5 Foods You Should Swap To Get More Protein and Lose Weight
5 Foods You Should Swap To Get More Protein. These certain food sources swap can help you get more protein and help in achieving your Weight loss goals.
If You have started to think about losing your weight in a healthy and sustainable way or you just have started reading nutrition books, articles to find out how it’s done then you must have read a great deal of information on importance of protein and its part in shedding your weight. A healthy meal plan for weight loss is different for each person depending upon their unique needs and protein is always going to be a key factor. This article is going to help you with swapping different foods with high protein sources to help you support your cause to lose weight.
How Protein can Promote Weight loss:
There are many ways how Protein helps weight loss in sustainable ways. First of all, It helps you with your cravings and prevent over snacking and also reduces appetite and makes you eat a fewer calories. High Protein diets have also been show to increase in calories burn by improving metabolism. It also plays role in maintaining weight once you have lost desired weight. To People who are new to weight loss, it can be difficult to figure out how they can increase their protein intake and help their cause. So these 5 Foods You Should Swap To Get More Protein and Lose Weight.
1- Cow’s milk for almond milk
1% cow’s milk: 8g of protein per cup
Almond milk (unsweetened): 1g of protein per cup
This change adds: 7 grams of protein
People who are not lactose intolerant, this change can really help them increase protein uptake.
Try to add cow’s milk to your oatmeal instead of almond milk. Almond milk is a good option if going for plant based food but cow’s milk definitely contain more protein.
2- Peanut butter for regular butter
Butter: 0.2g of protein per 2 tbsp
Peanut butter: 7.7g of protein per 2 tbsp
This change adds: 7.5 grams of protein
A fan of Toast in the morning, try to use peanut butter in place of plain butter. As peanut butter is rich in fiber, protein and unsaturated fats so will help you feel more fulfilled whole day.
3- Quinoa for rice
Rice: 3.5g of protein per cup
Quinoa: 8.1g of protein per cup
This change adds: 4.6g of protein
Rice is an affordable, and well liked grain, but it does not provide a lot of protein. So, try to swap it out for the whole grain quinoa.
Quinoa is complete plant based protein and has all essential amino acids within it.
4- Tofu for almond milk
Almond milk: 0.4 g of protein per 100g
Tofu: 6.4g of protein per 100g
This change adds: 6g of protein
If you’ve never tried tofu in a smoothie, it may seem a bit odd at first. But swapping in tofu in place of almond milk in smoothies not only provides texture, but it also gives you a protein boost as well.
5- Plain Greek yogurt for sour cream
Sour cream: 3g of protein per 100g
Greek yogurt: 10.3g of protein per 100g
This change adds: 7.3g of protein
Sour cream is mostly used as dressings, topping, or in baking recipes. But, it is usually higher in fat and lower in protein. Plain Greek yogurt makes an excellent food switch for more protein because it has very similar texture and a mild flavor.