For all the snack lovers out there, why not treat yourself to a month of scrumptious and imaginative healthy snacks? Turn those between-meal blues into blissful moments with some wholesome treats!

According to me, snacking isn’t a guilty pleasure – it’s an essential part of life. So when I’m feeling peckish between meals, I don’t feel bad about indulging; after all, there’s nothing more important than nourishing your body!

Don’t let your energy levels take the plunge between meals! Treat yourself to some delicious, nutritious snacks that won’t just fill you up, but give you a great boost of protein and fibre. Why not try some homemade hummus with crudites, smoked salmon on rye toast or crunchy veggie sticks? All simple solutions for staying energized throughout the day.

1. Biltong

Biltong is a healthy snack option that is made from dried and cured meat. It is a popular South African snack that is packed with protein, iron, and other essential nutrients.

Biltong is healthy, easy to make, and can be enjoyed as an on-the-go snack or part of a healthy meal. It has a rich flavour that makes it enjoyable for everyone.

2. Sundried Tomato & Garlic Quinoa Chips

For a delicious, nutritious treat that’ll keep you coming back for more, try Sundried Tomato & Garlic Quinoa Chips.

Prepared with real natural ingredients and boasting 29% of crunchy quinoa – but thankfully none of the added nasties like artificial flavourings or preservatives – these chips makes a perfect snack any time!

3. Baked sweet potato fries

Sweet potatoes are a delicious and nutritious snack that can be enjoyed by kids and adults alike! Preheat your oven to 180 degrees C, then peel five sweet potatoes before slicing them into 1/4-inch-long pieces.

Toss them with some olive oil in a bowl until they’re lightly coated, add a sprinkling of our special seasoning (1 tablespoon each of salt, black pepper & garlic powder), spread out on parchment paper lined baking sheet – bake away for 20 minutes or so – et voila: golden brown perfection ready to devour!

Bon appetit from the kitchen of yours truly

4. Crispy kale chips

Looking for a healthy and delicious snack to keep your energy levels high late in the day? Try this amazing source of vitamins K, A & C: Crispy roasted kale!

Simply remove stems from 1 large bunch of raw leaves, then sprinkle over some olive oil and salt before baking at 200°C until lightly golden-brown – about 10-12 minutes. Enjoy!

5. Popcorn with a kick

One of my favourite healthy snacks for all the family is popcorn – a scrumptious snack that ticks all the boxes, with its high fibre and antioxidant qualities!

For an indulgent yet healthy twist, top it off with garlic or parmesan cheese. Yum yum indeed!

6. Homemade kettle corn

Forget the bright yellow, pre-packed versions laden with chemicals – it’s time to get creative and craft your own kettle corn!

All you need are two cups of freshly popped popcorn, a teaspoon each of cinnamon and Stevia (or honey plus water microwaved for 20 seconds!) – then shake everything up in a paper bag.

Get cooking; there’s no better way to enjoy that special sweet & salty flavour!

7. Healthy nachos

Indulge in an irresistible snack that won’t leave you feeling guilty! The perfect way to satisfy cravings without compromising on flavour.

Sauté onion and jalapeño, top with crumbled beef patties, beans and two types of cheese – then finish off with fresh tomatoes, avocado or diced chilli peppers for a zingy kick.

Can you think of anything better?

8. Brown rice bonanza

Feeling sluggish? Topped brown rice is a nutritious way to power up in no time – just spoon on salsa, beans or piquant hot sauce. Get munching for instant fuel.

9. Low-carb turkey wrap

If you’re looking for a quick and healthy snack, try this delicious turkey wrap.

Spread two teaspoons of honey mustard over three thin slices of turkey, topping it all off with ¼ cup of sliced apple before wrapping in lettuce—all while staying under 75 calories.

10. Cinnamon-spiced baked apples

If you’re in the mood for something sweet, try this delicious yet healthy treat! Core a Granny Smith or Fuji apple and mix it with brown sugar, cinnamon, nutmeg (and perhaps some raisins) before popping it into the microwave.

In just 3-4 minutes on high heat – voilà! You have yourself an indulgent snack that’s only 90 calories but offers plenty of fibre and iron from either raisins or even a dollop of yummy nut butter.

11. Chocolate-dunked strawberries

Make snacking a yummy and nutritious experience with these delicious treats! Dip 10 medium strawberries into a pudding cup for an indulgent yet healthy snack.

Alternatively, if you’re craving something chocolatey-sweet, melt some in a double broiler or drizzle your favourite syrup over fruit kabobs to tantalize those taste buds! Nutritionists love these tasty snacks – so just say yes!

12. Goat cheese bruschetta

If you’re looking for a flavourful, healthy snack to make in no time then try this delightful treat! Halve some juicy cherry tomatoes and top with two tablespoons of creamy fresh goat cheese.

Sprinkle generously with herbs from your own home garden like chives, basil or parsley for an even brighter flavour that’s sure to satisfy.

13. Gouda-topped apple slices

For a winning combination of protein, carbs and fat, try thin slices of smoked Gouda atop sweet honey crisp apple slices.

14. Sweetish nuts

Upgrade your snacking game with Sweetish Nuts. These treats are naturally sweetened by spices and devoid of added sugars for a healthier experience that still satisfies the taste buds!

Start preheating your oven to 180°C before mixing 1½ teaspoons of ground cinnamon, 1 teaspoon of ground ginger, 1½ teaspoons vanilla extract and ½ tablespoon extra-virgin olive oil into one bowl.

Then get ready to knead 4 ounces of shelled raw walnut halves in addition to pecans and cashews until they’re fully spiced up – then place them on the baking sheet while keeping an eye out as it bakes away between 10–12 minutes.

Once cooled store these goodies in their own airtight container so nobody else can savour those delightful bites besides you.

15. Bagel with ricotta and strawberries

Enjoy a delectable, fuss-free snack with this fabulous bagel idea – toast up a whole grain “flat” bagel and then top it off with creamy ricotta, juicy strawberries and just the right touch of sweet honey or agave nectar.

Delight your taste buds today!

16. Fruity waffle

A delightful snack that’s sure to tantalize your taste buds: why not top a whole-grain waffle with cream cheese and blueberries? You’ll feel like Nigella Lawson in the kitchen!

17. Cinnamon-nut oatmeal

For the perfect snack that will please kids and adults alike, why not whip up a batch of oatmeal? Not only is it healthy with whole grain goodness, protein and fibre – but you can spice it up too!

Mix one pack of plain instant oats with 6 crushed almonds then sprinkle on some cinnamon.

A delicious mix of both nutritious and tasty – we guarantee you’ll love every bite!

18. Anytime edamame

Satisfy your snack cravings with a healthier option – young soybeans.

Half-cup of these boiled or steamed gems are rich in antioxidants, protein and omega-3 fatty acids – all for just 100 calories!

So why not take it slow by splitting open the pods to truly savour each bite?

19. Ginger-tossed cole slaw

Kicking cravings to the curb has never been easier. Why not try this take on a salad wrap?

Mix pre-sliced cabbage and carrots drenched in an invigorating ginger dressing before wrapping it up neatly inside seaweed (nori). This nutritious pick will make weight loss seem like child’s play.

Bon Appétit!

20. Banana oatmeal walnut cookies

Indulge in deliciously nutritious cookies with this three-ingredient treat!

Mash two ripe bananas and combine them with a cup of uncooked quick oats, then fold in some crushed walnuts for extra crunch.

Pop tablespoonfuls onto a baking sheet and bake away to your heart’s content at 180 degrees – you’ll end up enjoying whole grains, good fats, and potassium (and the satisfaction of making something delicious!).

21. Chia pudding

Delight your taste buds with this creamy chia seed pudding that is packed with omega-3s and fibre!

Simply mix 2 and 1/2 cups unsweetened almond or coconut milk, 1/2 cup of chia seeds, plus one teaspoon each ground cinnamon & vanilla extract in a bowl – cover it up then pop into the fridge for at least 4 hours (or overnight) until its thick ‘n’ delicious.

For extra flavour, kick try out some more chia seed recipes too!

22. Tempeh-topped avocado

When it comes to healthy and filling snacks, nothing hits the spot quite like avocado.

Bursting with heart-healthy monounsaturated fat, this delicious green fruit is full of flavour – made even better when teamed up with some blackened tempeh!

This protein-packed treat not only offers all sorts of probiotic benefits but also satisfies those snack cravings in an instant.

23. Avocado rice cakes

Avocados are a fantastic way to add flavour and nutrition.

For an easy snack, why not try topping an unsalted brown rice cake with 1/4 of a delicious mashed avocado?

Sprinkle on some black pepper and paprika for the perfect finishing touch – you’ll be transported!

24. Yoghurt-dunked berries

This is the perfect power snack: blueberries dunked in Greek yoghurt and frozen for an hour!

With one toothpick to do the dipping, and another to help push them off onto a baking sheet, you can enjoy up to 49 delicious treats that keep cravings at bay. Why not try it out today?

25. Pumpkin spice yoghurt

Spice up your breakfast with this light, autumnal twist – mix ¼ cup of pumpkin puree into ½ cup of non-fat Greek yoghurt and sprinkle in some Stevia, a dash of vanilla extract & a pinch of the crunchy goodness that is pumpkin pie spice.

If you’re feeling extra creative try out this recipe for an indulgent yet nutritious Pumpkin Spice Latte!

26. Nutty watermelon fruit cup

Reenergize with this revitalizing salad, bursting with freshness and flavour.

Cube two cups of mouth-watering watermelon, then dress it up in a tantalizing mixture of lime juice and zest for some extra citrusy zip!

Top it off by sprinkling on cayenne pepper plus crunchy pistachios – the perfect power snack that even nutritionists can’t resist when no one is watching.

27. Fruit tacos

Be bold and try something new with your tacos: give whole corn tortillas an entrancing flavour combination of sweet strawberries, protein-packed edamame, creamy avocado, and cilantro for a hint of herbal delight and just the right amount of tangy balsamic vinegar.

Culinary confidence awaits!

28. Raspberry banana bites

Satisfy a sweet tooth the healthier way with this tasty treat.

Slice up some bananas, add a dollop of Nutella and top it off with one raspberry for an indulgent snack that’s good both in hand or blended into a delicious fruit smoothie!

29. Hummus

Are you hankering for something savoury, go for a mini pepper sliced with a little hummus.

30. Tasty tapas

For a tasty, fuss-free snack with lots of variety, stuff mini whole wheat pitas like an artist’s canvas!

Choose delicious fillings such as salsa or creamy cashew butter for zest and tang; cheese or hummus paired with cucumber and tomato to tantalize the taste buds.

Have some fun while putting together your pita masterpiece – just remember that not all food labelled ‘healthy’ is actually good for you!

Healthy Snacks Conclusion

Healthy snacks don’t have to be boring or tasteless. There are so many delicious, healthy options that you can make quickly and easily with just a few ingredients.

From tempeh-topped avocado and pumpkin spice yoghurt to fruit tacos and hummus among us – the possibilities for healthy snacking are endless!

Whether you’re looking for something savoury or sweet, there’s sure to be something on this list of healthy snack ideas that will satisfy your cravings in an instant.

So go ahead, indulge yourself guilt free while still nourishing your body with these nutritious treats!

Let me know in the comments if you have any other suggestions to add to the list!

The post 30 Healthy Snacks To Satisfy Any Craving appeared first on proGRO Nutrition.

Let's get cooking

1. Time to prep

1. Get your oven ready to party – crank it up to 200°C and get the kettle boiling!
2. Now, take a large casserole dish with its matching lid for some hearty cooking.
3. Don’t forget that drizzle of oil over high heat; let’s make something delicious!

2. On the Hob

1. With a pinch of salt and two minutes to go, add diced beef to the hot dish – giving it that golden-browned finish.
2. Meanwhile, make your onions wedges and deseed the red peppers of all their pesky seeds – scraping it out with a teaspoon like you’re playing Operation.
3. Top, tail and peel those carrots too before roughly chopping them up for good measure!

3. Mix it Up

1. Stir in the cornflour, the tantalizingly-sliced onion wedges, an array of colourful pepper strips, diced carrots and smoky paprika and mix.
2. Add 450ml [800ml] boiled water to the beef stock mix and then stir in some tomato paste and Henderson’s Relish.
3. Raise the heat, bring to a boil and add a sprinkle of salt and pepper for an extra hint of flavour!

4. Time for the Oven

1. Simply cover the dish and pop it in the oven for one hour, or until you have a rich sauce flavour and succulent tender beef – this is your
   oven-baked beef goulash
2. Once the goulash has had 30 min in the oven, reboil a kettle

5. Let's Get Together

1. Add the basmati rice to an oven-proof dish with a generous pinch of salt and 300ml [600ml] boiled water
2. Cover tightly with tin foil and put the dish in the oven for
   25-30 min or until all the water has been absorbed and the rice is cooked.

6. Serve your Baked Beef Goulash With Rice And Sour Cream!

1. Serve the oven-baked beef goulash with the basmati rice to the side and dollop over the sour cream.
   Let everyone dig in!

My Final Thoughts on the

This classic oven-baked beef goulash is sure to be a hit at the dinner table!

The robust flavour of the beef and the kick of paprika and red peppers make it a flavorful and comforting meal, while the light basmati rice provides the perfect accompaniment.

