Protein provides amino acids -- the building blocks of lean tissue. Protein-rich foods also digest slowly and have a mild impact on your blood sugar levels. Because of this, protein-rich foods may enhance appetite control and ease the process of weight loss. Fad diets are often difficult to follow and rarely lead to long-term success. As an effective alternative, the American Dietetic Association recommends a balanced diet based upon healthy foods, including those high in protein.
Dairy Products
Dairy products provide significant amounts of protein and nutrients, such as calcium and vitamin D. According to research published in the "British Journal of Nutrition" in January 2011, they may also enhance weight loss. In the study, overweight women consumed a calorie-controlled diet for six months either with or without milk supplementation. In analyzing appetite, food consumption and weight loss, researchers found a positive correlation between drinking milk and reduced hunger and desire to eat. For potentially similar benefits, incorporate skim or low-fat milk, yogurt and cheeses into nutritious meals regularly.
Legumes
Legumes, such as beans, lentils and split peas, are rich sources of fiber, protein and minerals, including potassium, selenium and iron. Foods rich in fiber -- a non-digestible form of carbohydrate -- promote weight loss and allow you to feel fuller longer while reducing your calorie intake, according to MayoClinic.com. Legumes are also naturally low in fat and cholesterol-free. Weight loss-friendly dishes made with legumes include lentil soup, split-pea soup, low-fat vegetarian chili, edamame -- steamed soybeans, and grilled bean patties.
Fish
Fish provides ample amounts of protein and little saturated fat. Fatty fish, such as salmon, tuna, herring, lake trout, halibut and flounder, also supply omega-3 fatty acids -- healthy fats associated with positive heart-health and brain function. The American Dietetic Association lists fish as a nutritious food option that suits an effective, basic weight loss plan. When preparing fish, use low-fat cooking methods, such as baking, broiling and grilling in non-stick cooking spray most often to prevent excessive saturated fat and calories from deep frying.
Lean Poultry
Lean poultry, such as skinless chicken and turkey breasts, are high in protein and lower in fat, cholesterol and calories than fatty red and processed meats. Poultry also provides the amino acid tryptophan, which promotes feelings of calmness, according to MayoClinic.com psychiatrist Dr. Daniel K. Hall-Flavin. If stress or anxiety have you craving or reaching for "comfort foods" or overeating, calming protein-rich foods may provide multiple benefits. Nutritious dishes based on lean poultry include grilled chicken breasts served on whole-wheat bread, grilled chicken- or turkey-topped salads and roasted turkey breast.
References
- "British Journal of Nutrition"; Milk Supplementation Facilitates Appetite Control in Obese Women During Weight Loss: A Randomised, Single-Blind, Placebo-Controlled Trial; J.A. Gilbert, et al.; Jan. 2011
- MayoClinic.com: Coping with Anxiety: Can Diet Make a Difference?
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
- American Dietetic Association: Back to Basics Weight Loss
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