Expert shares simple diet tip to lose weight – makes you feel fuller for longer
Slimming World reveal how to make a high-protein breakfast
Jess Hillard, leading sports nutritionist at Warrior, revealed how increasing your protein intake can help boost your weight loss.
Although eating more protein is usually aimed at athletes and gym goers, it should be a key part of any individual’s life and diet, said Jess.
She said: “High protein diets are commonly seen in those wanting to lose weight as higher amounts of protein can satiate hunger, making you feel fuller for longer.”
Jess explained: “Protein is a complex group of molecules, made up of 20 amino acids, which are known as the ‘building blocks’.
“There are nine essential amino acids, which need to be taken in through the body through food and/or supplementation. These are key to intake as the body cannot synthesise them without food, so to rebuild muscle fibres, it is key to consume foods with essential amino acids.
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“Amino acids can vary between food sources. Animal sources contain all nine essential amino acids, so you can obtain all of them by consuming one singular protein source such as chicken, or dairy, or eggs etc.
“A great alternative option when looking to boost your protein intake on the go is the Warrior CRUNCH or Warrior RAW flapjacks, which contain up to 20g of high-quality milk protein, less than 3g of sugar per bar and come in a variety of delicious flavours (Warrior CRUNCH, RRP 18.99 for a pack of 12 or £19.95 for a variety pack, and Warrior RAW, RRP 11.99, which can be purchased from www.teamwarrior.com).”
For a person eating plant-based sources, they typically need to combine multiple sources to absorb all nine of the essential amino acids.
Good examples of food combinations include wholemeal bread with baked beans, or a wholemeal pitta bread and hummus.
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But unlike other plant protein sources, tofu is one plant-based source which does contain all nine essential amino acids.
Jess said: “Protein can be used as a tool for weight loss, whilst making sure not to neglect other food groups. It is important to speak to a registered nutritionist/dietician before implementing this type of weight-loss strategy.
“Protein is seen as the best nutrient for weight loss as its lower calorie density combined with the increased satiety makes it ideal when looking to decrease the calories you are consuming. When the body becomes fuller on protein, it can still build muscle, yet will lose fat through the deficit of calories and carbohydrates, which is a diet strategy found within the ketogenic diet.
“However, this is a strict diet with no carbohydrates so should only be used if monitored alongside a registered dietician/nutritionist and has been specifically recommended for that individual, since carbohydrates are essential for the body and brain health.”
When starting on a protein-focused diet, it can be daunting to know where to start in your meals.
Jess said you should start by dividing your plate so that half contains a complete protein source.
This could be a mixture of pulses such as beans, chickpeas, lentils etc, tofu or a meat substitute, or if you eat animal sources, fish, chicken, or red meat.
Jess added: “Choosing lean sources such as chicken/turkey or fish, can further help your weight loss journey, as they are lower in saturated fat but still have a high protein content. The rest of your plate can then be filled with vegetables and carbohydrates.
“It is always beneficial to include a green such as spinach/broccoli/kale/peas for added nutrients, as well as an additional vegetable source. Good carbohydrate sources include steamed or boiled potatoes, baked potatoes with minimal oil, brown rice, brown pasta.
“It is important to include carbohydrates, as they act as a source of fibre alongside the vegetables and are a good energy source. However, when looking to lose weight, ensuring you are monitoring your carbohydrate intake is important to maintaining a calorie deficit.”
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