Whether it’s served after a romantic evening at home or taken on a family picnic, this oven-baked beef goulash is sure to bring smiles to all involved. So why not give it a try today – I promise you won’t regret it!

Let me know how you get on by leaving a comment below or get in touch via socials: Nicolette’s Twitter | Nicolette’s Instagram

Enjoy!

PS. YOU CAN FIND SOME MORE RECIPES HERE

The post Lovingly Baked Beef Goulash With Rice And Sour Cream appeared first on proGRO Nutrition.

Summary of the 18 tips in this weight loss guide:

1. Pick a low-carb or high-satiety diet
2. Only eat when you are hungry
3. Eat real food. Takeaways aren’t real food
4. Eat ONLY when you are hungry
5. Wisely track your journey towards success – it’s the only way to see how far you’ve come!
6. Resilience and determination are essential when it comes to achieving your goals.
7. Moderation is key when it comes to health and wellness – including fruit!
8. NO Beer
9. Step away from the non-caloric sweeteners and opt instead for a healthier alternative – your body will thank you!
10. Take a moment to review the medications you may need.
11. Sleep is the key to stress-free living!
12. Let’s explore lighter but still delicious alternatives to dairy and nuts for our meals!
13. Fuel your body with essential vitamins and minerals for optimal health.
14. Give intermittent fasting a try for an energized and invigorated you!
15. Whether you’re training for a marathon or just looking to stay fit. Exercise wisely and reap the many health benefits it brings!
16. Tantalize your tastebuds and boost to higher ketone levels for a more nutritious day!
17. Looking after your health is a top priority. What better way to do that than getting a check-up of those vital hormones?
18. If you are looking for a way to kickstart your weight-loss journey, why not consider the potential benefits of medication? With careful monitoring and doctor consultation, there may be an option out there that can help give you that extra boost!

1. Pick a low-carb or high-satiety diet to help you lose weight

If you’re looking to slim down, why not start by saying goodbye to sugar and starch? It’s an old-fashioned concept – people have been cutting carbs in their diets for over a hundred years. But modern science has now revealed that this tried and tested approach is just as effective. It may even be better than all the other diet plans out there.

If you’ve ever tried to lose weight, I’m sure you can relate. The advice “just eat less” might be good in theory but trying it out is a completely different story! Hunger tends to get in the way of most diets.

We all know how difficult managing cravings and sticking with portion control can be. No wonder “yo-yo dieting” has become so common.

With so many diets out there, it can be hard to decide which is best for losing weight. But one, in particular, seems to have the upper hand – low-carb dieting!

Not only does this plan encourage you to eat less naturally, but its delicious meals also make slimming down a pleasure rather than a chore.

Bon Appetit!

Cutting Those Carbs

Cutting down on carbs can be just as effective at reducing calories – without counting them! This was demonstrated in 2012 when a study showed that those who had lost weight experienced far less reduction in their energy expenditure over 24 hours compared to people following a low-fat diet. That’s an impressive 300 fewer calorie difference – so ditch the calculator and get your carb fix!

Imagine an entire hour of exercise a day without having to lift a finger! That’s the astonishing potential according to one Harvard professor behind this new study. It would be like gifting yourself with the same calorie-burning benefits you’d get from moderate-intensity physical activity. How incredible is that?

Weight loss can give your metabolism an extra boost! A recent, intensive study confirmed that those who maintained their weight on a low-carb diet were burning 200 to nearly 500 more calories each day than people eating high or moderate carbs.

This means if you stick with it and keep the pounds off, you could be giving yourself long-term health benefits. These include increased metabolic efficiency – how inspiring is that?

Trying to trim some unwanted pounds without a constant feeling of hunger? For those looking for an alternative approach, consider eating higher-satiety foods.

Packed with protein and fibre, these flavourful meals can help you reach your wellness goals while satisfying cravings. Let me show you how tasty slimming down can be!

Eating to satiety can be the key to maintaining any type of diet, especially those that involve cutting carbs. So isn’t it just wonderful knowing that you don’t have to narrow down your food choices or sacrifice flavour? Let’s embrace all different types of diets to lose weight!

So what does it all mean? 

Eating a low-carb diet can do wonders for your health and waistline. Not only does it help keep hunger at bay, but studies have shown that the lower carb count means more fat is burned whilst resting! Eating higher satiety foods within this framework ensures you shed those excess pounds without having to endure constant feelings of deprivation – perfect for living out keto or low-carb lifestyles.

2. Eat when you are hungry

Nothing satisfies quite like a tasty meal enjoyed when you’re truly hungry. Make sure not to rush things – wait until your appetite has been roused and indulge in some delicious grub!

Craving something tasty but don’t want to break your low-carb diet? No problem! With the keto way of eating, you can trust your body’s natural signals for hunger and satisfaction.

We’re giving you permission to enjoy as many — or few — meals a day without guilt – so listen up foodies; it’s time to ditch those restrictive diets once & for all!.

Eating regularly is important for nourishing the body, however, if you’re looking to drop a few pounds then it’s worth considering curbing those snacks in between meals. Adding protein and fibrous vegetables can help keep hunger pangs at bay while still helping maintain good nutrition. Something much more satisfying than an unhealthy snack!

Food should be a source of joy in life and something to savour, not an obligation. Eating when you’re hungry is important – if that’s once or twice per day without snacking then go for it! Low-carb diets are also great for reducing hunger too, so why not experiment with upping the protein levels during meals? Deliciousness awaits!

If you’re looking to cut back on your food intake, protein is the way to go. Numerous studies have shown that increasing dietary protein content leads not only to greater satisfaction but also helps reduce unhealthy cravings for more food – making it both healthier and tastier! So if you want a diet which feels good too, look no further than incorporating generous portions of proteins into your meals.

3. Eat real food. Detest “low-carb labels”

It’s easy to be tempted by all the ‘low-carb’ products on offer. But don’t forget that a healthy weight loss diet should primarily centre around real food. So keep an eye out for clever marketing tricks and stick to your own delicious home cooking!

Prioritize what humans have been eating for thousands of years, e.g. meat, fish, vegetables, eggs, butter, olives, nuts etc.

This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, and plenty of chocolate on a low-carb diet… As long as you buy their brand. They’re often full of carbohydrates. Don’t be fooled.

Looking to drop a few and feeling like you could do without all the carbs? Nix those special “low-carb” products – turns out, they’re still chock full of them!

Dabbling in a low-carb diet? Before you buy that loaf of so-called ‘low carb’ bread, make sure to check the ingredients. Grains are definitely not welcome here! Don’t be fooled by sneaky companies who try and sell it as an option.

Two simple rules to avoid being tricked into purchasing unhealthy “low carb” products:

• Forget the faux “low carb” temptations like cookies, bars, and chocolate. Life is too short to skimp on quality ingredients for a tasty treat so why not make it yourself? Bread, pasta and ice cream made from scratch ensure you know exactly what’s going in. This makes them all totally indulgent guilty-free pleasures!
• When you’re shopping, steer clear of products bearing the words ‘net carbs. They may be trying to trick you with false promises. Keep your eyes open and shop smart!

Eating fresh, glorious real food should be a top priority. Where possible, pick your products without needing to read through long lists of ingredients. Chances are you know the natural goodness when it’s right in front of you!

In 2019, a groundbreaking study revealed that processed foods are much more likely to make us overeat. In fact, those involved ate an average of 500 calories over their baseline diet!

Even when attempting to match the macro-nutrient levels between highly and less processed food groups. Clearly, there’s something about ultra-processed meals that just can’t be replicated without diving deeper into our pantries.

4. Eat ONLY when you are hungry

When it comes to achieving your weight goals, there’s nothing more important than knowing when and what to eat.

Eating low-carb or higher-satiety foods whenever you’re hungry is great for keeping off the pounds. Don’t forget that if you aren’t feeling peckish then you can simply wait until hunger strikes again!

Taking a mindful approach towards food will help speed up those all-important rewards on the scale.

Don’t let unnecessary snacking interfere with your health goals – it’s so important that we should take a moment to focus on it!

With low-carb diets becoming a popular way to maintain health and wellness, it’s important to be aware of the potential for unnecessary snacking.

Unhealthy choices can easily become our go-to if we aren’t paying attention! My advice? Be mindful when choosing snacks as you’d like on your journey. There are three common traps that may derail you without warning.

1. Dairy products such as cream and cheeses can be incredibly indulgent, so it’s important to remember that a little goes a long way! Beware of noshing on cheese in front of the TV late at night when you’re not really hungry, or overindulging in heavy cream desserts even after you’ve had your fill. Instead, try sprinkling some savoury grated parmesan atop an Italian dish for dinner – deliciously satisfying yet light enough to enjoy without any guilt.
2. Nuts. It’s all too tempting to keep on munching – and salted nuts are the most delicious, yet hardest nut of them all. So why not try this ‘science-approved’ tip: rather than bringing a bag full of these salty snacks right up to you in front of that Netflix show, stick with just one small bowl instead! Now there’ll be no more excuse for overindulgence!
3. Low-carb baking. If you’re attempting to slim down, it’s worth remembering that succumbing to the temptation of baked treats made with almond flour and sweeteners can lead your progress astray. So think twice before going on a tasty but ill-advised cookie run!

Feel free to skip meals

When it comes to breakfast, research shows that there’s no need to consume something if you don’t feel hungry. On certain diets like low-carb or higher-satiety options, the craving for food decreases quite a bit – so take advantage of this! Instead of chowing down on meals just because they’re available, wait until your hunger returns and enjoy an authentic meal when needed. Doing this not only keeps those pesky bills at bay but speeds up weight loss too – result!

For some, the fear of veering off track and giving into a binge can be so intense that it leads to an obsession with snacking between meals. A wise practice might just be to take control rather than letting your appetite dictate when you eat!

Don’t be tempted by sugary treats or starchy carbs – they may lead to hunger pangs that can easily derail your diet goals. Instead, have patience and keep those cravings at bay with a few low-carb snacks here and there; it’s the best way of guaranteeing success in reaching your healthy lifestyle desires!

Bottom line: Weight loss can be joyous and sustainable when you listen to your body’s cues. Instead of sticking blindly to a schedule, honour hunger pangs as they come so that healthy choices become natural habits.

5. Wisely track your weight loss journey towards success – it’s the only way to see how far you’ve come!

At first, glance, keeping track of your weight-loss progress can seem like a straightforward task. What could be easier than hopping on the scale and seeing how our diet changes are paying off? But beware – relying too heavily solely on those measurements may have unexpected negative results; it might leave you feeling anxious or unmotivated for no good reason at all! Remember that muscle gain is also a great thing to aim for – after all, muscles don’t lie when assessing whether we’re making healthy strides in our wellness journey!

If you’re looking to make real progress in your health journey, it’s not enough these days just to weigh yourself. Track the changes happening within by quantifying body composition with a DEXA scan or hydrostatic weights – whatever works for you! And if those options aren’t available, measuring waist circumference is an easy way of seeing that belly fat melt away and feeling proud of what wonderful things your body can achieve.

Here’s how to do it:

1. Put the measuring tape around your middle, slightly above your belly button (to be exact: at the midpoint between your lowest rib and the top of your hipbone, at your side)
2. Exhale and relax (don’t suck in your stomach)
3. Make sure the measuring tape fits snugly, without compressing your skin
4. Measure

Checking your progress

Starting your weight loss journey? Keep track of how far you’ve come! Measure your waist circumference, overall body weight and other areas like around the chest or buttocks. Then write down the results weekly or monthly – it’s a great way to gauge progress.

Don’t let short-term fluctuations fluster you! Weight can go up and down depending on what’s going on in your body each day, so focus more on the long-term trend to get an accurate picture of your health.

6. Resilience and determination are key when it comes to achieving your goals.

To achieve lasting weight loss, it’s important to come up with a strategy that works for the long haul.

Fad diets and starvation can lead to “yo-yoing,” not to mention disappointment when expectations are too high or unrealistic.

What to aim for

Going on a low-carb or high-satiating diet is an excellent way to kickstart your weight loss journey. Many people have found that in the first week, two to six pounds can quickly be shed – and if you still need more trimming away of excess bulk? Then expect about one pound per week as long as there’s plenty left for which to work!

For many, a healthy weight loss journey sees around 50 pounds (23 kilos) dropping off annually. But our bodies are all different; teenage boys often find their losses come quicker while the more experienced ladies tend to take it at a somewhat slower speed.

For those trying to shed a few extra pounds, following a low-carb diet and exercising regularly can be beneficial – especially if you need to lose quite a bit of weight.

Whenever your body starts feeling deprived, it’s important that you feed yourself nourishing meals in order to stay energized throughout the process; plus this will ensure no unnecessary losses occur due to hunger or dehydration.

Once you’ve reached your desired look, however, things tend to slow down as our bodies naturally gravitate towards what they consider healthy equilibrium – so don’t worry about becoming underweight!

Are you feeling the effects of semi-starvation after restricting your calories?

Focus on improving your waist circumference and health first – it can take some time before seeing changes in weight. So don’t forget to be patient while caring for yourself!

Weight loss plateaus

Don’t despair if you don’t immediately see the results of your hard work! Weight loss plateaus are normal, and can happen to anyone.

