You should eat snacks even when losing weight! 10 High-Protein Snacks

Protein is an essential nutrient for the human body. According to the recommendations of the Centers for Disease Control and Prevention (CDC), women over the age of 19 need 46 grams of protein per day, and men over the age of 19 need 56 grams. However, people who are very particular about food in order to maintain their figure can easily have an imbalance in their nutritional intake. They dare not eat starch or too much meat, which makes it impossible for the body to increase its basal metabolism and reduces muscle mass. If you like to eat small meals and snacks, high-protein snacks are the best recommendation for replenishing calories.

Tuna contains many nutrients, including protein. (Photo/taken from the U.S. Huffington Post)

1. Tuna: A can of canned tuna contains 25 grams of protein. It can be added to toast for breakfast, or used as a snack when you feel a little hungry in the afternoon. You can choose boiled canned tuna, which is healthier than canned tuna in oil.

2. Edamame: Edamame, which is often used as an appetizer or side dish, is actually a very healthy snack. It is also a local side dish for drinking in Japan. The high-quality protein can be fully absorbed and utilized by the human body. The rich unsaturated fatty acids can improve the body's fat metabolism, and the dietary fiber can improve constipation.

3. Pumpkin seeds: Half a cup of pumpkin seeds contains about 14 grams of protein, and pumpkin seeds are also nutritious foods, containing unsaturated fatty acids, folic acid, zinc, etc. Most people will roast the pumpkin seeds in the oven to make them taste better, or add them to snacks, but be careful not to eat too much and let the calories exceed the limit.

Boiled eggs are low in calories and can also provide more protein when losing weight. (Photo/taken from the U.S. Huffington Post)

4. Chocolate milk: A cup of chocolate milk contains about 8 to 11 grams of protein. In addition, it is also a recommended drink for quickly replenishing protein and restoring physical strength after exercise, because the rich protein can help repair muscles after exercise and can effectively accelerate fat burning.

5. Boiled eggs: Boiled eggs are a food that many women eat when they are losing weight. They are not only low in calories but also can provide complete protein. When you are hungry in the afternoon but don’t know whether you should eat or not, just go to the convenience store downstairs and buy a tea egg!

6. Nuts: 25 pieces of nuts contain about 6.4 grams of protein. In addition, it can easily increase satiety, prevent chronic diseases, and reduce cardiovascular disease, so it can be consumed in moderation every day when losing weight.

7. Oatmeal: Oatmeal contains dietary fiber, which can promote gastrointestinal motility and slow down the rise of blood sugar. Therefore, it is suitable for everyone to eat. A serving of oatmeal contains about 5 grams of protein, which is suitable for breakfast in the morning or as an afternoon tea snack.

Nuts have multiple heart-protecting benefits, and their rich protein can also increase satiety. (Photo/From The Huffington Post)

8. Beans: Soy products such as soybeans, black beans, and red beans are foods that are very rich in plant protein. For example, a cup of soy milk contains 7 to 8 grams of protein, and you can also intake nutrients such as soy isoflavones. In addition, red beans and black beans are also favorite foods for people who want to lose weight. They can eliminate edema and reduce abdominal fat.

9. Turkey: Turkey has lower calories and fat content than ordinary chicken. 3 ounces of turkey contains almost 25 grams of protein. Eating a turkey sandwich for lunch or brunch can provide enough protein.

10. Yogurt: 5 to 6 ounces (about 150 grams) of yogurt contains 15 to 17 grams of protein, and yogurt contains a large amount of probiotics, which is very helpful for intestinal environmental protection. It can eliminate bad bacteria in the body and help with cleaning. Smooth gastrointestinal motility can naturally help detoxify and lose weight.

In addition, cheese, bean paste, and peanut butter are also foods with high protein content, but you must pay special attention to the calories. Some foods can still cause weight gain if you eat too much, and you must pay special attention to this during the weight loss period. As long as you pay attention to nutritional balance and avoid excessive calorie intake, you can maintain a good figure!