Eating foods that contain protein and fiber can be a great solution if you want to lose weight. Both types of intake are foods for the right diet because they can make you feel full longer.
The effect of satiety that is felt after eating food for a diet that is rich in protein and fiber, can reduce the desire to eat a lot of food. So that your body weight will decrease slowly.
Protein Rich Food Choices
Foods for high-protein diets are considered more filling than foods that contain carbohydrates and fats. In addition to satiating, protein can encourage fat burning and maintain muscle mass.
There are several types of protein-rich foods that are safe for you to consume, including:
Skinless poultry meat
In addition to protein-rich lean meat also contains vitamins and minerals, including iron, zinc, and vitamin B12 (folic acid).
Poultry meat is also a source of protein, but it should be consumed without the skin because poultry skin contains a lot of fat.
Fish contains lots of protein, minerals, and vitamins. The oil content in fish is also a source of omega-
Nuts such as soybeans, are very good to help growth and repair damage in the body. Soybean is also rich in vitamins and minerals.
Besides being known as a source of protein, eggs also contain vitamin D, vitamin A, vitamin B2, vitamin B12.
Low-fat dairy products
Soy milk and yogurt are examples of low-fat dairy products that you can consume. Besides being rich in protein, this dairy product also contains calcium which can strengthen bones.
Choice of Foods Rich in Fiber
Just like protein foods, foods for a diet rich in fiber can make you full longer because it takes longer to digest, thus suppressing your desire to consume more. Although filling, fibrous foods, including low-calorie foods.
Here are food choices for a fiber-rich diet that you can consume:
Wheat or whole grains
Wheat or whole grains are an excellent source of fiber. You can eat whole grains in the form of cereals, oatmeal, bread, and biscuits.
Nuts and seeds
Some examples of vegetables that you can consume are broccoli, carrots, spinach, potatoes, green beans, sweet potatoes, and corn.
You can eat fruits such as oranges, apples, bananas, pears, strawberries, mango, guava and kiwi to get fiber intake. For apples and pears, eat with the skin to get a high fiber intake.
Examples of dried fruit that you can consume are raisins or dates.
These foods are high in calories and fat, but both can be a good source of fiber and nutrients. Nuts and seeds will not make you fat if consumed at the right dose. You can eat about 28 grams of almonds, 1 cup pistachios or 1 cup black beans.
Besides being rich in fiber, popcorn is also enriched by antioxidants. To enjoy 4 grams of fiber from this food, you can consume three cups of popcorn. But avoid consuming popcorn with extra butter or excessive oil because these additives can make it a bad food for health.
In addition to choosing foods for the right diet, the key to a successful diet is to eat more often but with small portions. People who eat small amounts but often find it easier to control their appetite and weight. You can eat the above foods four or five times a day but limit the amount, as a main meal or a healthy snack.
Eating foods for a diet that contains fiber and protein alone is actually not enough to help you lose weight. So that your efforts to lose weight achieve maximum results, balance with a healthy lifestyle, such as regular exercise, getting enough rest, and consuming lots of water.