Don’t let it get you down – just keep going like a trooper, and eventually, those numbers will start moving in the right direction again.

How to keep the weight off long term

We all know how hard it is to slim down and keep the weight off in the long run. But unless we make lasting changes, our efforts will be for nothing – because if you don’t sustain your new lifestyle habits, that excess poundage won’t stay lost forever!

We all know diets can be tricky. After all, your body is uniquely yours and you need to find the eating plan that gives it just wants it needs!

That’s why being open-minded and adjusting along the way is key – what gave remarkable results at first may not work in the long run.

So don’t get too fixated on one diet; instead, focus on finding a balance for success with higher satiety carbs as well as ketogenic options.

No Quick Fix

Instead of looking for a quick fix, try taking baby steps towards your goals – slow and steady wins the race!

By making small changes every month and staying committed to healthy habits over time, you won’t just be shedding pounds but also confidence as each success builds up. Reach for those long-lasting body goals with inevitability progress!

PS: Starting a new habit can seem daunting – like kicking the smoking habit. But with perseverance, it will get easier and soon enough become second nature!

7. Moderation is key when it comes to health and wellness – including fruit!

Despite its reputation for being a health-boosting snack, this tasty treat is not all it’s cracked up to be. Don’t be fooled by fruit’s nutritious aura – hidden among the vitamins and antioxidants there lies an abundance of sugar! Take that orange or grape: sweet enough? Probably so!

Eating a variety of low-sugar whole fruits is the way to go for anyone looking to improve their health. These tasty treats contain soluble fibre that helps you feel fuller and longer.

Even better news – up to 30% of the sugars found in fruit may not be absorbed at all! So why not indulge your sweet tooth with some fresh berries? Delicious and nutritious!

No doubt, fruit is packed with healthy nutrients – but if you’re having more than five servings per day, be aware that it could equate to a whopping 52 grams of sugar.

That’s the equivalent amount as in 16 ounces of soda! So when choosing your daily snacks and treats, just bear this sugary truth in mind.

Isn’t fruit natural?

Fruits have come a long way since their humble, wild beginnings! We may take for granted the bountiful basket of plump and juicy fruits we find in our grocery stores today, but these offerings are nothing like their predecessors.

Thanks to years of careful cultivation from curious growers around the world, modern domestic fruit is larger than ever before with thinner skin and smaller pips – making them much more delicious (and sweet!) treats.

8. NO Beer

Beer contains rapidly digested carbs that shut down fat burning. Beer may be known as “liquid bread” for its ability to nourish and fill the belly! That’s why it has gained the distinguished moniker of ‘beer belly’.

Here are smarter (lower-carb) alcoholic options when trying to lose weight:

• Wine (red or dry white)
• Dry champagne
• Hard liquor like whisky, cognac, and vodka (avoid sweetened cocktails)

Enjoy a few drinks without guilt – these delectable beverages have barely any sugars, so they’re better for you than beer! Just keep an eye on those alcohol levels; too much and you’ll be taking your weight loss journey in reverse. Moderation is the key to success here darling!

9. Step away from the non-caloric sweeteners and opt instead for a healthier alternative – your body will thank you!

Replacing sugar with non-caloric sweeteners may sound like a sensible way to cut calories and lose weight.

Unfortunately, research has shown that making the switch won’t necessarily produce results – it’s still important to keep an eye on your overall diet.

10. Take a moment to review the medications you may need.

Working towards a healthier you can be tough, especially when faced with the possible foils of prescription drugs that may impede your progress.

Taking it upon yourself to have an open conversation with your doctor is key- they’ll need all of the facts in order for them to identify if any medication changes should take place.

Three culprits are commonly known for causing weight loss stalls including…

• Insulin injections. Taking control of your dietary intake can reduce the amount of insulin needed and help unlock success along your journey to a healthier lifestyle! Remember to work closely with your healthcare provider to ensure you safely lower your doses. If this isn’t enough, treatment with metformin (an insulin-sensitizing drug) can decrease the need for insulin (at least for people with type 2 diabetes).
• Other diabetes medications, like drugs that stimulate the secretion of insulin by the pancreas (e.g. sulfonylureas), often lead to weight gain. These include Amaryl (glimepiride), Glucotrol/Minodiab (glipizide), Euglucon (glibenclamide), and Daonil (glyburide). Additional diabetes medications like Actos (pioglitazone), Starlix (nateglinide) and Prandin/NovoNorm (repaglinide) also encourage weight gain.
• Cortisone and other glucocorticoids (e.g. prednisone, prednisolone, dexamethasone) are also common offenders. These drugs may cause weight gain in the long run, especially at higher doses (e.g. more than 5 mg prednisolone per day). Unfortunately, a medication like cortisone is often essential for those who have been prescribed it.

These other medications can also cause problems with weight loss:

• Neuroleptics/antipsychotic drugs
• Some antidepressant medications
• Some contraceptives
• Blood pressure medication
• Epilepsy drugs
• Allergy medications
• Antibiotics

11. Sleep is the key to stress-free living!

We all know the struggle of wanting an extra hour or two in bed and a less stressful life, but did you realize this could be causing your weight to fluctuate?

Cortisol levels can skyrocket when stress mounts up and sleep hours decrease – leading us down that oh-so-familiar path towards overeating.

So next time it feels like the world’s against you, take some deep breaths and catch that valuable zzzs!

One way to combat this is to go to bed early enough for your body to wake up autonomously before the alarm clock goes off. Letting yourself get a good night’s sleep is another way of reducing stress hormone levels.

Sleep deprivation, on the other hand, goes hand in hand with sugar cravings.

Could life be making you bulky? Weight loss isn’t always as simple as counting calories – it can also involve reducing your stress!

Think about ways that could help you chill out, and don’t forget the importance of restful sleep.

Make sure to give yourself enough time until your natural body clock wakes up rather than relying on an alarm clock so rudely waking you each morning – because getting adequate shut-eye is essential for keeping trim.

12. Let’s explore lighter but still delicious alternatives to dairy and nuts for our meals!

Wondering if you can power through meals and still stay on track with weight loss?

Saying ‘No’ to low-carb diets isn’t the answer. With a higher satiety diet, appetite regulation means far better results – so yes, it is possible!

Just be aware that some lower-carb foods might not always have enough staying power for larger portions: in which case shift towards dishes proven to satisfy hunger cravings more easily.

Bon appetit!

As we all know, fat is twice as caloric as carbs or protein.

Unfortunately, high-fat dairy products contain lots of calories from their fatty content and the much-loved lactose (milk sugar).

In order to cut back on weight loss stalling foods like butter – it’s best not to overindulge in them if you want a jump start towards shedding those unwanted pounds!

13. Fuel your body with essential vitamins and minerals for optimal health.

Eating healthily and with a balance is of utmost importance for our bodies to stay in tip-top shape. But what happens when we don’t get the essential vitamins or minerals we need?

It’s possible that your body will send signals, like increased hunger levels, prompting us to eat more so as not to miss out on those important nutrients. Although this isn’t definitive yet according to research it looks promising! So let’s fill up our plates with all things nutritious – every tummy deserves a treat once in a while too – no naughtiness here!

Vitamin D

Have you ever considered that the reason why we struggle to maintain a healthy weight in northern countries like the UK, Canada and much of the US is that many people are lacking adequate vitamin D?

While research on whether or not taking additional Vitamin D could actually help us slim down remains inconclusive, there have been studies suggesting it can reduce our fat mass even if no overall loss in body weight has occurred.

In a study of 77 overweight or obese women, those who supplemented with 1000 units of vitamin D daily for 3 months saw remarkable results – on average they lost 2.7 kg (6 pounds), which was significantly more than the placebo group’s mere 0.4kg (less than one pound)!

So if you’re looking to trim down and tone up in no time at all, make sure your diet includes this essential nutrient!

Multivitamins

While there’s no definitive answer on the efficacy of vitamin and mineral supplementation for weight loss, a 2010 clinical trial went some way to establishing an informed opinion.

One hundred women with weight issues were split into three groups – one given multivitamin supplements daily, another calcium supplements and finally a placebo.

All waiting to see if any beneficial effect was had upon their waistlines!

The study went on for six months.

Despite the fact that taking calcium or a placebo showed no change in weight, those who took multivitamins experienced amazing results – with an average of 3.6kg (8lbs) loss!

Not to mention their basal metabolic rate increased for optimal health benefits. Deliciously nutritious indeed!

14. Give intermittent fasting a try for an energized and invigorated you!

Intermittent fasting may just be the thing you need to break through a weight loss plateau – or turbocharge your progress.

It’s worth considering if all else is going right, so don’t let this tip #14 prevent you from exploring its potential benefits!

After all, intermittent fasting simply involves abstaining from food during certain intervals; give it a go and see what comes of it!

Recommended first option – 16:8

Fasting has become a popular way to maintain balance, and trading breakfast for coffee is one of the easiest ways to do this.

Try a 16-hour fast that runs from 8 pm until 12 noon – it can be done while following either high-satiety or low-carb diets!

Or consider skipping dinner; if you eat your meals between 8 am and 2 pm then don’t feel guilty about missing out on dinner.

If you’re looking to make a change in your lifestyle that doesn’t involve counting calories and feels doable, look no further than the 16:8 method of intermittent fasting.

This approach allows for sixteen hours without eating with an eight-hour window within which food can be consumed – it’s easy enough to do multiple days per week or even daily on low-carb/keto diets!

So why not give this strategy a try?

Although it’s possible that doing it more frequently may improve your results, long-term studies are lacking.

Although there’s no definite answer yet on whether frequent fasting will reduce resting metabolic rate as the continuous caloric restriction does, it may be wise to focus your efforts elsewhere if you find yourself prone to overeating during the eating window.

Refining higher satiety meals can help quell hunger and diminish cravings when meal time comes around!

Other kinds of intermittent fasting

From overnight oats to a 4-week plan, there’s an abundance of choices when it comes to achieving your health goals.

If you fancy something more prolonged – and perhaps challenging – why not try extending the amount of time?

With two popular options available, that could be just what’s needed for success!

• Fasting for 24 hours (often dinner to dinner) once or twice a week. This can be effective and easy to do for some people, especially on a keto diet, which usually reduces appetite.
• The 5:2 diet. Eat as much as you need to feel satisfied 5 days a week and then eat calorie-restricted for two days (500 calories per day for women, 600 calories for men). It may take a bit more effort to achieve, but many still find counting calories an enjoyable experience.

What about eating when hungry?

Doesn’t advice on intermittent fasting contradict the advice to eat when hungry? Yes, it does, somewhat.

Don’t forget that it’s not about a restrictive diet – intermittent fasting is simply an option to be part of your own effective tool kit.

Make sure you still take pleasure in meals, eating until satisfaction and allowing your body the necessary rest from continuous feeding!

Let us remember – no deprivation is needed here; just listen carefully to what your body needs so you can enjoy delicious food while maintaining balance over time.

What’s acceptable to drink during fasts?

During a fast, you can’t eat, but you should definitely drink. Water is the drink of choice, but coffee and tea are also great options. During longer fasts, it can be wise to add some salt too, or drink bouillon.

Anything you drink should ideally be zero calories. But it may be acceptable to modify this by adding a small amount of milk or cream to your coffee or tea – if you absolutely need it to enjoy your drink.

What to eat between fasts

If you’re looking to reach your weight loss goals, try combining a low-carb or higher-satiety diet with intermittent fasting.

Science shows us that not only does this approach make the fasts easier and more effective but it can also help switch on fat-burning mode quicker than other methods – for an extra boost of results! 1+1 really DOES equal 3 in this case.

Who should not do intermittent fasting

Intermittent fasting can be a great idea, but not everyone should do it:

• With any dietary changes, it’s always best to seek guidance from a medical professional. If you’ve previously struggled with issues around your relationship with food, then please consider consulting your doctor before attempting intermittent fasting. After all, health should be our top priority!
• If you’re feeling under strain or not getting enough shut-eye, then nurture yourself first. Don’t put your body through an additional challenge like fasting unless it’s already in a good place. Follow my tip #11 for reaching peak relaxation and well-being!
• Prior to embarking on a fasting lifestyle, it’s important that you check with your doctor if you are taking any medications – especially insulin. Your dosages may require adjustment while abstaining from food and drinks during specific periods of time.
• Growing children, pregnant and nursing mamas – you have special nutritional needs! Listen to your body; eat when hunger beckons. If further weight loss is desirable then try the other tips in this guide too!

15. Whether you’re training for a marathon or just looking to stay fit, exercise wisely and reap the many health benefits it brings!

Exercise is often touted as the most important action towards achieving weight loss. However, have you ever stopped to consider why this is only number 15 on the list?

I’m here to reveal a fact that may surprise you: exercise alone is greatly overrated when it comes to shedding those excess pounds!

Just taking the stairs instead of the elevator, or getting off the bus one stop earlier, is probably not going to change the numbers on your bathroom scale.

It’s a myth.

Studies show that if you just start exercising, you’re likely going to need at least 30-60 minutes of workouts per day to noticeably lose weight.

Exercise can still be beneficial to our health and well-being even if it doesn’t result in weight loss!

While we may get a bit hungrier after exercising, there are many positive benefits that exercise provides – learn more about them today with our guide.

