7 Easy Ways to Eat More Protein

Protein is essential to our bodies. Literally. You need to eat protein in some way, as it’s the building block of bones, muscles and skin, and the key component of enzymes, hormones and more. Proteins are made of amino acids, including nine that your body can’t produce on its own. Protein isn’t stored in your body as carbohydrates and fats are, so you need to eat protein each day to replenish your supply.

Good news for everyone working toward a weight loss goal: High-protein foods take longer to digest than carb-rich foods, so you feel full long after you’ve finished eating.

How much protein do you need? The Recommended Daily Allowance is 0.8 grams per kilogram of your body weight. Just multiply your weight in pounds by 0.36 and you’ll have the number of grams of protein you need to eat every day. A person weighing 150 pounds, for instance, needs 54 grams per day. (Pregnant women and athletes may need more.)

Your Nutrisystem meal plan is carefully balanced under the direction of expert dietitians, so you get just the right amount of protein, along with healthy carbs and fats. You want to be sure your Flex meals and snacks include plenty of good quality options. Lean meat, poultry and fish are some of the obvious and most popular sources. However, there are many other ingredients that can still deliver a punch of protein while fitting into your weight loss plan.

Check out these seven easy (and delicious!) ways to eat more protein:

What the Heck Are SmartCarbs and PowerFuels, Anyway?

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1. Eggs

Serving size: 1 large

Protein per serving: 6 grams

Why: An egg contains choline, a nutrient your body needs to help burn fat.

Fresh idea: Make a protein-rich and filling lunch of egg drop soup, with low-sodium chicken broth (a Free Food) and non-starchy vegetables like carrots and celery.

2. Plain Nonfat Greek Yogurt

Serving size: 1 cup

Protein per serving: 22 grams

Why: Greek yogurt contains healthy sources of probiotic bacteria, which aids in digestion, according to the Mayo Clinic.

Fresh idea: Make a savory and delicious dip out of herbs and spices.

3. Milk

Serving size: 1 cup

Protein per serving: 8.5 grams

Why: From breakfast to bedtime, milk fits into every meal and is a great source of Vitamin D and calcium.

Fresh idea: When your day is dragging, treat yourself to the classic after-school snack with a cup of nonfat milk and your choice of the 10 kinds of cookies available on the Nutrisystem menu, including Double Chocolate Peanut Butter.

Grab some Nutrisystem cookies right here! >

4. Hummus

Serving size: ¼ cup

Protein per serving: 2 grams

Why: Get the most out of your SmartCarb serving! While hummus is considered a fiber-rich SmartCarb on Nutrisystem, it also helps you sneak in some extra protein. Chickpeas (the base ingredient in hummus) are high in lysine, an essential amino acid rarely found in plant foods. Tahini, an ingredient made from sesame seeds, has the amino acid methionine. Together, these components form a complete protein.

Fresh idea: Instead of mayo on your sandwich, spread a thin layer of hummus on the bread or wrap.

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5. Protein Shakes

Serving size: 1 shake

Protein per serving: 15 grams

Why: When you need a big boost of protein in a snap (plus some fiber, vitamins and minerals), Nutrisystem Protein Shakes deliver it all quickly, easily and in delicious flavors like rich chocolate and creamy vanilla.

Fresh idea: Keep Nutrisystem Shakes on hand for those hectic days when you don’t get to sit down and eat proper meals. The shakes have all you need to keep you going when time is tight. Click here to stock up on shakes! >

6. Edamame

Serving size: ½ cup cooked and deshelled

Protein per serving: 11 grams

Why: Along with the big dose of protein, you also get nine grams of fiber and just 120 calories.

Fresh idea: Lightly steamed edamame are fun to snack on and a great way to eat protein—they even come in shells like peanuts that you crack open to munch the beans inside. Flavor them up with a sprinkle of garlic or chili powder.

7. Quinoa

Serving size: ½ cup cooked

Protein per serving: 4 grams

Why: Here’s another way to take your SmartCarb serving to the next level! While this super-grain is technically a SmartCarb on Nutrisystem, it has all nine essential amino acids that your body needs, making it a complete protein.

Fresh idea: Try quinoa instead of oatmeal for a hot breakfast on a cold day. Add walnuts for another addition to eat protein, or try dried fruit for sweetness.

The post 7 Easy Ways to Eat More Protein appeared first on The Leaf.

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Stagnant weight loss

Hey y’all I’m a bit confused rn because of stagnant weight loss I’ve weighed my self everyday (or every other day) for the past month and it all stays within a certain range (335.4 - 328.9). I understand this could be fluctuations of water weight however I still don’t think my standard weight should be in this area.

I’m on a 1600 cal diet & I stay within the deficit because I track my calories and weigh everything I eat including single package snacks. Sometimes I eat 100 cals over if I’m hungry but that’s about it and that’s not an often occurrence.

