Three meals packed full of protein can reduce your appetite and help burn fat
Eating high protein meals is great for weight loss
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Losing weight does not need to mean cutting out food groups or drastically reducing how much you are eating.
Experts shared how adding more high-protein foods into your routine can be beneficial for weight loss, discussing three staple meals.
A study published in the National Library of Medicine explained the key role protein plays in weight loss and maintenance.
It said: "Over the past 20 years, higher-protein diets have been touted as a successful strategy to prevent or treat obesity through improvements in body weight management. These improvements are thought to be due, in part, to modulations in energy metabolism, appetite, and energy intake.
Avocados and eggs on toast is a healthy, balanced meal for weight loss and maintenance
GETTY"Collectively, these data suggest that higher-protein diets that contain between 1.2 and 1.6g protein [per kg of body weight] and potentially include meal-specific protein quantities of at least 25 to 30 grams of protein per meal to provide improvements in appetite, body weight management, cardiometabolic risk factors, or all of these health outcomes."
It can help suppress the appetite and keep weight off, although the study added more research may be needed.
With the recent Olympic Games putting a spotlight on athletes and what they would eat to stay in shape, experts discussed this and how these tips can be applied in any weight loss journey.
Nutritionists at Second Nature shared the benefits of eating foods high in protein, discussing three meals in particular that could form a sample day of eating.
All of these meals would have around 20 to 30 grams of protein, in line with what is required according to the research.
Avocado and boiled eggs on sourdough toast
This is a well-balanced breakfast for weight loss and management, with a mix of protein, carbs and healthy fats.
The experts said: "Avocados are full of healthy fats, which help to maintain healthy cholesterol levels.
"Boiled eggs are also packed with protein - an essential part of an athlete’s diet for building muscle and strength.
"Protein... is hugely effective for strengthening muscles and reducing the risk of injury. Protein is also an essential component of our immune system to help fight off illness.
"Sourdough toast is rich in complex carbohydrates which will help fuel the athlete’s training. Carbohydrates can also help to reduce inflammation."
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Salmon is a great source of protein
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Chicken with vegetables
The experts explained: "Chicken is packed with protein and can improve heart health, which is why many incorporate it into their daily diets. Broccoli, spinach and peas are all rich in iron, helping to boost energy levels."
Salmon and rice
"Salmon is low in calories, which is perfect for athletes looking to stay lean while building muscles. The food is also rich in omega-3 fatty acids, which reduce inflammation and improve heart health," the nutritionists added.
"Rice is another fantastic food choice for fuelling your body, keeping you full and energised throughout the day."