When it comes to weight loss, a high-protein diet can have powerful, positive effects. These include lower levels of hunger hormones and cravings, increased satiety, and even more calorie consumption. With so many protein-enhancing options, it can be difficult to decide which type of protein is best for weight loss. This article provides an overview of the different types of protein and how they affect weight loss.
- Chia seeds
These little nutrient powerhouses pack around 3.5 grams of protein per 2 tablespoons. It is also rich in other essential nutrients required in a plant-based diet, such as calcium, iron and zinc.
Tofu is can be your favorite plant protein source. Containing about 15 grams of protein per 4-ounce serving (cooked), tofu provides about one-third of a woman’s average daily protein needs. It’s also incredibly versatile. Soft tofu can be used in smoothies, medium tofu in vegan cheese, and hard or super hard tofu in stir-fries and savory dishes. In addition, it has a mild taste, so it can be used in a wide range of dishes. Easily removes the flavor of sauces and seasonings used in cooking. It also has a great texture for those unfamiliar with a plant-based diet and can easily be used as a meat substitute in many dishes.
Studies have shown that soy can help prevent chronic diseases such as cancer, heart disease, and diabetes. Safe for children. Studies have shown no difference in reproductive or endocrine function in adults who consume soy formula in infancy. In fact, the sooner you start eating soy products, the better. Studies have shown that women who consume soy in early childhood have an even lower risk of breast cancer than women who begin consuming soy later in life.
Much like bread, oatmeal is the only carbohydrate that most people think of when they think of it. However, whole oatmeal contains about 11 grams of protein per cup.
This vegetable belongs to the cruciferous family, and 1 cup of cooked broccoli contains about 4 grams of protein. That’s quite a lot for vegetables. In fact, calories for calories, broccoli contains even more protein than some beef.
- Sprouted whole grain bread
Whole grain bread contains about 6 grams of protein per slice. That means one sandwich can cover about a quarter of your daily needs. Whole grains are also a great source of fiber, which helps maintain a healthy digestive system and prevent chronic diseases such as cancer and cardiovascular disease.
Some other plant-based protein sources include hemp seeds, nutritional yeast, peanut butter, and lentils. Following vegan diet not only helps in saving environment but also improves your own health. Researcher say that, following plant protein diet, can add some addiional years to your life.
A high-protein diet promotes weight loss
Studies have shown that a high-protein diet can lead to weight loss without restricting calories or other nutrients. For example, overweight adults lost an average of 5 kg (11 lbs) in 12 weeks if their protein intake was increased from 15% to 30% of their daily calorie consumption, without making any other change in their diet.
Additionally, a high-protein diet has been shown to help reduce body fat and increase muscle mass, especially in the abdomen. A high protein intake can also help you maintain weight loss. One study found that slightly increasing protein intake (18% versus 15% of daily calories) reduced weight gain by 50%. There are several reasons why a high-protein diet promotes weight loss.
- Keeps you fuller longer: Protein makes you feel fuller and keeps you feeling fuller for longer. This can automatically reduce your calorie intake.
- Reduce Cravings: A high-protein diet has been associated with reduced cravings and cravings for late-night snacks.
- Increased Calorie Burn: Increasing protein intake has been shown to have a greater thermal effect, meaning that you can increase your daily calorie consumption by as much as 80-100.
- Changing Weight Hormones: Protein has been shown to lower levels of the hunger hormone ghrelin and increase GLP-1 and PYY, hormones that reduce appetite.
With so many different protein sources, it’s easy to stick to a high-protein diet.