Looking for game day snack ideas that won’t compromise your weight loss or health progress? Your search ends here! In an Instagram video for her 847K followers, popular content creator and fitness coach Samantha Milton (@smaller_sam.pcos) revealed her go-to buffalo chicken dip recipe that is “so good,” boasting 440 calories and 49 grams of protein.
She noted that you can eat it along with carrot sticks or Quest Tortilla Style Protein Chips for “game day” that are 140 calories with 19 grams of protein per bag.
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A Fitness Coach Reveals A 440 Calorie Buffalo Chicken Dip Recipe With 49 Grams Of Protein
The full recipe is available via Milton’s Patreon, but she did film herself adding a can of Swanson’s Premium White Chunk Chicken Breast to a bowl, along with two triangles of Laughing Cow cheese, Hidden Valley Ranch seasoning, Texas Pete hot sauce and more cheese on top. Her followers headed to the comments section to share their thoughts on her recipe.
“I also do this with blended cottage cheese for extra protein and makes it so creamy,” one suggested as another added: “this is how I make mine! So good!!” One other commented: “Looks good! I add Greek yogurt to mine for even more protein and it’s delicious!”
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Why Protein Is So Important For Weight Loss
We also checked in with registered dietitians, nutritionists and other health experts to learn why high-protein snacks and meals like this one are so important for healthy weight loss. When it comes to shedding weight or building muscle, protein intake is the most important factor to consider, Meera Watts, health expert, founder and CEO of Siddhi Yoga. stresses. “Protein helps us feel fuller for longer, which helps us avoid overeating while still providing the nutrition our bodies require at these times,” she explains.
An individual requires 1.2 to 1.6 grams of protein per kilogram of total body weight, she notes. “This daily requirement can vary in certain ways,” she continues, for example, “someone who lifts weights and wants to gain muscle mass will need a high protein intake in their diet.” However, Watts adds, a person attempting to lose weight can consume up to 2 grams of protein per kilogram of body weight.”
How Do You Obtain Enough Protein?
When selecting a source of protein for weight loss, Lisa Richards, registered nutritionist and creator of The Candida Diet, says that you must be mindful of the calories, carbs, and fat content. “Animal sources can be high in fat and calories and plant sources tend to have more carbohydrates.” She notes, “These tend to provide you with excellent protein, but not necessarily protein for weight loss.”
Richards dubs the best sources of protein for weight loss are the ones that are “low in fat and carbohydrates.” This primarily describes “lean animal sources like chicken, turkey, or some fish,” she adds. “We only need about 8 grams of protein per kilogram of body weight for adequate weight loss,” she says, and while “it can be tempting to increase your protein significantly when trying to lose weight,” this isn't necessary as long as you're getting in the recommended daily amount.
The Bottom Line
A serving of boneless, skinless chicken breast is under 300 calories, just 6 grams of fat, no carbs, and 53 grams of protein. This, Richards, suggests, is an “excellent source of lean protein for weight loss.” When purchasing chicken breast, “always opt for skinless as this is where most of the fat is contained,” she recommends.
Trista Best, MPH, RD, LD, registered dietitian of Balance One Supplements adds that “plant-based protein powders may be the answer to your weight loss efforts.” Not all protein powders are created equal, she notes, as “some are lacking adequate amounts of protein while others are calorie dense.”
For those using a vegan meal replacement shake, it is “important to select a shake that is made with all 20 amino acids,” she says. Any vegan protein powder or meal replacement “that does not have an amino acid panel should be avoided because it likely does not contain all twenty,” she concludes.
