High protein diets are great for weight loss as they encourage the body to build muscle and shed fat.
They are also said to keep you feeling fuller for longer, which can prevent you from binge eating. If you feel like you are lacking protein in your diet, there are plenty of simple ways to change this. Meal-prepping is an easy hack to track what you’re putting into your body. Alternatively, you can shake up your routine by making some healthy food swaps.
Here are five high-protein food swaps you can kick start today:
- Swap white rice for quinoa
The healthy grain packs an impressive 14.1g of the nutrient in every 100g. As it is a complex carbohydrate, it takes longer to digest than regular rice. This helps you to feel fuller for longer, so can aid weight loss.
- Swap raisins for edamame beans
Do you like to pop sultanas or raisins into your mouth on the go? You can get more protein into your diet by ditching these in favour of edamame beans. 100g of the soybeans contains 11g of protein, which is 8g more than the dried fruit. The Japanese delicacy is also a good source of fibre, antioxidants and vitamin K.
- Swap ordinary yoghurt for Greek yoghurt
Greek yoghurt contains 10g of protein per 100 grams. Other varieties on the high street can contain just 25% of the food group. They may also be packed with sugar, so it’s always best to check the label before buying them.
- Swap crisps for beef jerky
Those who eat beef jerky take in 33g of protein per 100g. This meaty snack has been trimmed of fat, making it a great snack for dieters. The food is also packed with essential nutrients, including zinc and iron. Comparatively, your average bag of crisps is likely to contain just 2.3g of protein.
- Swap buttered toast for bread and houmous
Chickpeas pack an impressive 19g of protein in every 100g. An easy way to incorporate the legume into your diet is eating houmous. Spread the creamy product over your toast instead of butter. This should also help you to get more zinc, iron, magnesium and vitamin C into your diet.