One of the main strategies for those who want to change body composition, reducing the amount of fat and increasing lean mass, is the adoption of protein snacks between main meals.
This type of snack increases the feeling of satiety, accelerates metabolism, and favors the construction of muscle tissue. “Snacks, when well balanced, manage to control hunger, helping to comply with the food plan,” explains nutritionist Wandra Souza, who works at the Tivoli clinic in Brasília.
The food specialist suggests that proteins are valued in intermediate snacks because of their essential functions. “They participate in the production of hormones and enzymes, as well as in the construction of new tissues,” says Wandra.
1. Wholemeal bread with egg
The egg is a protein source of high biological value. In addition, practicality counts in favor of this food. “You can cook the egg the day before or prepare it just before leaving the house. It’s a simple and complete snack”, says nutritionist Wandra Souza. She checks out how to do it:
- Cook or fry two eggs with a drizzle of olive oil;
- Put in a wholemeal bread;
- Complete the sandwich with vegetables such as tomatoes and spinach.
2. Oatmeal porridge with fruit
Another quick and protein option is oatmeal with fruit. Apple, strawberry, banana, or papaya are good options. See the recipe:
- Place 200 ml of cow’s milk (skimmed, semi-skimmed or whole) in a pan;
- Then add three tablespoons of oat bran;
- Stir everything over low heat;
- Could you wait for it to cool and add the fruit?
Ideally, the fruits help sweeten the porridge. But if it’s not sweet enough, add a little honey or sweetener.
Check out the gallery for diet options to eat healthily:
Food containing magnesium and potassium
Dash Diet – The acronym means, in Portuguese, Methods to Combat Hypertension and focuses on reducing the amount of sodium ingested and on foods rich in protein, fiber, potassium, magnesium, and calcium. The diet is 20 years old and is recognized by several scientific publications for its effectiveness in reducing blood pressure and controlling weight.iStock
Mediterranean Diet – Based on fresh foods, chosen according to the season and natural, allowing moderate consumption of wine, milk, and cheese is enjoyable. The menu is traditional in Italy, Greece, and Spain, uses a lot of fish and olive oil, and, since 2010, it has been considered an intangible heritage of humanity. In addition to helping you lose weight, it reduces the risk of cardiovascular disease.
Flexitarian Diet – It suggests reducing meat consumption by up to 70% and replacing animal protein with vegetables, fruits, seeds, nuts, and cereals. With the regimen, the body would be better nourished and function better. It is recommended to start by switching from red meat to chicken or fish and looking for a nutritionist to monitor the need for vitamin B12 supplementation in foods of animal origin. Dose Juice/Unsplash
Buddha bowl with chicken fillet, brown rice, pepper, tomato, broccoli, onion, chickpea, fresh lettuce salad, cashew, and walnuts. Healthy balanced eating. Top view. white background
MIND Diet – Inspired by the Mediterranean and Dash diets, MIND is explicitly made to optimize brain health by cutting out any foods that might affect the brain and focusing on nuts, leafy vegetables, and some fruits. According to the discipline to follow recommendations, a study by the US National Institute on Aging found that patients who followed the diet lowered their risk of Alzheimer’s by 35% to 53%.iStock
Ingredients for a healthy breakfast
TLC Diet – Created by the National Institute of Health of the United States, it intends to cut cholesterol to improve the diet of patients. Vegetables, fruits, whole-grain loaves of bread, cereals, whole-grain pasta, and lean meats are allowed. There are variations according to each goal, such as improving cholesterol and losing weight.
Nordic Diet – As the name suggests, the diet is based on the cuisine of Nordic countries. It focuses heavily on fish (salmon, herring, and mackerel), vegetables, whole grains, dairy products, nuts, and vegetables, as well as canola oil in place of olive oil. . According to the WHO, the regimen reduces the risk of cancer, diabetes, and cardiovascular disease. David B Townsend/Unsplash
volumetric diet – Created by nutritionist Barbara Rolls, the idea is to reduce the number of calories in meals while maintaining the volume of food ingested. Whole foods, fruits, and vegetables that provide satiety are used, and nutrition is divided by energy density
Weight Watchers – The program has existed for over 50 years and establishes several points for each type of food and a maximum daily goal for each person who can create their menu within the guidelines. In addition, there is an incentive for physical activities and meetings between participants to exchange experiencesHello Mishchenko/Unsplash.
Mayo Clinic Diet – Published in 2017 by doctors at the Mayo Clinic, one of the most recognized hospitals in the United States, the program is divided into two parts: lose and live. In the first stage, 15 habits are reviewed to ensure that the patient does not give up, and fruits and vegetables are released. Then you learn how many calories to eat and where to find them. No food group is eliminated, and everything works in balance. Rui Silvestre/Unsplash
Asian Diet – The continent is enormous, but there are common traits in the cuisine of the entire region. A Boston NGO defined a food pyramid based on Eastern customs: vegetables, fruits, nuts, seeds, legumes, and whole grains, as well as soy, fish, and seafood, are widely used, while dairy, eggs, and other oils can be consumed in lower frequency. The diet also calls for at least six glasses of water or tea a day, and sake, wine, and beer can be enjoyed in moderation. Sharon Chen/Unsplash
3. Oatmeal and banana cake
The banana cake with oatmeal and egg is a good option for people who can’t do without a sweet treat. Oats are rich in soluble fiber, proteins, carbohydrates, fats, vitamins, and antioxidant minerals.
- Place one egg and 150 ml of cow’s milk (skimmed, semi-skimmed, or whole) in a bowl;
- Add two tablespoons of oat bran and a well-mashed medium-ripe banana;
- Add a teaspoon of baking powder;
- Pour the batter into a large mug;
- Could you put it in the microwave for 2 minutes?
Tapioca can be stuffed in several ways, such as chicken, cheese, sardines, and tuna. Those who are vegan can fill with protein-rich legume pastes, such as chickpeas, lentils, and peas. Check out the recipe:
- Place two whole eggs and two tablespoons of tapioca in a bowl;
- Add two slices of low-fat cheese (ricotta and mines are good options);
- Stir with a fork until a homogeneous mixture is formed;
- Pour into a frying pan and wait for it to bake entirely on both sides;
- Add the stuffing according to your taste.