combine a scoop of protein powder (whey, casein, or plant-based), a cup of liquid (water, milk, or plant-based milk), and optional ingredients like fruit, spinach, or nut butter. Blend until smooth and enjoy!
2. Greek Yoghurt
Greek yoghurt, dubbed the dairy king of protein, offers 17 grams of protein per small tub. Pair it with berries and granola for a burst of flavour and a dose of fibre.
3. Hard-Boiled Eggs
Eggs pack a proper protein punch, with one hard-boiled egg providing around 6 grams of protein. For a twist, try smashing them up and spreading them on toast.
4. Chia Pudding
Chia pudding, made by mixing chia seeds with milk and sweetening with maple syrup or honey, is a great portable snack that is ready to go when hunger hits the next day.
5. Edamame Beans
These common Japanese beans are a type of young soybean that make for an easy and filling snack. They’re a great option for vegan diets and offer 17 grams of plant-based protein per cup.
Accessible Weight Loss Solutions with My Weight Loss Clinic
There’s no shortage of delicious, quick, and easy high-protein snacks for you to try. These snacks are not only beneficial for your weight loss journey but also help maintain a nutrient-rich diet.
At My Weight Loss Clinic, we offer medical weight loss solutions to patients across Australia via telehealth consultations. Our initial appointment is bulk billed by Medicare, so you can be confident you’re getting high-quality care at an affordable price.
My Weight Loss Clinic
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