So let’s swap Netflix for some squats and feel the satisfying effects of exercise!

Eating processed food and consuming sugary beverages may seem like an easy choice. However, it takes far more than hours spent exercising to undo the damaging effects on our bodies. Especially when there are healthier options available!

Metaphorically that’s like digging a hole, into which you put your ladder, on which you stand and paint the basement-level windows of your house.

Exercise cannot compensate for other behaviours or issues in your life. Those must be addressed first.

The good news

If you’ve already taken the necessary steps to look after yourself, your body will be feeling great and ready to get burned on those fat cells.

Adding further activity can amplify weight loss results as well as reduce insulin levels. So why not pick up that sports class or go for a run?

It’s time to turbocharge towards achieving optimal health!

Also, don’t forget that the non-weight-related health effects of exercise are quite impressive.

Boost your body composition with exercise forms that can stimulate a positive hormonal response – think lifting heavy weights or doing intervals.

It’s not just the physical benefits you will get; such exercises also increase levels of testosterone in men and growth hormones for everyone!

Exercise is not just a great way to get in shape – with increased hormone levels, it can also help you build muscle and reduce belly fat over time.

Feel good AND look your best?

That’s an unbeatable combination! So why don’t you take the opportunity to find something that works for YOU today?

16. Tantalize your tastebuds and boost to higher ketone levels for a more nutritious day!

If you’re still not seeing any results from the 15 top tips, here’s a controversial suggestion to get your ketogenic diet buzzing: boost those delicious little molecules known as ‘ketones’.

Looks like we’ve got an extra surprise up our sleeve!

Why is it controversial? For most people, “low” or “higher” ketone levels don’t make a difference in health and weight loss, and in general, we do not recommend shooting for a specific ketone level.

If you’ve been stuck at a weight loss plateau while on low-carb diets, don’t despair! Raising ketone levels may be the key to getting past it.

A quick explanation: eating fewer carbs lowers your insulin’s fat-storing ability – essentially unlocking energy that was stored in your fat deposits so they can shrink and won’t stand in the way of progress anymore!

Eating fewer calories than you expend is an important part of losing weight, and there are a few simple tricks to help fine-tune your diet for the best results.

With just a little creative thinking from my kitchen, I know that achieving those goals without hunger will be easy!

Ketosis

Deliciously satisfying low-carb diets don’t have to be limiting – if you enter a state of ketosis, your body is able to run on fat as fuel which will help you lose weight!

In this metabolic process, the liver converts stored fats into energy molecules called ketone bodies.

If insulin levels are lowered (through diet or exercise), then the production and absorption of these precious fuel sources rise exponentially. This gives us that extra boost our brain needs for an optimal healthy lifestyle!

Measuring ketones

With just a single needle prick of the finger, today’s amazing gadgets provide you with an effortless way to check your blood ketone level in mere seconds.

Get ready to revolutionize how easily and affordably you can monitor your health!

Here are a few pointers on how to interpret blood ketone results:

• With ketosis, the aim is generally to reach 0.5mmol/L or higher for maximum fat-burning – but not all experts agree on this cut-off point. Some studies suggest that even at lower levels of 0.3 mmol/L providing you’re following a strict keto diet there can still be benefits in terms of weight loss and health improvements; it’s just important to make sure your macros are spot on!
• If your body falls between 0.5 – 3 mmol/L, you’re in the sweet spot of nutritional ketosis! This range is ideal for weight loss and better metabolic health; a little higher or lower won’t make too much difference either way.
• If you’re looking to treat neurological or mental health issues with a ketogenic diet, then you may want your nutritional ketosis levels around the 1.5 – 3 mmol/L mark – though scientific evidence is lacking for this point. Always consult an expert before altering any medical treatments. After all, when it comes to our well-being, nothing should be taken lightly!
• No need for numbers to reach above 3 mmol/L – level 0.5-3 is sufficient! Going higher could mean you’re not taking in enough nourishment, and if you have type 1 diabetes your body might be lagging on the insulin front (definitely something to keep an eye out for!).

Ketones in urine

Are you concerned about your ketone levels? Don’t feel like forking out for a pricey measuring device, or need to test frequently and don’t have health insurance coverage?

In that case, old-fashioned urine test sticks could be just the ticket – they might not give quite as reliable results but they fit much more comfortably into most budgets.

Breath ketone meters

If you’re interested in tracking your ketone levels, a breath meter may be the perfect solution!

Not only does it give an easy-to-read range of mild, moderate and high measurements to determine how deep into ketosis you are (which can be oh-so rewarding!), but with no need for recurring expenses like test strips – think about all those pennies saved over time.

Just make sure that after considering initial costs, your wallet stays just as happy as you do while reaching health goals galore.

How to achieve higher ketone levels

Many who firmly believe they are eating a strict low-carb diet are surprised when they measure their blood ketones. They may be at around only 0.2 or 0.4. Why?

First, you should make sure you are avoiding all obvious sources of carbohydrates (sweets, bread, spaghetti, rice, potatoes). Next, check for “hidden carbs” in salad dressings, dips, and from other sources like alcohol.

In an effort to improve fat-burning, thereby increasing ketone levels, you may consider adding intermittent fasting or exercise to your routine (see tips #14 and #15 above).

Finally, make sure you are eating adequate amounts of protein. A keto diet for weight loss should be at least a moderate protein diet.

A word of warning about weight loss

For those living with type 1 diabetes, ketones may be a complicated topic.

Although it’s true that rising levels can lead to dangerous conditions, in some cases people naturally slip into nutritional ketosis for the same reasons as their non-diabetic counterparts on restrictive diet plans – so long as blood sugar is regulated and insulin intake monitored.

It’s not worth it to overly focus on controlling one’s weight by raising blood ketone levels when you have type 1 diabetes.

This can actually lead to the potentially fatal condition of ketoacidosis, which must be addressed with urgency or else serious health risks could ensue!

If you feel that your sugar and/or ketones are abnormally high, contact a healthcare provider right away. Nothing is more important than taking care of yourself in this case.

17. Looking after your health is a top priority. What better way to do that than getting a check-up of those vital hormones?

Despite your best efforts – diet tweaks and lifestyle adjustments, supplement additions and ketone experimentation galore – you’re still finding yourself far from the desired weight? Don’t fret my friend. There are more paths to success than one!

If you’re feeling out of the ordinary, it may be time to explore whether hormones play a role. Three key areas can hint if this is responsible – investigate further and take control of your well-being!

1. Thyroid hormone
2. Sex hormones
3. Stress hormones

Thyroid hormone

While it sometimes flies under the radar, a lack of thyroid hormones can cause an unwelcome dip in metabolism – something that often affects women most significantly.

With these changes to our bodies and energy levels, we can feel powerless against them but there are steps you can take to gain back control!

Common symptoms of hypothyroidism are:

• Fatigue
• Cold intolerance
• Constipation
• Dry skin
• Weight gain

In these cases, weight gain resulting from decreased metabolism usually does not exceed 15 pounds.

Your doctor can easily arrange for you to take a blood test to measure the concentration of thyroid-stimulating hormone (TSH).

If the test comes back and everything looks good, your thyroid gland is probably fine.

Sex hormones

Sex hormones also affect your weight:

Women: For many women, the endocrine disorder PCOS – polycystic ovarian syndrome – can cause a steady surge in testosterone and insulin levels.

This unwelcome shift may manifest in weight gain or menstrual irregularities (both very common), acne breakouts, difficulty conceiving, as well as increased facial hair growth along masculine patterns.

Men: As we age, declining testosterone levels are totally normal. Unfortunately for some of us though, this decrease can be more drastic. Consequently, it can lead to unwanted weight gain and reduced muscle mass.

Thankfully with a little effort, there are things you can do to nip it in the bud; think smart exercise regimes combined with boosting your vitamin D!

Both men and women should take into account, however, that supplementation of testosterone or estrogen for years on end can come with potential side effects.

It may be wise to accept that you don’t (and shouldn’t!) have the body of a 20-year-old when you’re at least twice that age.

A better option might be to focus on a healthy lifestyle instead. Be as happy and grateful as you can for the body you have.

Stress hormones

When it comes to difficult-to-shift pounds around our middles, cortisol – the main stress hormone – could be key.

If we’re revving too high on this hormone and not getting enough shut-eye (see Tip #11), then increased hunger pangs plus weight gain will become a worrying reality.

Note: certain cortisone medications can also lead to elevated levels of cortisol within our bodies (check out Tip #10).

18. If you are looking for a way to kickstart your weight-loss journey, why not consider the potential benefits of medication? With careful monitoring and doctor consultation, there may be an option out there that can help give you that extra boost!

Losing weight can seem like a dream, but often the reality of diets and laborious exercise don’t always hit the mark. That’s why it’s no surprise that millions are attracted to medicines which promise effortless slimming – with just one pill-a-day!

But do they really work? Well…somewhat, though their effectiveness might be more limited than you’d imagine.

And these pills also come attached with some potential side effects too – making taking them far from risk-free…

While there are drugs that can contribute to modest weight loss, they don’t always come without bothersome side effects.

The good news is that more advanced medications have been developed in recent years and promise up to 10 or even 15% body weight loss – provided you continue taking the drug indefinitely!

That’s right – if you stop the drug, you will likely regain the weight you lost, plus extra if your weight was already on an upward trajectory before starting the drug. Prescription-free supplements

The internet is full of claims of magic supplements that can make you thin. Unfortunately, the only thing they’ll make thin is your wallet. 

Carb Blockers

For those looking for a carb-free diet, prescription-free “carb blockers” may sound like the perfect solution. However, despite their reputation in studies funded by companies selling them. These blocks have only achieved minimal impact on weight and body composition.

It’s definitely more effective to not eat the carbs in the first place (it’s also free).

Older appetite suppressants

In the United States, it’s possible to use amphetamine-like appetite suppression – legally! Despite being FDA-approved for use that lasts no longer than twelve weeks there are still options available.

Whether you’re looking into phentermine or liraglutide. These drugs aren’t approved by EU regulations so take care if travelling across continents with them.

• Phentermine
• Phendimetrazine
• Benzphetamine

Combination therapy

Qsymia combines a small dose of phentermine (see “Older appetite suppressants,” above) with a small dose of topiramate, an old anti-seizure drug.

This is available in the US, but it got rejected in Europe (where the risks were judged worse than the benefits).

Be careful

While there may be promise in some weight loss drugs, they cannot guarantee that you will miraculously become slim overnight.

Most have the potential to bring with them uncomfortable side effects and their effectiveness is minimal at best – so success should not always be assumed!

Summary

In conclusion, it is clear that while there are many potential options when it comes to weight loss drugs, they cannot guarantee success and may come with side effects.

It is important to do your research before considering any medications or supplements for weight loss as some of these products can be dangerous if not taken correctly.

When looking into ways to lose weight healthily and safely, start by making small lifestyle changes such as eating healthier foods and exercising regularly.

These steps will help you achieve the body of your dreams in a safe and sustainable way!

What are your plans for losing weight during 2024? Leave a comment below!

The post Lose Weight in 2024. 18 Tips to Help You Achieve Your Weight Loss Goals. appeared first on proGRO Nutrition.

The fresh vs. dried fruits debate has a common starting point. Fruits are essential to any healthy diet and come in many forms. From fresh to dried, fruit can be enjoyed in various ways. But which is better – fresh fruit or dried fruit? It depends on the occasion and what you’re looking for nutritionally.

Snacking on dried fruit is the ultimate combination of succulently sweet and healthy – almost like a scrumptious, guilt-free candy. But you may be wondering if those mouthwatering morsels hold as many benefits as natural fruit does.

The answer to this tantalizing question isn’t straightforward, but there are certainly some compelling reasons why it can make a nutritious addition to your diet! From being incredibly convenient for busy lives, providing fibre which helps with heart health and weight management; plus rich antioxidants that have been shown to reduce the risk of serious illnesses such as cancer – what’s not to love about this delicious snack idea?!

Nutrient Density When Comparing Fresh vs. Dried Fruits

Fresh and dried fruits are both nutritional powerhouses, with the difference between them being that drying out a fruit packs more nutrients into fewer calories. Great for gymgoers, hikers or athletes who need an energy boost on the go!

Even better if you’re managing your weight – just be sure to keep portions in check at ¼ cup of dried fruit per serving, no matter how tempting it may be.

Calorie and Sugar Content

Fancy dried fruits like apples may not be as dehydrated and calorically dense as you’d think. In fact, a serving of both fresh or dried is jam-packed with the same amount of calories and sugar!

The problem is that a serving of dried fruit is way less in volume than a serving of fresh fruit. But if you’re looking for an edge in managing your weight – go for some juicy crispness instead.

A regular helping of fruit offers more volume than its dry counterpart so it’ll help keep those hunger pangs at bay longer!

Vitamins

Dehydrating fruit may cause some heat-sensitive vitamins such as C, B and A to disappear – for example, 2 cups of fresh apples offer 6mgs Vitamin C but the same amount dried gives you just 0.8mg!

That said, don’t disregard your favourite jams or trail mixes: consumed in moderation they still deliver a healthy punch.

Advantages of eating fresh fruit vs. dried fruits

You will find that it is quite challenging to stick to the right portion size, and it is very easy to overindulge.

