Fish
Fish is not only a high-protein, low-calorie choice but also a prime source of omega-3 fatty acids, which are essential for heart health. For example, a 3-ounce serving of cod packs 13 grams of protein with less than 60 calories. The protein found in fish has been shown to significantly impact satiety, potentially more so than other protein sources.
Studies comparing the effects of different types of protein on fullness found that fish protein led to the greatest increase in satiety. This makes fish an excellent option for those looking to reduce calorie intake without sacrificing satisfaction. Additionally, the omega-3 fatty acids in fish like salmon and mackerel contribute to overall health, making fish a double-duty food supporting weight management and heart health. [6]
Cottage Cheese
Cottage cheese is a standout snack for those seeking a protein boost, with a cup of low-fat cottage cheese providing about 28 grams of protein for just 163 calories. Its creamy texture and mild flavor make it a flexible ingredient that can be enjoyed alone or as part of a larger dish. The protein in cottage cheese not only aids muscle repair but also promotes a feeling of fullness, helping to stave off hunger pangs.
Comparative studies on satiety have shown that cottage cheese can be as effective as eggs in promoting fullness, highlighting its potential as a powerful tool in appetite control. This makes cottage cheese an invaluable component of a balanced diet, especially for those looking to manage their calorie intake without feeling deprived. [7]
