Meat provides nutrition, flavor, and satiety. Red meat (beef, hog, and lamb) may help with weight reduction, blood sugar management, and insulin resistance, despite criticism.
Red meat and resistance exercise boost muscular growth and strength. Poultry (white meat) may also help you lose weight.
Eggs are versatile. Eggs offer cheap, high-quality protein in omelets, quiches, baked products, and alone. Whole eggs develop muscle better than egg whites.
Soy protein may aid weight reduction and appetite management like meat. Like eggs, soy is versatile and cheap.
Fish provides protein like beef and fowl. Oily or fatty forms provide vital omega-3 fatty acids, which may benefit health.
Vegans can receive protein from beans and other legumes. Legumes are abundant in fiber, and some studies show they may lower insulin resistance and heart disease risk factors.
Choose Greek yogurt. Straining yogurt's liquid whey yields a thicker, higher-protein, lower-carb product. In one research, higher-protein yogurt snacks.
Shellfish are appreciated for their delicate taste and texture. Many provide high-quality protein and other nutrients. Oysters, however, are poor in protein.
Pea, pumpkin seed, and grain-legume protein powders are plant-based. Most include 20 grams of protein and minimal carbohydrates. Vegan vital nutritional requirements guide.