Rather than sticking to the regular helping of fresh fruit, it’s all too easy to go overboard when indulging in dried fruits — after all, with no water content included a mere quarter-sized portion equates to three times its normal size.

Just bear that fact in mind as you reach for your favourite sweet snacks!

Dried Fruit Dazzlers

When you compare fresh vs. dried fruits, some stand out purely because of the convenience and resounding health benefits they bring. Two of these are raisins and prunes.

Raisins May Reduce the Risk of Certain Diseases

Packed with essential vitamins and minerals, raisins are one of nature’s sweet treats! Not only do they provide a tasty snack option when you’re craving something sweet – their low glycemic index value makes them an ideal choice for many diets.

Enjoy the natural sweetness without having to worry about major spikes in blood sugar or insulin levels after meals!

Studies show that eating raisins may

• Lower blood pressure.
• Improve blood sugar control.
• Decrease inflammatory markers and blood cholesterol.
• Lead to an increased feeling of fullness.

All of these factors should contribute to a reduced risk of developing type 2 diabetes and heart disease.

Raisins are high in fibre, potassium and other plant compounds. Eating raisins may improve blood sugar control, lower blood pressure and blood cholesterol, as well as decrease inflammation.

Prunes are Natural Laxatives and May Help Fight Diseases

Prunes are a tasty, superfood that provides your body with essential vitamins and minerals like potassium and beta-carotene (vitamin A). Furthermore, it can help you get relief from constipation too!

Rich in fibre along with the natural sugar alcohol sorbitol, prune consumption has been scientifically proven to help improve stool frequency and consistency. Plus it’s even more effective at relieving constipation than psyllium.

As a result, try adding some of these dried plums into your diet for an easy way to stay regular.

Prunes are a nutritional powerhouse that can help promote overall health! By providing antioxidants and boron, prunes protect against heart disease and cancer while helping to build strong bones.

And their low glycemic index makes them especially beneficial for those watching their blood sugar levels.

Final thoughts on the benefits of each type of fruit

Overall, fresh fruit and dried fruit both offer their own unique benefits. Fresh fruits are packed with essential vitamins and minerals that help to promote overall health.

While dried fruits can provide a concentrated source of nutrients like fibre, potassium and other plant compounds.

However, it is important to keep in mind that due to the lack of water content in dried fruit they are more calorically dense than fresh varieties. Therefore it’s best to practice moderation when indulging in these sweet snacks!

Ultimately though, whether you opt for fresh or dried – your body will thank you for getting some delicious nutrition into its system!

Share your opinion on Fresh vs. Dried Fruits in the comments below

The post Fresh vs. Dried Fruits. Which is Better? appeared first on proGRO Nutrition.

Let's get cooking

1. Time to prep

1. Preheat the oven to 200°C/ 180°C (fan)/ gas 6
2. Boil a kettle
3. Peel and finely chop (or grate) the garlic

2. On the Hob

1. Heat a large, wide-based pan (preferably non-stick with a matching lid) over a medium-high heat
2. Once hot, add the diced chorizo and cook for 3-4min or until beginning to crisp
3. Add the chopped garlic and cook for 1-2 min further

3. Cook the pasta

1. Meanwhile, add the conchiglie to a pot of boiled water with a large pinch of salt and bring to a boil over a high heat
2. Cook the conchiglie for 5-6 min
   Tip: It doesn’t need to be fully cooked, as it will go in the oven later!
3. Once done, drain the conchiglie, reserving a cup of the starchy pasta water

4. Let's Get Together

1. Once the chorizo is beginning to crisp, add the tomato and soft cheese to the pan and give everything a good mix up
2. Wash the spinach, then add it to the pan with 100ml [180ml] of the starchy pasta water and mix everything together
3. Cook, covered, for 1-2 min or until the spinach has wilted –
   this is your creamy tomato chorizo sauce
4. Grate the cheddar cheese

5. Oven Time

1. Add the cooked conchiglie to the creamy tomato chorizo sauce and stir it all together until the pasta is fully coated in the sauce
2. Season with a grind of black pepper
3. Next, transfer the mixture to an oven-proof dish and top it with the grated cheese
4. Put the dish in the oven for 10 min or until the cheese has melted and the pasta is bubbling – this is your conchiglie, spinach & chorizo pasta bake

6. Serve your spinach & chorizo pasta bake!

1. Serve your conchiglie, spinach & chorizo pasta bake
2. Enjoy!

My Final Thoughts on the spinach & chorizo pasta bake

Making this dish is really easy – and it’s packed with flavour. Furthermore, the combination of spinach and chorizo is a winner, and the pasta bake is perfect for a hearty winter meal. Give it a go!

Let me know how you get on by leaving a comment below or get in touch via socials: Nicolette’s Twitter | Nicolette’s Instagram

Enjoy!

PS. YOU CAN FIND SOME MORE RECIPES HERE

The post Spinach & Chorizo Pasta Bake Recipe appeared first on proGRO Nutrition.

Biltong is one of those snacks that will always have your mouth watering. It’s a savoury, protein-rich snack made from lean cuts of beef, game or poultry.

And no matter where you are in the world — biltong UK, South Africa or beyond — it’s sure to tantalize your taste buds and keep you fueled up for whatever comes next.

So if you’re looking for a delicious snack with an interesting history and plenty of flavours, this tasty South African air-dried favourite is definitely worth trying!

What is biltong?

This delectable snack has been around for centuries, and its origins are steeped in history. Curators make it from lean cuts of beef, game or poultry which they spice, marinade and cure.

The traditional way hunters or framers made original biltong involves first rubbing the meat with salt and spices. They then hang it in a cool dry place to develop flavour before they finally dry it utilising natural air circulation.

This slow curing process gives biltong its characteristic smoky yet sweet flavour profile, which can vary depending on the types of spice used.

Biltong is an incredibly versatile snack that makes an ideal addition to any pantry or kitchen counter. Whether you buy it ready-made or attempt to make it yourself using a family recipe.

It pairs perfectly with drinks like beer or whisky. Furthermore, you can enjoy it anytime during the day—for breakfast with eggs and toast or for lunch with salads and sandwiches. You may not believe it but we even eat it as a tasty snack at a braai!

There’s no right or wrong way to enjoy this delectable treat: just get creative and have fun!

History of Biltong

Before the advent of refrigeration in Southern Africa, farmers and hunters had to rely on traditional methods to preserve large African game such as Eland or Kudu.

The method originated in the South African highveld where meat was prepared and hung air-dried for two weeks during winter – colder temperatures inhibiting bacterial growth – then stored within cloth bags allowing airflow so mould could not grow.

This practice resulted in a delicacy still enjoyed today. You can find the highest quality biltong in almost any South African shop or butchery.

In the UK you can mostly buy online for home delivery or at select retail outlets. The only problem is that the quality of biltong in the UK varies greatly and unfortunately, the majority available in large retail outlets are a really bad advertisement for the true taste. This is because it is mostly mass-produced with generic recipes and cheaper ingredients.

Can I bring South African Food, in particular, “meat” back to the UK?

The short answer is NO. You will get a fine and your biltong will be confiscated. There are very tight controls in regard to bringing meat into the UK. You can receive a fine of up to £5000 and/or 2 years in jail. So don’t do it!

But what if I vacuum-seal it for personal consumption?

Sorry but the answer is still NO. To be honest it is not really worth it. There are many good online suppliers with the highest quality biltong made to the highest standards using British beef.

Furthermore, you also have the option to make it yourself, which might be a fun and worthwhile exercise! Whatever you do, do not try and bring it from South Africa!

What’s biltong in English?

There is no direct translation and those in the know simply say “biltong”. The word originates from the dutch language and is a combination of the words “rump” and “tongue”.

There are many stories as to its origins but the most likely scenario was that it visually represented a dried “tongue” but was made from “rump” steak. So I guess the English name for this tasty cured meat in the UK would be “Rump-tongue”.

I will just stick to saying “biltong”!

Is This Amazing Snack The Same As Beef Jerky?

No, NO and NOOOOO! Many people use the name jerky to refer to biltong or when they want to explain what it is, they simply say “It is like Jerky”.

Jerky is a popular snack which is most well-known in the United States.

There are major differences, however. For starters, the curing process. Biltong is air-dried and Jerky is smoked, which produces a wet texture.

The other major difference is what is in it. Jerky almost always has a range of ingredients, over and above beef and spice. I have yet to come across jerky that has not been drowned in sugar.

Biltong on the other hand shouldn’t have any added sugar which is why it is seen as a healthy low-fat snack loaded with protein.

Is biltong healthier than jerky?

Most definitely. As I have already mentioned, Jerky tends to have additional ingredients and preservatives. The naughtiest of which is Sugar.

Jerky is much sweeter as a result of this. So don’t get caught in this trap and be sure to buy biltong instead of jerky if you are after a healthy snack packed with protein.

Is biltong good for you?

For a start, it is gluten-free and low in calories. Some people argue that traditional biltong is mostly made from beef. This is true, but you can also make it from game like kudu or springbok and poultry such as chicken or turkey.

It goes without saying that poultry-derived biltong is likely to be the healthier option but you should also consider the practical side. Butchers use around 250g of lean-cut beef to make 100g of biltong. Consequently, nutritionists view this as a highly recommended form of protein delivery.

Most people who regularly taste this amazing protein treat, usually eat no more than 50g or so per day as it is very filling.

The general consensus amongst dieticians is that 50g per day is nothing to be worried about, even if you are on a cholesterol-controlled diet.

Which biltong is the best?

This is a very difficult question to answer.

Firstly there are different types of biltong. Secondly, there are many spice combinations with different flavour results. Thirdly there is the curing process to consider. Lastly, there is an argument not only in terms of fat ratio but also in how thick slices should be.

Types of Biltong

you can make it from beef, game, poultry and even fish. The most popular and well-known types are beef and game.

Poultry or Fish

Biltong made from poultry tends to have very little natural flavour and therefore requires more flavourings and other ingredients. If your goal is to focus on protein intake, chicken or turkey is best – but comes at a price as it is also more expensive when compared to beef or game.

Game & Beef Biltong

Game is quite exotic and has a distinct flavour. Most connoisseurs include ostrich biltong in this category. Game biltong tends to be drier than its beef counterpart and slightly saltier.

The most popular type is beef biltong and it is also the most widely available. (There aren’t many kudu or springbok running around the Yorkshire dales or the Lake district).

Spices and Flavours

This is probably the most contentious area of debate. Some like traditional biltong without lots of different spice options. Others prefer chilli or garlic biltong.

This is 100% down to your personal taste. There are many flavours that cater to all preferences.

Curing process

You cure biltong by rubbing it with salt and spicing it. You then hang it and let it dry naturally in a temperature-controlled environment.

Sounds simple right?

Maybe, but this is one of the steps that can affect the end product tremendously. Some let the strips soak in vinegar for a day and then rub it in a spice mixture before letting it hang for a week, while others speed up the spicing process and let it hang longer.

Generations hand down the secret family recipe they claim to make the best biltong, from one to the next.

Personally, I like biltong that has been dried for at least two weeks and contains little to no fat. My husband on the other hand loves a wet style of biltong with an unhealthy amount of fatty border! Typical South African!

Different strokes as they say…

Cut size

Thick or thin sliced is another area where people tend to disagree a lot. I guess for me it depends on the application. Eating biltong on its own, thick sliced is good.

However if I use biltong in a recipe or even just as a protein-packed addition to a sandwich, I prefer very thin sliced cuts.

On a pizza, in pasta or mixed with cheese spread I would even go for biltong powder!

Ultimately how thinly sliced you like it is your choice. There is a type, style and cut of biltong that suits almost everyone’s taste.

I have recently come across a plant-based vegetarian biltong. All bases are covered.

Is it cheaper to make or buy biltong?

If you’re feeling adventurous, why not try producing your own succulent biltong at home?

You’ll need some basic ingredients like lean cuts of steak or venison, salt and pepper plus any herb such as fresh garlic or spice of your choice – a fun cooking activity as well as a delicious snack!

It may not necessarily be cheaper but it’s a fun activity and the result is as bespoke as it comes. A bit like brewing your own craft beer!

What kind of meat can you use to make biltong?

Making biltong is an art form, and it all starts with the right foundation. Whether you’re looking to make beef biltong or are having a go at producing game biltong, you need to ensure that the cuts are lean and have minimal fat content.

Beef tends to be the most popular choice as it offers a nice balance between flavour and texture, while game meats like ostrich provide a more exotic option.

You can also use poultry but it will require additional spice in order to bring out its flavour.

Whatever your preference, there are plenty of options available for creating delicious homemade biltong!

If it is your first time my advice would be to go with beef.

How to make your own delicious biltong?

Making your own is a great way to get creative in the kitchen and create something truly unique. It’s an art form that requires the right type of quality meat, spices and herbs, as well as a curing process. But don’t worry – it’s easier than you think!

First, you need some good cuts, ideally, go to an independent butcher and source good quality grass-fed organic silverside or sirloin cuts. The better the quality of beef you start with the more pleasurable a product you will produce.

Next, you want to cut it into strips about 1 inch thick and roughly 4 inches wide.

