Does High Protein Diet Help You Lose Weight? Heard a lot about the high- protein diets, haven’t you? Friends, fitness gurus, actors, and even Google say that it is the best for weight loss. Proteins take longer to digest than carbs, so it keeps you full for longer, helps burn calories during protein digestion and metabolism, builds lean muscle, and most importantly, proteins keep your taste buds alive. But can a high- protein diet really help you lose weight? What are the factors that stimulate weight loss in people on a high- protein diet? How much protein is good for weight loss? Don’t worry, you will find all the answers here. But first, take a look at the facts and science behind the success of the high- protein diet. Now, let’s find out why a high- protein diet works for people who want to lose weight, in the next section. Now that you know the science behind the high- protein diet for weight loss, let’s find out what are the sources of protein that you can include in your diet. If you are not a meat eater, you can rely on these sources of protein to shed the fat. Beans and legumes are an excellent source of protein. Foods such as kidney beans, black- eyed peas, green peas, lima beans, lentils, black beans, edamame, etc. Here’s how much protein you can get from a cup of these beans and legumes: You can boil them and add it to a salad or make soup for dinner with lots of other veggies. You can also add lentils to your favorite vegetable broth and have it with multigrain flatbread. You can consume about 2- 3 servings of beans and legumes per day. When it comes to protein content, nuts & seeds like almonds, flax seeds, pumpkin seeds, chia seeds, peanuts etc. They help reduce inflammation, suppress appetite, and provide energy. Here’s how much protein you can get from one ounce of these nuts and seeds: Soak the nuts in water overnight. Have them in the morning with breakfast. You can also have pistachios as a snack in the afternoon or evening. Eating carbs makes you thin for life A recent multicenter study found that the slimmest people also ate the most carbs, and the chubbiest ate the least. 35 Responses to Top 10 Healthy Drinks That Can Help You Lose Weight. Add chia seeds or ground flaxseeds to your smoothie. Pumpkin seeds can be roasted and added to soups and casseroles. This milk- based protein has many health benefits. Whey breaks down incredibly fast and is rich in BCAAs (Branched Chain Amino Acids), which are essential for increasing your muscle mass and improving blood flow. It is available in many flavors like chocolate, strawberry, and vanilla. Have a glass of whey protein mixed in milk 1 hour before workout or 1 hour after workout. Tofu is an ideal alternative to meat. You can obtain 1. Tempeh, a chewier version of tofu, contains 1. You can grill or saute tofu or tempeh and add it to your salad or sandwich for lunch. You can also make tofu kebabs or grate it and mix it with spinach, tomato, and avocado to make tofu or tempeh tacos. Mushrooms are delicious and a high- protein source. It can be an easy substitute for chicken or turkey. Be careful not to consume mushrooms that are poisonous. You should also avoid consuming mushroom if you are allergic to it. You can have mushroom omelet for breakfast, mushroom sandwich for lunch or mushroom soup for dinner. Grilled mushroom with veggies is also a perfect option for dinner. Yummy peanut butter is also a superb source of protein. Peanuts contain proteins, vitamins, minerals, and healthy fats and therefore peanut butter is also nutrient rich. Here’s how you can consume peanut butter: Spread peanut butter on bread or on a cracker. You can also add peanut butter to your cake or pancake batter. Mix peanut butter with yogurt and honey, add some seasonal fruits to it for a filling breakfast.
