Sometimes, even after trying various types of exercises, we fail to get rid of the excess fat in the body. Have you ever tried to tone your body by making a few simple diet changes in your regular diet? You can lose those extra pounds by following a high protein diet! If you do not believe, read on and all your doubts will be cleared.
Role of Proteins in the body:
Proteins are essential for the normal functioning of the body. They are the backbones of all essential components in the body, including enzymes and hormones. They are also important part of your body organs, especially muscle. The growth of these organs takes place by burning calories, which aids in fat loss.
When the food you consume reaches the liver, your body breaks the proteins and amino acids in the food. They are then converted to precursors that are supplied to all organs. So, high protein diet is not only necessary for the functioning of the body, but also for repairing the cells and rejuvenation of the body.
Proteins in Diet Importance:
By having a balanced diet, a healthy person gets the amount of protein needed by the body. You have to include all food groups in your daily diet. An adult male requires 56 gm of protein per day while an adult woman requires 46 gm per day. Children need 50 gm of protein per day. It is advised that you should obtain more than 10% and less than 30% of your daily calories from protein. If it exceeds 30% then you are having a high protein diet.
Healthy Protein Food Sources:
Following high protein diet is an excellent way to lose weight. This diet allows your brain to enter a fat loss mode. Some of the foods rich in protein are milk, eggs, tofu, cheese, chicken, soy, seafood, lean meat, beans, nuts, lentils and grains. By having 3 to 4 servings of these foods, you will get the protein you need.
Benefits of High Protein Diet for Weight Loss:
You can lose weight effectively by following a diet rich in protein. But eating only protein rich food is not enough. It can be harmful rather than do you good. You should have a balanced diet. Along with high protein foods, you also need to include carbohydrates and fats to ensure normal functioning of your body. You should include them in reduced amounts in your diet. Remember not to starve yourself. It can lead to hypoglycaemia and other health problems, as well as a gain in weight. Include legumes, beans, low-fat milk and yogurt. These will give you good carbohydrates. To get healthy fats, you can include nuts, olives, nut butters, avocados, seeds, extra virgin olive oil and fish.
Proteins from Vegetable Sources:
Almonds:
You will get about 6 gm of protein by consuming a handful of almonds. You can have it as it is or add it to salads and dishes. It also contains monounsaturated fats, which are good for your heart.
Cottage cheese:
You get about 13 gm of protein from half a cup of cottage cheese. It is not very expensive and high in protein. It is also rich in calcium. Mixing it with other vegetables or fruits will enhance its benefits. Try to have it in its low fat version.
Greek yogurt:
Greek yogurt is not only delicious, but also loaded with protein. It contains less than half a teaspoon of sugar and is creamier than plain yogurt. A single serving gives you 15 gm of protein.
Lentils and beans:
Beans like kidney beans, baked beans and dried black beans are rich sources of protein. They provide you 13 to 15 gm of protein. They are also rich in fiber. One cup of chick peas gives you 15 gm of protein. Lentils are also rich in protein as well as iron.
Peanut butter:
By consuming 2 spoons of peanut butter, you will get 8 gm of protein. You can add it to the toast, or to protein shakes and smoothies.
Soy milk:
Soy milk is an excellent option for people who do not like dairy milk. It contains 7 gm of protein per serving. It is also rich in potassium.
Tofu and Tempeh:
Tofu is a good substitute for meat. By consuming 150 gm of tofu, you will get 11 gm of protein. It is also rich in iron and magnesium. You can add it to various food preparations. Tempeh is a chewier version of tofu. Half a cup of it contains 15 gm of protein.
Whole wheat bread:
Whole wheat bread and pasta are rich sources of protein. They also have other health benefits. You can make it a part of any meal and team it with other food items to make it taste delicious.
Nuts and seeds, hemps, whey protein, quoin and casein are other sources of protein.
Proteins form Non-Vegetarian sources:
Beef:
Red meat is not very popular as it is full of saturated fat and cholesterol. But if you want to have an effective high protein food for building up your muscles, then beef the right food for you. The cholesterol and demonised saturated fat in it help in boosting your testosterone levels, and increase your strength and muscle mass.
Eggs:
Plain egg whites as well as the whole eggs help in improving your muscle mass and strength. A study made shows that you can double your muscle mass by consuming 2 to 3 eggs daily for 3 months.
Omega-3 fatty acids:
Omega-3 fatty acids are great for curing inflammation, to boost immunity and to prevent certain types of cancer. They are needed for many of the body functions and also help in increasing the muscle mass. This is because of the presence of essential amino acids in it. nuts like camu camu contain 8 essential amino acids.
Oily fish like salmon, tuna, sardine and mackerel are loaded with omega-3 fatty acids. If you are a vegetarian, you can eat nuts like flaxseed and pili nut to get the onmega-3 fatty acids you need.