Now go ahead and soak the strips for 2-4 hours in white vinegar (you can create an even better taste by using a combination of 3/4 vinegar and 1/4 Worcestershire sauce).

You then dry pat and rub in the spices (at least, salt, pepper & coriander) and stack your strips in a bowl for 6-24hours.

Lastly, rinse your strips with the vinegar mixture you used in the earlier step and then hang the strips to dry for 3-6 days in a biltong box. You can periodically check in by either squeezing the stick or cutting a small piece.

Store your fresh biltong in the fridge, especially in warmer climates to lock in the freshness.

How to make a drying box?

Before you can start curing, you’ll need a drying box to hang the strips while they dry.

It is easy to manufacture one of these boxes. It can be done with just a few materials that should be in stock at any hardware store.

With these simple steps, you will have your very own homemade curing box in no time!

1. Decide on the size you need and source the wood to build a box with a door.
2. You will need dowel rods to hook the strips onto
3. Make a hole towards the middle bottom of one of the side panels where you can fix a fan (a regular computer fan would do the trick. Get a cheap one from amazon that is powered with USB to make things simple. You might as well get a USB light while you at it.
4. Drill some ventilation holes in the top panel. With this configuration, air will flow from the bottom to the top, drying your tasty South African treats in no time.

TIP: If you have a lot of space in your house and want to go big you could source a small freestanding wardrobe and convert it to a drying box.

Can you use a dehydrator to make biltong?

Yes. Whilst this is not the traditional way, the same principle applies as long as you can do so at a very low heat range.

How long does it take to make?

The prep only takes a few hours and depending on your recipe you could have your fresh biltong hanging within 24 hours.

You need to hang your biltong out to dry for anything between 3 and 6 days.

Some recipes can be as many as 14 days. However, it varies and depends on your environment and whether or not you have fan assistance. It is also down to your own choice of taste and how “wet” you want each bite.

Final Word

Biltong is a delicious and nutritious snack that’s perfect for any occasion. Whether you’re looking to buy biltong in the UK online for home delivery or pick it up in a shop, try to find out as much as you can about the manufacturing process and origin of the ingredients.

Many suppliers offer a subscription service where you get a monthly delivery which is usually amazing value and saves you from going to the shop!

Enjoying as part of your daily diet, this delicious South African tradition will surely satisfy all your cravings and meet your protein needs!

With its unique combination of flavours and textures, biltong truly stands out from other snacks. So why not give it a try today?

You won’t regret it – I promise!

Have you tried biltong? What do you like or dislike about it?

Join the discussion by leaving a comment below!

The post Biltong: The Southern African Superfood! appeared first on proGRO Nutrition.

High-protein foods are an important part of a healthy diet. They give your body the nutrients it needs to function properly and stay fit. Jump straight to the top 35 high-protein foods on our list.

What Are High-Protein Foods

High-protein foods are foods that contain high amounts of essential amino acids, which are the building blocks of proteins.

These food sources are generally derived from animal and plant sources, including meat, poultry, fish, eggs, dairy products (milk, yoghurt and cheese), legumes (beans and lentils), nuts and seeds.

High-protein diets have been known to help build muscle mass and aid in weight loss due to the feeling of fullness they provide.

They also provide many essential vitamins and minerals that some other food groups may not have in adequate amounts.

Eating a variety of these high-protein foods can help you reach your daily protein needs and healthy weight gain. The average adult should consume 0.8 g of protein per kilogram of body weight each day.

You don’t have to eat meat

High-protein snacks such as nuts or hardboiled eggs make great meal options for those looking to meet their protein goals without adding too many calories.

Vegetarians can still get enough protein thanks to alternative sources such as soy products, quinoa, tempeh and seitan.

High-protein diets do require careful monitoring however as there has been evidence linking them with elevated cancer risk if consumed excessively or over long periods of time.

You should seek professional advice before introducing any changes to your diet that involve increasing your intake of high-protein foods significantly.

Essential amino acids

Amino acids are the building blocks of protein. There are two types of amino acids: essential and non-essential amino acids.

The body cannot make essential amino acids, so we must get them from our food. On the other hand, the body can make, but it’s still important to include them in our diet because they play important roles in our health.

Nine essential amino acids

The essential amino acids are leucine, isoleucine, valine, lysine, methionine, threonine, phenylalanine, and tryptophan.

They are all necessary for good health and work together to build strong muscle mass and promote bone health. They also help us fight off infection and disease.

How many grams of protein do you need?

You need some protein every day to be healthy. Enough protein helps build strong muscles and bones. It also helps us fight off infection and disease.

How much protein you need depends on your age and sex. Most adults need around 50-70 grams per day, which is enough protein to maintain good health.

Sportsmen and women need more and bodybuilders can consume as much as 6g of protein per kilogram of body weight.

Always consult a professional nutritionist when creating a protein-rich diet plan

How much protein can the body absorb per sitting?

The human body is able to absorb a limited amount of protein per sitting. This limit is about 30 grams, although the absorption rate varies depending on the person’s digestive system and the type of protein consumed.

High-quality proteins, such as the ones we find in animal products, are more easily absorbed by the body than plant-based proteins.

This is a contentious subject which needs more research. Also, a clearer definition of “absorption” is required.

Your bloodstream can absorb unlimited protein

When you define protein absorption as “the passage of nutrients from the gut into systemic circulation” the answer changes to unlimited…

More importantly, you should focus on maximizing protein intake. You should also aim to consume the right type of protein for the circumstances.

For example, whey protein is best for pre/post workout whereas whole food protein sources are best at other meal times.

The Top 35 High-protein foods

I have listed the top 36 healthy protein foods below. We have used the protein contents per 100g as a measure to rank the protein foods.

1. Beef Biltong 53g

Beef biltong is a high-quality protein food that is derived from lean beef. It is a type of jerky that is made by drying the meat as opposed to smoking it as you would with jerky, you then season it with spices.

Biltong is a popular snack in many countries with its origins in Southern Africa, and it is high in protein, healthy fats and other essential nutrients.

When it comes to delicious high-protein foods Beef Biltong is my personal favourite!

Paul Mills, Personal Trainer

2. Chicken Biltong 51.1g

Chicken biltong is a high-quality protein food that is derived from chicken. It takes about 300g of chicken to make 100g of chicken biltong. As a result chicken, biltong is a very expensive protein source compared to other sources.

3. Chicken breast (grilled, without skin) 32g

Chicken breast is an excellent source of protein. It contains 32 grams of protein, which can help you meet your daily needs. Chicken breast is also low in fat and calories, making it a healthy choice for anyone looking to lose weight or maintain a healthy lifestyle.

4. Pork chop (lean, grilled) 31.6g

Pork chops are a great way to get your daily dose of protein. Lean and grilled, they make for a healthy and delicious meal.

5. Beef steak (lean, grilled) 31g

Beef steak is an excellent source of protein. It is lean and grilled, making it a healthy choice. With a protein content of 31 grams per 100g, it is an excellent way to get your daily dose.

6. Lambchop (lean, grilled) 29.2g

Lambchop is a great source of protein for people who are looking to add more protein to their diets. A typical lamb chop contains 29.2 grams of protein, making it a good choice for anyone looking for a high-protein meal. You can grill or pan-fry lamb chops which makes them a versatile and convenient option for a quick and healthy meal.

7. Tuna (canned in brine) 27.9g

Canned tuna is an excellent source of protein, and it’s low in fat and calories. It’s also a good source of omega-3 fatty acids, which are beneficial for your health. Tuna is a versatile food that you can use in many different recipes.

8. Salmon (grilled) 25.4g

Salmon is an excellent source of protein, containing 25.4 grams of protein per serving. It’s also a good source of omega-3 fatty acids, which are beneficial for your health.
Salmon is a versatile food which we can grill, bake, or smoke.
Get your heart in the pink of health with a dose of fatty fish! Salmon, sardines, mackerel and anchovies are all packed full to the brim with essential omega-3s.
These good fats do wonders for our bodies – they may be tiny but there’s no denying their power when it comes to keeping us healthy!

9. Cod (baked) 24.9g

Cod is a reliable protein source. It contains 24.9 grams of protein per serving, making it a perfect choice for anyone looking for a high-protein meal. Cod is also low in fat and calories, making it a healthy and nutritious choice.

10. Mackerel (grilled) 24.6g

Mackerel (grilled) is a great source of protein, containing 24.6g per serving. It’s also low in fat and calories, making it a healthy option for those looking to boost their protein levels. Mackerel can be grilled or baked, making it a versatile and tasty addition to any meal.

11. Crab (canned in brine) 23.9g

Crab canned in brine is a high-protein food that can help you meet your daily nutritional needs. This seafood contains 23.9 grams of protein per serving, making it a valuable addition to any diet. Crab is also a good source of omega-3 fatty acids. Healthy fats are important for maintaining heart health and preventing chronic diseases.

12. Mussels (cooked) 21.1g

Mussels are a great option for a protein source. They contain 21.1 grams of protein per 100g serving, which is in the top tier of seafood protein sources. Additionally, mussels are low in fat and calories, making them a healthy choice for anyone looking to add more protein to their diet.

13. Prawns (cooked) 20.3g

Did you know that prawns are an excellent choice to up your protein intake? In fact, a single serving of cooked prawns contains more than 20 grams of protein. That places it in the top tier for seafood, and it’s sure to give you the energy you need to power through your day.

14. Chicken egg (whole, boiled) 18.1g

A chicken egg is a whole, boiled chicken egg. It contains 18.1g of protein, making it a high-protein food. The protein in eggs is of the highest quality, providing all the essential amino acids your body needs to perform optimally.
Eggs are also a good source of choline, vitamin A, and selenium.

15. Dairy Whole milk 17.7g

Dairy Whole milk is a high-protein food that can help you reach your daily protein goals. With 17.7g of protein per serving, dairy whole milk is an excellent protein-rich option for people who are trying to increase their intake.
Dairy whole milk also contains healthy fats and other essential nutrients, such as calcium and vitamin D, which make it a healthy choice for everyone.

16. Semi-skimmed milk 15.4g

Semi-skimmed milk is a great way to add protein for people who are looking to increase their intake of nutrients.
A single glass of the drink contains around 15 grams of protein, making it an excellent choice for those who are trying to build muscle or simply maintain their health.
Additionally, semi-skimmed milk is a good source of other nutrients such as calcium and vitamin D.

17. Skimmed milk 14.7g

Skimmed milk is an excellent protein provider. It contains 14.7 grams of protein per cup, making it an excellent choice for people who are looking to boost their protein intake. Skimmed milk is also low in fat and calories, making it a healthy option overall.

18. Cheddar cheese 14.1g

Did you know that cheddar cheese is a high-protein food? In fact, it contains 14.1 grams of protein per serving. That’s more than most other types of cheese!
Cheddar cheese is also a good source of calcium and vitamin B12. So if you’re looking for a nutritious snack that will help you stay energized, cheddar cheese is a great choice.

19. Cottage cheese 12.2g

Cottage cheese contains more than 12 grams of protein per serving. That’s more than most other dairy products, and it makes cottage cheese a great choice for people who are looking to boost their protein intake.
Cottage cheese is also low in fat and calories, making it a healthy option overall.

20. Plain Greek-style yoghurt 10.9g

Greek-style yoghurt is a high-protein food that provides many benefits for the body. It is a great source of protein, calcium, and vitamin D, all of which are important for maintaining good health.
Additionally, Greek-style yoghurt is low in fat and calories, making it a healthy choice for people who are trying to lose weight or maintain a healthy lifestyle.

21. Plain low-fat yoghurt 9.4g

Plain low-fat yoghurt is a High-Protein Food that is 9.4g per serving. Yoghurt is a dairy product that is made from the milk of cows, goats, or sheep.
The milk is fermented to produce lactic acid, which thickens and coagulates the milk protein to form yoghurt solids.

22. Red lentils (boiled) 8.1g

Red lentils are a high-protein food that should be part of any healthy diet. A single serving provides over 8 grams of protein, which is more than most other types of lentils. They are also a good source of dietary fibre, potassium, and magnesium.

23. Chickpeas (canned) 7.9g

Chickpeas are a high-protein food that you can enjoy in a variety of ways. They are especially popular in Mediterranean and Indian cuisine but you can add them to any dish for an extra protein boost. Chickpeas are also rich in fibre, vitamins, and minerals, making them a healthy addition to any diet.

24. Tofu (steamed) 7.9g

Tofu is a high-protein food that is made from soybean curds. Vegetarians and vegans find this a popular meat substitute. It has a mild flavour which you can enhance by marinating or flavouring it with sauces. Tofu is also low in calories and cholesterol-free.

25. Kidney beans (canned) 7.6g

Kidney beans are a high-protein food that we often overlook. They are packed with fibre, antioxidants, and vitamins, making them a healthy addition to any diet.

26. Baked beans 7.2g

Baked beans are a high-protein food that can help you reach your daily protein goals. One cup of baked beans contains 7.2 grams of protein, which is enough to help you meet your daily needs. Baked beans are also a good source of fibre, potassium, and magnesium, making them a healthy choice for any meal.

27. Wheat flour (brown) 6.9g

Wheat flour (brown) is a high-protein food that can help you feel fuller longer. It is also a good source of fibre, which can help keep your digestive system healthy. Wheat flour (brown) contains 6.9 grams of protein per 100g and is a great choice if you are looking for a nutritious snack or meal option.

