5 protein-packed carbs that can help you lose weight and build muscle, dietitian says

Carbohydrates have long been regarded as lose weight – According to dietitians, the right method can actually help reduce fat, build muscle and even keep blood sugar stable.

“If you try to lose body fat and gain muscle at the same time, one of my favorite hacks of all time is choosing carbohydrates that pack proteins,” said Lauren Hubert, a registered dietitian and nutrition expert in Massachusetts.

Carbohydrates may hit Every meal About 40 grams of protein.

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“It’s done three times a day, even hitting 120 grams without adding snacks,” Fox News figures said.

Carbohydrates are also high, which can help Manage blood sugar, she added.

While refined carbohydrates such as white bread and pastries can stimulate blood sugar, high-fiber whole-food carbohydrates can help stabilize it and keep energy stable.

“It really depends on what you eat and what you eat,” Hubert said.

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The recommended dietary allowance for protein is about 46 grams per day, and for men it is 56 grams. Training experts say very active people and those trying to build muscle should almost double.

Here are five carbohydrate sources that Hubert recommends Overall health.

1. Quinoa

For Hubert, quinoa is the carbohydrate of choice for protein-enhancing.

“This is one of the ones I want to sneak in protein without having to eat a ton of carbohydrates again chicken breast,” She said.

One quarter of dried quinoa is 170 calories and packs 5 grams of protein.

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Hubert said she likes to add quinoa to the chicken package along with sweet potatoes.

“The chef’s kiss,” she said in a recent Instagram video.

2. Sprouted Grain Bread

Bread has long been demonized in food culture, but Hubert said there is no “bread slander” in her internet corner.

She added: “If you choose the right type of bread, you can also pack more protein in your diet.”

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Sprouted cereal bread like Ezekiel usually provides about 5 grams of protein per slice, making it a wise alternative to white bread, she said.

3. Whole wheat pasta

Summer is not over yet, so Pasta salad, Hubert said. She recommends that whole wheat pasta provide about 8 grams of protein and 6 grams of fiber, mix with vegetables and stir in dressing.

“Ten years ago, we didn’t even want to talk about carbs. They were horrible. They caused belly fat,” she said. “Now, fiber is getting a big moment, and it actually brings carbs back to the table.”

Whole wheat pasta also has more vitamins and minerals than refined pasta, including iron, magnesium, zinc and B vitamins.

4. Chickpeas

Hubert says she likes “carbohydrates on Earth”, e.g. Chickpeas, beans, lentils and potatoes.

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“These are all Food that happens naturally,” She said. “Dining is not why we are overweight.”

A cup of cooked chickpeas packs about 12 grams of fiber and 15 grams of protein, making it one of the most versatile and most filled carbohydrate options.

5. Lentils

Lentils perfect the list of fiber-packed carbohydrates.

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“Carbohydrates are the only large nutrients for naturally packaged fibers,” Hubert noted.

A cup of cooked lentils provides 15 to 16 grams of fiber and about 18 grams of protein – making this food a nutritional motivation.