Hi there,
Feeling frustrated with meals that leave you hungry and unsatisfied? Maybe you're worried about maintaining a healthy weight and its impact on your overall well-being. We understand these struggles! Today we will explore two powerful tools you can incorporate into your routine, protein and fiber! Packed with benefits, these essential nutrients can help you feel satisfied, boost metabolism, and reduce your risk of chronic diseases.
Protein is a healthy food option to help with avoiding weight gain and helps to maintain and gain muscle mass. Protein can be found in many of our foods, such as lean beef, lamb, turkey, seafood, lean ground beef, poultry, salmon, eggs, peanut butter, fruits, chickpeas, spinach, artichoke hearts, kales, beans, peas, edamame, seeds, legumes, nuts, and vegetables. Protein is more filling than foods high in carbohydrates and fat. Foods high in protein increase repletion and reduce overall calorie intake. A person eating high protein daily supports building and maintaining muscle mass that burns a small amount of calories throughout the day. Eating 25–30% daily calories from protein has shown an increase in metabolism by 80–100 calories a day (Gunnars, K., 2020).Studies have shown a daily intake of protein (0.7–1 gram per pound or 1.6–2.2 grams per kg) of lean mass is necessary (Gunnars, K., 2020).
Fiber is another good healthy option to assist with avoiding weight gain. A high-fiber diet can help lower the risk of obesity, some cancers, heart disease, and diabetes. Most foods high in fiber are also found in proteins, such as fruits, legumes, nuts, and vegetables. Some other foods high in fiber are chia seeds, flax seeds, and whole grains. Fiber offers bulk and aids in feeling full. Fiber with sufficient fluid intake, like water, moves instantly and easily through the digestive tract, leaving you feeling fuller for longer. The daily recommendation for men 38 grams and women 25 grams ages 50 or younger, men 30 grams and women 21 ages 51 or older (Mayo Clinic Staff, 2021).
Let's explore how Lajune can help you create a customized plan that
incorporates protein and fiber for a healthier, happier you! Get your
free consultation today, reach out to us at via email (info@lajunesingleton.com),
or call us +1 301-836-1327.
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