28. Rice (easy cook, boiled) 5.7g

Wheat flour is a type of flour made from grinding wheat. It is the most common type of flour used in baking. Wheat flour contains gluten, which gives baked goods structure and chewiness. There are many different types of wheat flour, including all-purpose, bread, pastry, and whole-wheat.

29. Bread (brown) 5g

Bread (brown) is a high-protein food that can help you feel fuller longer. It’s also a good source of fibre, which can help keep your digestive system functioning properly.

30. Bread (white) 4.8g

Bread (white) may not be the most nutritious food out there, but it is high in protein. In fact, a single slice of white bread contains between 1.8 and 4.8 grams of protein. So if you’re looking for a quick and easy way to boost your protein intake, reach for a slice of white bread.

31. Pasta (dried cooked) 4.8g

Pasta is a high-protein food that provides many essential nutrients. It is a good source of thiamin, riboflavin, niacin, and vitamin B6.
Pasta also contains some minerals, including magnesium, potassium, and zinc. Magnesium is important for the contraction of muscles, including the heart muscle; potassium helps maintain fluid balance and nerve function, and zinc is necessary for wound healing.

32. Porridge oats 3.5g

Oats are a high-protein food that provides many health benefits. They are an excellent source of fibre, which can help to regulate digestion, and they also contain antioxidants that can protect against disease. Oats are especially beneficial for people who are trying to lose weight or manage their blood sugar levels, as they can help to control hunger and stabilize blood sugar levels.

33. Almonds 3.5g

Almonds are a high-protein food perfect for people looking to add more protein to their diets. They are also a great fibre, vitamin E, and magnesium source.

34. Walnuts 3.4g

Walnuts are a great protein source. In fact, they contain more protein than any other nut. They are also a good fibre, vitamin E, and magnesium source.

35. Hazelnuts 3g

Hazelnuts are a great protein source. In addition to being high in protein, they are also a good source of fibre, potassium, and vitamin E. Hazelnuts are an excellent source of monounsaturated fatty acids, which have been shown to promote heart health.

Plant Protein vs. Animal Protein

There are many different types of protein in the world. We can categorise them as either plant proteins or proteins derived from animals.

Plant protein is derived from plants, while the latter is derived from animal foods.

Both types of protein have their own unique benefits and drawbacks.

Plant-based Protein

There are many benefits to consuming plant-based proteins. Plant foods are lower in calories and fat than animal-based proteins, and they are also cholesterol-free.

Plant-based protein foods such as pumpkin seeds are high in fibre, which can help to regulate digestion, and they are a good source of antioxidants, vitamins, and minerals.

However, there are some disadvantages to consuming plant-based proteins. They often lack certain essential amino acids that the body needs to function properly.

This can make it difficult to get all of the nutrients the body needs from plant-based proteins alone.

Additionally, plant proteins can be more expensive than animal-based proteins. Furthermore, you also need to consume much more plant-based protein sources are usually less concentrated.

Animal Based Proteins

We consider animal-based protein to be a complete protein because it contains all the essential amino acids needed to form a protein. They are also a good source of dietary iron and zinc.

However, they can also be high in saturated fat and cholesterol, which can contribute to heart disease and other health problems if not consumed as part of a balanced high-protein diet.

What are the benefits of High Protein Foods?

High-protein foods are an important part of a healthy diet. They give your body the nutrients it needs to function properly and stay fit.

It also provides many essential vitamins and minerals that some other food groups may not have in adequate amounts.

Eating a variety of these high-protein foods can help you reach your daily protein needs; the average adult should consume 0.8 g of protein per kilogram of body weight each day.

High-protein diets have been known to help increase muscle mass and aid in weight loss due to the feeling of fullness they provide.

These high-protein foods also provide many essential vitamins and minerals that some other food groups may not have in adequate amounts.

You should seek professional advice before introducing any changes to your diet that involve increasing your intake of high-protein foods significantly

How to include High Protein Foods in your diet

One great way to include more high-protein foods in your diet is by incorporating them into your breakfasts.

Start the day by having a protein-rich breakfast like scrambled eggs, an omelette packed with veggies and cheese or some Greek yoghurt with nuts and seeds. You can also try overnight oats with chia seeds!

Biltong

Eat foods like beef biltong as it can help you reach your dietary protein goals and is great as a snack especially if you are on a weight loss plan.

Biltong is a high-protein snack that is made from beef or chicken. It is dried and cured with spices, and can be eaten as a snack or added to meals.

Biltong is a great source of protein and contains many essential vitamins and minerals.

Protein Supplements

Whey protein powder is a trusted method of managing protein consumption and curing any protein deficiency in your diet.

Sportspeople, gym goers and bodybuilders like protein powders due to their high protein content, ease of consumption and convenience.

Protein powder contains all the amino acids and as part of a balanced diet can satisfy most peoples’ protein needs.

Protein powders come in different flavours and can be used in baking as well as consumed directly as a shake.

Nuts and Seeds

Nuts like peanuts, walnuts, almonds, hazelnuts and seeds like pumpkin seeds or sunflower seeds form a core part of a vegetarian or vegan diet.

The high protein content in natural peanut butter makes it a great weapon to combat protein deficiency in your diet. You can easily consume it in fairly large quantities with few associated negatives.

You can easily add sunflower seeds and pumpkin seeds to a healthy sourdough bread recipe and they work great when mixed in with some cooked lentils.

Bread in general is not ideal as a healthy food due to all the preservatives and sugar. However, a healthy sourdough bread made from whole grains is a good alternative.

Whole Grains and Pulses

Pea protein foods are part of the pulses category and combined with whole grain foods are a great foundation for healthy vegetarian meals.

You can also combine dairy foods like greek yoghurt with whole grains and muesli to boost your morning protein at breakfast!

More About Meat

Red and processed meat are often lumped into the same category and blamed for high cholesterol. However red meat gets a bad wrap which it does not fully deserve.

Red meat can help with healthy weight gain. Conversely consuming large amounts of processed meat will work against any weight loss (fat loss) plans you have.

When you are faced with a choice between red or processed meat, the answer is clear. Go for red meat and ditch processed meats such as bacon, sausage or salami.

Red meat

Red meat contains all 9 essential amino acids and more than enough protein to satisfy the needs of most people.

Eating red meat is sometimes vilified by the medical profession and some animal rights campaigners, however, it is one of the best high-protein foods.

Lean meat is the most protein-rich food and an age-old source of complete protein. Red meat on average has a protein content of more than 30% which is roughly 10% more than its nearest rival.

When you consume red meat or lean meat as biltong, this figure shoots up to over 50 or even 60% in some cases.

Processed meats

Processed meat unlike red meat deserves to be labelled as a food which contributes to heart disease risk factors as a result of its high-fat content and preservation methods.

Bacon, sausages and hamburger minced meat are literal cholesterol bombs and whilst tasty should be avoided as part of a healthy diet. Moreover, it will annihilate any weight loss ambitions you may have.

High Protein Foods Summary

There are loads of protein-rich foods with enough protein content to even suit a vegan diet.

The trick is to make sure you get all your key nutrients in the correct amounts. You should also take care that your dietary protein comes from different foods. These foods should be high in protein content, low in fat and NOT processed.

LET ME KNOW WHAT YOUR FAVOURITE HIGH-PROTEIN FOOD IS IN THE COMMENTS BELOW!

The post The Top 35 High Protein Foods appeared first on proGRO Nutrition.

The six-pack abs workout recipe is simple: Do abs training, eat a healthy diet and avoid late-night pizzas at the same time.

It is arguably the holy grail for men to be able to improve their performance and confidence when it is time to remove their shirts and show off those washboard abs.

Abs are not just there for looks

Your abs are truly superheroes in disguise! Not only do they help you look great, but they also play a major role when it comes to essential bodily functions – like coughing and sneezing.

Plus, your abs support the spine by helping with posture, keeping internal pressure consistent and of course protecting all those important organs that keep us running smoothly.

The Anatomy of Your Abs

You’ve got a veritable pentagon of power in your abdomen – two strong vertical pillars to hold up the three stacked flat muscles, positioned protectively along each side.

The two vertical muscles are:

• Pyramidalis: Nestled delicately in your pelvis is a tiny triangular gem—the vertical muscle. This plucky little powerhouse works tirelessly, helping to keep everything nice and secure inside the abdomen!
• Rectus abdominis: Your rectus abdominis is the foundation for a toned tummy – because it slinks from your ribs to your pelvis, keeping all of those internal organs in check. This muscle can provide you with an Instagram-worthy “six-pack” when properly exercised!

The three flat muscles are:

• External obliques: The external obliques are the powerhouse of your core, helping you twist from side to side like an Olympic figure skater. They act as a bridge between those mighty rectus abdominis muscles and the sides of your body – so make sure they’re included in all that ab-busting action!
• Internal obliques: Your internal obliques are like two secret agents, tucked away just inside your hip bones. Together with the external oblique muscles, they provide a covert mission: twisting and turning you into all sorts of fabulous shapes!
• Transversus abdominis: The transversus abdominis is at the bottom of the stack. This pair of muscles is the deepest of the flat muscles. They stabilize the trunk and help maintain internal abdominal pressure

Let us get to it with some abs exercises

Before you think of doing any physical exercises, you need to exercise restraint. There is no point trying to get your ab muscles to show if you have layers of fat covering them.

If you have a strong core it benefits you in many ways. From protecting your back to simply helping you walk upright which results in a more confident you!

If, however, you want that flat six-pack on display you need to get rid of fat. Control what you eat and don’t put it on in the first place.

Managing your diet is just as important as exercise. If you put a gun to my head and forced me to pick which is more important I would probably say diet is more important…

My 7 favourite Abs Exercises

1. Hardstyle planks

Equipment: Nothing.

How to: Assume the standard plank position, hands below your shoulders. Bend your elbows 90 degrees, and heels over your toes. Keep Your left leg and right leg straight.

Push upwards and pull shoulder blades in, to form a straight line from head to heels. Ensure your lower body is not sagging for this exercise to be effective.

Hold that 90-degree angle as long and strong as you can; remember to keep those abs tight and breathe in pace.

Training tips: Three reps minimum is recommended. Why not test out pushing backwards for additional upper abs resistance training benefits?

2. Hanging knees bent, raise & twist (focussing on lower abs)

Equipment: Pull-up bar or Vertical Knee Raise Machine

How to: Rep 12 on both sides, rest ten seconds in a dead hang position. Keep your legs and knees together. Look up, engage your core and lift your knees to either side in one movement. Slowly lower back to the starting position with your hanging leg.

Training tips: Continue in different directions whilst maintaining tension. Always return to the starting position first before lifting your knees again on the opposite side.

3. Obliques And Core Workouts

Equipment: Nothing.

How to: Get into the side plank position so your body forms a triangle. You do this by placing one forearm down on the floor, flexing your ankles and stacking feet together for stability. Keep your body in a straight line and do not bend at the hips.

Then raise the left leg slightly off of the right while keeping the elbow behind the ear – as you keep balance draw the knee towards the left elbow for 10-12 reps then switch sides each round until completed. You will feel a tight burn in the lower abs.

Training tips: This is an easy-do-it-anywhere exercise.

4. Tuck and crunch abs workout (Focussing on Upper Abs)

Equipment: Nothing.

How to: Rep x 15. Put your hands under your head and raise your knees at an angle to your body. Immediately raise your body and bring your knees to your chest.

Hold the fingers close to your temples and begin the exercise smoothly but do not twist your body. Don’t touch the floor with your head or legs between reps.

Training tips: Rest for 10 seconds lying on your back legs straight and your arms straight out above your head allowing you a full stretch in the starting position.

5. Dumbbell side bend

Equipment: Small mediumweight dumbbell.

How to: Stand up with your feet shoulder width and hold one dumbbell with your palm facing up towards the back. Make your upper body straight, keep the core engaged and bend to the side. Only at the waist. Keep one second below your range and then go on for one repetition. Do 2-4 reps in 1 set.

Tip: Be smart when picking a dumbbell. It shouldn’t feel too hard unless you use reasonable weights.

6. Barbell back squat ab workouts

Equipment: Barbells, but there’s hardly any weight on this machine. So far.

How to: Take a bare bar from a lifting platform and place it evenly on the shoulders with your feet flat on the ground.

It targets the core, not the leg and therefore you should not be using as much weight to perform the squat. Keep your feet hip-width. Bring your hips back like you are sitting up and keep the knees bent in the most comfortable way.

Press down the heels and start a second rep on the ground. Do two sets of 12 reps.

Tip: Keep abs engaged throughout the movement.

7. Dead bug ab workouts

Equipment: A mat or comfortable floor space

How to: Get ready to strengthen your core with a quick and powerful exercise. Coil up like an inchworm by lying face-up on the mat, arms extended over the chest, hips and knees bent 90 degrees so that torso and thighs form a right angle.

Balance your lower back contact with the floor and engage those abdominal muscles – breathe in as you simultaneously extend your left arm behind your head and your right leg with your heel towards the ground for an even leg & arm extension.

Return to the starting position with your arms extended to the sky. Now alternate. Keep your left arm and right leg steady and slowly extend your right arm above your head and your left leg horizontally to the floor.

