Doctors agree: It’s actually the best high-protein food for whole-body weight loss (it works so fast!)

Protein is well regarded as one of the most important nutrients to include in your diet for muscle growth and weight loss, and for good reason. This macronutrient is integral to increasing satiety after eating, effectively keeping you full longer and minimizing overeating so that it becomes easier to maintain the calorie deficit necessary for healthy weight loss. Although you can get your protein from a variety of sources, animal and non-animal, some foods offer more widespread health benefits than others and are better to include in your diet for weight loss.

Some foods, although technically in the protein category, are loaded with excess calories and fat, negating any real health benefits with its less nutritional aspects. This is often the case for animal-based proteins like red meat, which can increase your risk of heart disease and even certain cancers. If you’re looking for the healthiest source of protein to add to your diet for weight loss, there’s one that stands out from the crowd as a light, nutrient-dense staple for you to enjoy. maintaining a calorie deficit while still feeling full and satisfied after eating. .

These are the best V-Day gifts for him and her

Shutterstock

Plant-based diets have increased in recent years as they provide a variety of nutrients to the body through fruits, vegetables, and legumes. However, many people worry that following a plant-based diet will mean that their protein intake will in turn suffer, as animal products such as chicken, eggs and red meat are often considered the best. protein sources. The reality is that not only can you get enough protein from a plant-based diet, soy-derived protein is actually one of the healthiest varieties you can eat for weight loss.

“Not all plant proteins are considered complete (complete proteins contain all 9 essential amino acids that the body cannot make), but soy is one of the few complete plant proteins that provides all of the essential amino acids needed to building and maintaining body protein, including muscle tissue. It’s also low in saturated fat and naturally cholesterol-free,” says Susan BowermanMS, RD, CSSD, CSOWM, FAND, Senior Director, Worldwide Nutrition Education and Training for Herbalife Nutrition.

Shutterstock

Not only are tofu and tempeh, two variations of soy, great low-calorie protein options, but they’re also incredibly easy to cook and can fit into a multitude of recipes where an animal protein source was typically needed. “Tofu in particular is very versatile – firm tofu can be sautéed or braised; firm tofu can also be frozen – when thawed, it takes on the texture of ground meat; softer tofu can be mixed into a smoothie or pudding; and its mild flavor means tofu can be used in all sorts of dishes, from chilis to curries to stir-fries. Plant proteins are also more environmentally friendly,” notes Bowerman. Offering the same nutritional benefits as a ground beef option, tofu can help keep you full and provide enough protein per half-cup serving (10g, in fact!) while keeping your meals lower in calories.

Shutterstock

Protein is so important in your diet for weight loss, not only because it helps keep you full and limits overeating, but also because it can help fuel your muscles for growth as you integrate more exercise to your routine. “An individual’s resting metabolic rate is determined, in large part, by the amount of lean body mass that person has,” Bowerman explains. “Because muscle mass comprises a large portion of lean body mass and contributes substantially to resting metabolic rate, consumption of high-quality protein (when combined with exercise) may promote the development of muscle tissue – which burns more calories per pound than fat tissue.” Therefore, with increased protein intake in combination with exercise, you can help streamline the weight loss process, allowing for a leaner figure when you start to naturally burn more calories at rest.

Shutterstock

In truth, it doesn’t really matter what your source of protein is, as long as you are aware of including it in your diet regularly along with fruits and vegetables to create a well-balanced diet plan for weight loss. However, whether or not you follow a plant-based diet, soy-based protein sources can be a great low-calorie addition to your meals, which will increase satiety and provide delicious flavor on the menu so you don’t get bored. ever from your balanced diet. plan. Losing weight will be easier when you eat recipes you love, so try incorporating soy-based protein sources into some meals to see if they can help improve your diet.


Source link

Tanya S. Norvell