I should also note that I do weight training mixed with the occasional cardio. From a side I look a little smaller but that’s it and not many people comment that I look smaller (which I don’t look for but I felt it would be important to add).

I’m really confused and frustrated, cause I should be progressing but I’m not. I’m in a calorie deficit, I do exercise, I’m doing everything correctly so why no progress? I really do want to give up but I would just be giving up on myself. I’ve already pictured my life post weight loss and it is beautiful I can’t lose that dream.

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Tired of Being Obese M 29 ~370 lbs.

I have been a chunky lad for nearly as long as I can remember, but following lockdown it's spiralled out of control. Over the last year I've gained about 50 lbs. It's gotten to the point that it's affecting my ability to do normal things like put on shoes or stand for more than a few minutes at a time. I can't keep living like this.

I've tried losing weight a few times in the past, but it's always gone so slowly that I get discouraged and return to old bad habits. Self defeating and lazy, sure, but that's been the way of things.

My question is this. If I go to OMAD and keep it to like 600 Cal. Would that work to jump start quick weight loss? I feel like I can't even go to the gym in my current state and I just want to get a little mobility back and mitigate some back pain before I start exercise. I've heard of a few people who have basically faster for a few months and their body just starts using the fat reserves. From what I've read, as long as they get the needed vitamins and minerals they were pretty healthy and cut weight fast.

Is that stupid to try? I feel like I need something drastic or I'll just spend my ever shortening life watching the needle on the scale go up.

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Small victory

I've been counting calories (Lose It app) on and off for about 5 months. I've upped my exercise (mostly Zumba and Latin dance videos on YouTube) and I've lost 10 pounds. Not much for 5 months, I know, but this 10 pounds feels different. During that time, I had COVID and related problems afterward, I moved, I kept taking my grad classes, and I kept working and parenting. Usually when I go through a big life stress, I gain a few pounds. This time I lost a few. If I go a few days without tracking my food or exercising, rather than beating myself up and giving up, I just start tracking again. My goal is more days tracking than not, more days exercising than not. In previous weight loss attempts, I've given up due to perfection paralysis. If I didn't perfectly track my calories or stick exactly to my exercise plan, I'd give up. I'm learning to be kinder to myself. I'm hoping the next 10 pounds comes off faster than the previous 10, but down is down. I'm committing to treating myself with kindness and to just keep moving forward.

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Feeling defeated with stressful work and no control with food.

I actually had successfully lost 30 pounds 4 years ago. And gained 40 pounds back slowly and mostly during quarantine.

Last time losing 30 pounds felt easy because I had the perfect formula: bootcamp close to work, no evening work meetings, a workout buddy, lunch not provided at work so I prepped meal Lived by myself with no snack at home

This time, I have evening meeting calls for work, which makes it difficult to join gym class after. If I go in the morning it’s extra 1 hours in traffic and no shower(unless I come back home to shower - no time for that in the morning). Work provides lunch everyday, it’s healthy but it doesn’t help with weight loss I come home hungry, emotionally drained and stressed, I just want to have carbs and snacks. No workout buddy and my partner always stocks chips, cookies, ice cream and juice in the house.

I’ve never been so heavy and my wedding is coming soon. I just look at fitness models at night before I go to sleep with guilt, depression, and self shame.

Any advice? I really want to change this!

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Wellbutrin

Hey,

IDK if I'm posting correctly here as new to posting on Reddit. I would like to start by saying weight loss has not been my intent since starting Wellbutrin.

I was wondering if people would be open to discuss weight on Wellbutirin? When I have looked up the medical journals or side effects, they only discuss low level weight loss. However, I seem to have lost quite a lot of weight for my size / height.

I started Wellbutrin at the end of June, so like 2 and half months ago? My appetite went away straight away, to the point I had to make myself eat. This lasted about two weeks. Then my appetite was still very low, however, I don't feel like I'm now having to force myself to eat.

In the first month my clothing was extremely baggy, I went down well over a full size of jeans (I hadn't weighed myself in a while). Then decided to weigh myself about 5 weeks ago. Today I weighed myself again and I have lost 6kgs in the past 5 weeks.

How is this happening? I don't eat until maybe midday but still I don't feel like I'm restricting calories. Has anyone had very similar experiences?

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Day 1? Starting your weight loss journey on Tuesday, 14 September 2021? Start here!

Today is your Day 1?

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Welcome to r/Loseit!

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So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

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Why you’re overweight

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Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

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Before You Start

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The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

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Tracking

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Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

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Creating Your Deficit

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How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

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The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

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Exercise

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Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

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It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel *awesome* and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

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Crawl, Walk, Run

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It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

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Acceptance

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You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

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Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

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Additional resources

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Now you’re ready to do this. Here are more details, that may help you refine your plan.

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• Quick Start Guide - Build your foundation!

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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