Soy milk is the perfect option for those opting for non- dairy milk. The product is rich in protein at about 7gm per serving. Since vegetarians are advised to have 2- 3 servings of protein a day, soy milk and other soy products will easily fulfill your daily requirements. Soy milk also provides potassium. You can have soy milk for breakfast, add breakfast cereal to it, can prepare oatmeal or smoothies with it, and may add it to your pancake, waffle, or cake batter. You can also have a cup of chilled soy milk as an evening snack. Hummus is a dip made of mashed chickpeas mixed with tahini, olive oil, lemon juice, and beans. One tablespoon hummus contains 1. It is also a great source of manganese, zinc, iron, calcium, vitamins K and E, folate, and thiamin, 2. Have hummus with grilled veggies or with celery, baby carrots, cucumbers etc. So, now you know why Popeye’s muscles would become stronger as soon as he gulped down a can of spinach! It is also an excellent source of vitamins A, C, and K, folate, calcium, magnesium, phosphorus, potassium, omega- 3- fatty acids, and dietary fiber. You can consume blanched spinach or have spinach smoothie for breakfast. Toss baby spinach with cherry tomatoes, feta cheese, olive oil, salt and pepper for a delicious lunch. Spirulina is a blue- green alga which is highly nutritious and a very good source of protein. It is available in tablet or powdered form and is one of the best natural supplements for weight loss. Add spirulina powder to your morning juice or smoothie, or lunch salad, or in grilled veggies and lentil soup for dinner. You can also have 1 tablet of spirulina per day. Consult your doctor before consuming spirulina. Avoid spirulina if you are allergic to seafood. The popular Indian adage, . Plain egg whites or even whole eggs help you gain muscle mass and improve your strength. A Texas A& M University study concludes that consuming 2- 3 eggs daily helps you double your muscle mass in three months. Red meat isn’t really all that popular. It is crammed with saturated fat and cholesterol and is anything but heart- healthy. However, if you are looking for an effective high protein diet for muscle building, then beef is the ideal food for you. The demonized saturated fat and cholesterol help boost your testosterone levels and increase your strength and muscle mass in the process. Omega- 3 fatty acids help cure inflammation, boost immunity and also help prevent the onset of certain types of cancer. They are also quite essential for many body functions and help you gain muscle due to the presence of essential amino acids. You can consume nuts like camu camu, as these contain all the eight amino acids. Oily fish like Salmon, Tuna, Mackerel and Sardines are also crammed with omega- 3 fatty acids. If you are a vegetarian, you can get your dose of omega- 3s from most kinds of nuts, like flaxseed and pili nuts, which are excellent sources of vegetable protein. Let us now take a look at some delicious high protein diet recipes for weight loss. Any high protein diet, and any day will have to begin with eggs. It doesn’t take long to prepare this recipe, and the calcium from the cheese is better absorbed because of the vitamin D. As a bonus, eggs are low in carbohydrates. Image : i. Stock. Chicken is an excellent protein source, and casseroles are a family favorite. It offers about 3. It is inexpensive and takes 3. Casseroles have plenty of vegetables that add fiber and nutrients to your diet as well. Ingredients. Diced 1. Pinch of white pepper. Skim milk. 7 oz penne pasta. Little amount of cheese and Italian seasoning. Preparation. Add butter to a preheated sauce pot. Once it foams, add milk, and stir until it bubbles. Let it simmer for 1. Now add Italian seasoning, parmesan cheese, and pepper. Cook pasta according to directions on the package, but add broccoli. Later drain the same and then combine it with veggies and chicken. After covering the pasta with sauce, place it in a baking dish, sprinkle it with cheese, cover with foil and bake until cheese is melted. Lentil Salad. Image : i. Stock. Lentils are one of the best sources of plant protein on the planet. They are not just protein- packed but are also super easy to be turned into yummy salads. Lentils may not be the world’s tastiest foods, so you can . You can add lentils to avocados, sources of good quality fats, raw nuts, seeds, and lots of vegetables like beans, and you have a tasty, healthy snack for you to enjoy! Cauliflower Soup. Image : i. Stock. Who would believe that this modest, off- white vegetable can be super healthy and packed with the building blocks of our bodies! Consider this – 1 cup cooked cauliflower equals 2. A healthy way to eat cauliflower is to add other protein and mineral rich veggies and make a soup. Not only will you get loads of proteins that way, but you will also be consuming abundant nutrients for keeping you protected against cardiovascular diseases and cancer. Cauliflower also contains carotenoids and omega- 3 fatty acids that reduce inflammation in the body and decrease the risk of heart disease. Roasted Pumpkin Seeds. Image : i. Stock. These small, orange seeds pack in 7gm protein per 1oz. Because of their high protein content, pumpkin seeds are an excellent pre- workout snack. They make an exemplary grab- and- go snack after they are washed, dried and roasted. They are also great as a topping for salads and soups. A word of caution – All nuts and seeds, including pumpkin seeds, are high in calories and fat. Hence, make sure not to overindulge in them. Remember, you don’t want to pile on fat while consuming more protein, do you? Tofu Tacos. Image : i. Stock. This easy- to- make recipe is delicious and has 1. You can store tofu filling for up to 2 days and make tasty tacos anytime you desire. Ingredients. 1 pack Tofu. Stir well and add liquid Aminos. Heat a nonstick pan and pour tofu mixture. Cook until it turns brown. Serve with tortillas, salsa, or any other topping. Oatmeal Cookies. Image : i. Stock. They are moist with a dash of good flavor. You can add raisins or nuts as you desire. You can also use applesauce to replace butter. Ingredients. 4 cups oats. Half cup egg white. Whey- HD protein powder. Blueberry Quinoa Parfait. Image : i. Stock. This will give a sweet start to your day with 2. You can use blueberries to make this creamy breakfast. Ingredients. 1 cup cooked quinoa. Hard- Boiled Eggs. Image : i. Stock. Eggs, especially the yolk, is loaded with nutrients and proteins.
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