Tip: Reach out further each time to become stronger! Breathe in and out in concert with the movement and DO NOT go too fast. Keep it controlled.

Tell me the frequency.

The myth once arose that in an effort to increase strength in the abs it is essential that these muscles be rehabilitated. Increasingly people are saying abs workouts should be done every week, but the truth lies somewhere in between.

The average person should get 2 or 3 abs training a week, according to trainer Jonny Jacob. Consequently, breaking it down into two days for static, anti-rotation and dynamic moves is the best way.

Look beyond deadlifts

In this CrossFit and Strengthman age, deadlifting seems to be your best way to achieve ab strength. Not true.

A new analysis found press-up holds and plank hold holds are better for strengthening the core than the weights of deadlifts or squats.

While the weighted moves caused the most pressure on the back, the movement of weight was most effective on the rectus abdominis and the external obliques.

Nutrition Tips To Support Your Abs Workouts

It does not matter whether you want to have an ab workout or just want some healthy weight gain.

Eating healthy foods will help maintain optimum body weight as well as increase your muscle density, which in turn will increase your metabolism.

Make sure you get enough protein to support muscle growth!

Ab Exercises Benefits

Getting visible Abs muscles will only be the tip of the iceberg of core training. It is easy to have a defended midsection, and this benefit is a universal necessity for nearly everybody.

You’ll Hit Personal Bests

Do I reach the maximum training limit? Is the squat stuck? Deadlifting doesn’t work?

A strong midsection is a solid base for compound moves. As a result, engaging in ab exercises is important to get stronger and keep your back strong.

You’ll beat back pain with Ab Exercises

Low back injuries are the most common problem for many adults.

Those who had low back pain could be helped to relieve their symptoms by strengthening their lower abs with targeted ab exercises.

You can dominate at Your Sports

A strong core will give you more energy to transfer to the legs and allow you to get stronger, and push further.

Ab workouts are important because it helps makes athletes stronger for most of their speedy sports.

You’ll become more agile with Ab Exercises

A new study found that athletes completing 13 core movements at least three times a week helped them gain explosive strength and improve their agility significantly in eight weeks.

You’ll Have Better Balance

Deep core muscles help keep the body stable when a person moves. This translates to your training as well as your daily actions.

Your posture will improve with ab workouts

Fundamental training can make you stand straighter. The researchers found core training improved posture in volleyball players.

Frequently asked abdominal workout questions

How long should an ab circuit be?

If you’re looking for killer abs, forget spending hours isolated on those machines. All it takes is a few minutes of ab work at the end of your full-body workout. Moreover, don’t worry about making any big sacrifices either!

A simple diet tweak or lifestyle change might be all you need to see serious results that last through time.

Can I train abs every day?

Want a rock-solid core? Technically you can work your abs every day but don’t. Instead, up the efficiency with three weekly mini ab circuits after regular training.

As a result, it will give you defined results without risking bad posture or muscle imbalances!

Does the Tik Tok ab workout work?

NO. Of course, dancing has benefits and is better to do than just lying on the couch watching fitness videos.

However, if you are looking to find serious value in social media you need mental health counselling and not fitness tips.

The Takeaway

Firstly, stay away from takeaways if you want the best abs that show!

Secondly, focus on exercises that build core strength and be sure to perform them as mini circuits at least 3 times per week.

Thirdly, back to point number one. It is all about your diet if you want to show off a phenomenal midriff.

Lastly, there is no way to target fat loss in specific areas. Therefore, focus on being happy and healthy, the rest is a bonus!

Let me know your thoughts or if you have any questions, leave a comment below!

The post The Best Abs Workout: The Only 7 Exercises You Need to Get a Six-Pack appeared first on proGRO Nutrition.

Let's get cooking

1. Time to prep

1. Before you start cooking, take your chicken out of the fridge, open the packet and let it air.
2. Heat a pot with a lid with a drizzle of vegetable oil and a knob of butter over medium heat.
3. Once the butter has melted, add the nigella seeds and basmati rice and stir to fully coat the grains.

ATTENTION:
Wash your hands and equipment after handling raw chicken and its packaging. The chicken is cooked when no longer pink in the middle.

2. Cook the Rice

1. Add 300ml [600ml] cold water to the pot and bring to a boil over high heat.
2. Once boiling, reduce the heat to very low and cook, covered, for 10-12 min or until all the water has been absorbed and the rice is cooked.
3. Once cooked, remove from the heat and keep covered until serving – this is your nigella rice

3. time for Onion & Garlic

1. Meanwhile, boil half a kettle.
2. Peel and finely slice the brown onion.
3. Heat a large, wide-based pan (preferably non-stick) with a generous drizzle of vegetable oil over medium heat.
4. Once hot, add the sliced onion with a pinch of salt and cook for 10 min or until softened.
5. Once the onion has softened, chop the coriander finely, including the stalks (save some leaves for garnish!).
6. Peel and finely chop (or grate) the garlic.
7. Trim, then chop the green beans in half.

4. Move on to the chicken

1. Dissolve the chicken stock mix in 250ml of boiled water.
2. Add the sultanas and mango chutney to the stock and stir to combine – this is your mango stock.
3. Chop the chicken breast portions into bite-sized pieces.
4. Add the chopped garlic to the softened onion, increase the heat to medium-high and cook for a further 2 min.

5. Bring it all Together

1. Add the chopped chicken, ground turmeric, curry powder and a good grind of black pepper to the pan and cook for a further 5 min or until everything is coated in spice and the chicken is nearly cooked.
2. Add the mango stock and chopped green beans and then cook for a further 4-5 min until the chicken is cooked through (no pink meat!) and the stock has reduced by half.

6. Season & Serve your Coronation Chicken Curry!

1. Remove the pan from the heat and stir in the natural yoghurt and chopped coriander.
2. Taste and season with more salt and pepper if needed – this is your coronation chicken curry.
3. Fluff the nigella rice with a fork.
4. Serve the coronation chicken curry with the nigella rice and garnish with reserved coriander leaves.
5. Sprinkle over the flaked almonds.

My Final Thoughts on the Coronation Chicken Curry with Nigella rice

This dish is the perfect blend of flavours, textures and colours. Moreover, the coronation chicken provides a slight spice to the dish, while the rice adds a touch of sweetness.

Lastly, the coronation chicken curry is finished off with a sprinkle of green onions, providing a crunchy contrast to the soft chicken and rice.

This dish is perfect for any occasion, and as a result, is sure to be a crowd-pleaser!

Consequently, I hope you enjoy this Coronation Chicken Curry as much as I do.

Let me know how you get on by leaving a comment below or get in touch via socials: Nicolette’s Twitter | Nicolette’s Instagram

Enjoy!

PS. YOU CAN FIND SOME MORE RECIPES HERE

The post Hearty Coronation Chicken Curry With Nigella Rice appeared first on proGRO Nutrition.

Prawn health benefits are mostly unknown. Most people think of prawns as a luxurious seafood item, something that is only eaten on special occasions.

Actually, prawns are quite healthy and can be enjoyed regularly without any guilt. In fact, they many health benefits that you can enjoy.

Here are the seven reasons to add prawns to a balanced diet:

1. They are a healthy food choice rich in Vitamin B12
2. Prawns offer a number of benefits including better skin, and an improved immune system. It can also aid in the prevention of cancer
3. It is low in calories and high in protein
4. Shrimp is rich in omega-3 fatty acids
5. They can help lower your BMI
6. Shrimp is great for your heart health
7. This rich source of nutrients can improve your brain function

Prawns are a healthy food choice rich in vitamin B12

Prawns are an excellent source of nutrients for anyone looking to increase their intake of healthy food choices. Packed with protein they provide some essential benefits for the body.

Protein helps to build muscle, repair tissue damage, and maintain overall body structure. Furthermore, it offers a boost in Niacin and helps repair red blood cells.

Prawns offer a number of nutrition-proven health benefits.

The nutritional benefits which these crustaceans provide range from aiding in the prevention of cancer to improving skin youthfulness and boosting the immune system.

Shrimp is a great source of many other essential nutrients such as iron, zinc, selenium, and iodine. Eating prawns regularly can help you get your daily requirement of these important vitamins and minerals without the need for additional supplements.

Selenium Superfood

With prawns in your diet, you give yourself a great advantage against one of the greatest enemies of human health – cancer! After all, that’s what Selenium offers: A powerful weapon to help keep those hazardous cells at bay.

Additionally, by adding shrimp to a healthy diet, you can be glowing like a superstar! Rich with Vitamin E, these tasty treats are sure to give your skin that extra shine.

Prawns are high in zinc and by adding this into your fresh food diet, you can unlock its powerful ability to enhance immune health and defend against infection.

But are Prawns good for you, regardless of the type of prawn?

No matter what type of shrimp you choose to eat, they all offer some level of health benefits. There are two main types of prawns: ‘shrimp’ and ‘tiger’ prawns.

Shrimp are smaller and milder in taste than tiger prawns which tend to be larger and have a stronger flavour. Both types can be cooked in different ways.

Cooking Options

My Favourite way of cooking fresh prawns is simply in a skillet with garlic butter! I pair this with a crispy salmon and a chickpea tomato salad or cold soba noodles. It is important to keep the negative impacts of cooking oils & fats on your cholesterol at bay. you can achieve this by using healthier alternatives such as peanut oil.

Friends have also suggested I try cooked shrimp matched with a simple citrus salad, but I am yet to do so.

Another fantastic snack is dried shrimp rolled in scallion rice. The options are endless and adding these little crustaceans to your fresh food shopping list is a great way to keep an eye on your dietary cholesterol.

Prawns are low in calories and high in protein

They are a great low-calorie, high-protein food. They are perfect for people who are trying to slim down or maintain their current weight because they are filling without being fattening.

Shrimp also provides many essential vitamins and minerals, making it a clever choice for anyone looking for a quick and nutritious meal. Furthermore, it makes sense for people who want to ensure they consume the appropriate amount of calories without worrying too much about high cholesterol.

Prawns are rich in omega-3 acids

Prawns provide high amounts of omega-3. This means that they help the body in lots of different ways.

These fatty acids are important for the brain, heart, and skin. They can also help protect against diseases like cancer.

Helps to fight Alzheimer’s

Alzheimer’s is a destructive force that can devastate the lives of our loved ones. Fortunately, we have something easy to do: incorporating shrimp into their diets!

Not only are they delicious and nutritious, but the fatty acids in them could help protect against Alzheimer’s disease. This can potentially be prolonging the health and well-being of those you care about most.

Prawns can help you lose weight

Shrimp can be a great addition to any diet, as they make an excellent low-calorie alternative to other forms of protein. They are high in lean protein and contain essential nutrients such as omega-3 fatty acids, which can help support weight loss efforts.

Research suggests prawns are also a good source of vitamins and minerals that can help boost metabolism and aid in appetite control. It would simply make sense to add it to your weight loss plan.

Full of Fibre

Furthermore, prawns contain plenty of dietary fibre which helps promote feelings of fullness and satisfaction after eating, helping you eat less overall.

In addition to this, they are low in saturated fats and contain heart-healthy monounsaturated fats that help reduce bad cholesterol levels and other risk factors for cardiovascular disease.

All in all, prawns can provide an excellent source of nutrition while helping you reach your health and weight goals.

Prawns are great for your heart health

High cholesterol is the cause of many chronic diseases as a result of eating fatty foods.

Prawns are a great source of nutrients and can help support cardiovascular well-being. They are rich in essential omegas, which have been linked to improved blood pressure, lower blood cholesterol levels and anti-inflammatory activity.

Shrimp is also an excellent source of protein. Providing on average more than 20g of protein per 100g serving. (Not on par with Chicken, but pretty good in terms of seafood).

Protein helps build and repair body tissues, including the muscles of the heart.

In addition, it contains minerals such as magnesium and potassium. These can help regulate blood flow and maintain good heart function to aid in the prevention of heart attacks.

Rich in several vitamins

Prawns also contain B vitamins like vitamin B12, which play an important role in energy production and help prevent the negative impact of homocysteine accumulation in the bloodstream – something that has been associated with an increased risk of heart disease.

Lastly, shrimp provide antioxidants such as selenium which can help protect against cellular damage caused by free radicals.

With all these nutrients working together to support optimal cardiac health, prawns can be an integral part of a balanced diet for those looking to improve their overall health.

Prawns can improve your brain function

Did you know that prawns can help improve your brain function? They help keep your brain sharp and working well. Shrimp is a great source of protein, zinc, omega-3 fatty acids, and vitamins B12 and D.

All of these are important for keeping your brain functioning properly. So next time you do a fresh food shop, be sure to pick up some shrimp from the seafood section for dinner!

Already hooked on Prawns?

Prawns are a good source of protein and omega 3, which can promote heart health. They also contain selenium, vitamins B12 &D, and zinc. They come in a variety of different shapes and sizes, so it’s important to do your research before you buy them.

Some shrimp may be higher in mercury than others, so it’s important to find the right type for your nutritional needs.

Have you already introduced prawns to your seafood diet?

Let me know your thoughts and cooking suggestions in the comments below

The post 7 Prawn Health Benefits and Reasons Why You Should Add it to Your Diet. appeared first on proGRO Nutrition.