Turbo-charge weight loss with proteins
If you want your body to be of the perfect shape, you should invest in high quality proteins for your diet. Proteins are made up of amino acids that help in building muscles and if you wish to build more lean muscles, you need to consume more and more of proteins on a regular basis. When you build more muscles you’ll burn more stored fat too. The result will be an excellent physique and a healthy body devoid of excess fat. Consuming a protein rich diet and following a healthy lifestyle along with loads of physical activities could definitely help you shed your extra pounds.
Reasons for proteins to help you lose weight
Now, how does protein actually help you stay in shape? Let’s learn…
Proteins can stabilize your weight regulating hormones
Taking a protein-rich diet can make your brain send certain satiety signals to your body. Actually protein intake impacts the production as well as levels of certain hormones or brain chemicals that have a direct impact on your appetite. Protein consumption as per studies boosts the levels of satiety hormones such as cholecystokinin, peptide YY and GLP-1 and decreases the levels of Ghrelin; a hunger hormone…your appetite is greatly influenced by these hormones. Lowering of hunger hormones will make you feel less hungry while increase in the levels of satiety hormones will make you feel satiated easily. That too contributes to you consuming fewer calories.
Proteins can let you burn more calories
Proteins need certain amount of energy to get metabolized. This phenomenon is referred to as the ‘thermic effect’ of Proteins. The thermic effect of Proteins expedites the rate of calorie burning. Your body will actually try its best to burn down the proteins and to fuel the process will boost its metabolic rate as a normal biological response.
Proteins curb your appetite
Proteins cannot be digested easily and the slow pace of protein digestion keeps you full for long and curbs your appetite significantly. If you are less hungry, you would obviously consume much less of extra calories thereby maintaining a slim, lean and sleek physique.
Proteins curb cravings too
Cravings are the worst foe of any dieter who is dieting for weight loss purpose. If you are plagued by cravings you’ll be tempted to give up dieting and indulge in unhealthy, untimely binging. Untimely binging or snacking can cause you to add many unwanted calories to your body. Taking a protein-packed breakfast may curb your tendencies to consume unhealthy, fattening snacks all through the day. So, make your breakfast loaded with proteins.
Proteins boost calorie expenditure
Even if you aren’t consciously limiting your calories you’ll lose weight when you are feasting on proteins because proteins naturally boost your calorie expenditure without you even trying to burn some excess calories. Therefore, protein intake can help you lose weight as well as maintain it on a long-term basis.
Protein prevents metabolic slow down & loss of muscles
When you are trying to lose weight and practicing rigorous dieting, your body may enter into starvation mode and suffer from a metabolic slow down. That results in a drop in your body’s metabolic rate…i.e. you’ll burn less of calories compared to what you were burning at the inception of the weight loss process. Also, losing fat may make you lose a part of your muscles too and that is of course something which you wouldn’t want. If you lose your muscles in the process of losing fat, you’ll come to look skinny & emaciated instead of looking lean, fit & healthy. Consuming a protein rich diet can keep these two unwanted side-effects of dieting at bay. Thus, you need to consume as much protein as you can while trying to lose weight.
How much protein intake is healthy?
The amount of Proteins consumed should be determined after taking into consideration your current body weight. If you are watching your weight, 25% to 35% of the net calories consumed per day should come from proteins. In other words, you need to consume approximately 300 grams of Protein per day to get that desired calorie percentage. Also you need to distribute your protein consumption evenly all through the day and consume proteins at each meal.
What are the chief protein sources for weight loss?
Proteins are high in nutritional value and offer your body with a number of benefits other than weight loss. The chief protein sources are made up of some of the most popular everyday food items like lentils, pulses, legumes, yoghurt, cheese, fish, chicken, eggs, meat,
What are the types of proteins you can consume?
Proteins available for consumption may fall into two categories- Vegan protein or protein coming from plant source and animal protein or protein coming from animal source. Animal protein is more nutrient dense than plant protein. Some examples of Vegan protein-rich foods are: soybean, chickpea, beans, nuts and seeds, tofu, peas, whole grains, spinach, sweet potatoes, Brussels sprouts, artichokes, lentils, nut butter, soy milk etc. Some examples of Animal protein-based foods are: red meat, poultry, eggs, fish, dairy products like milk, yoghurt, cheese and the like.
An ideal high protein weight loss diet for weight loss
Here is how your high protein weight loss diet should look like…
Breakfast - Cheese Omelet and Brown Bread Toast with salads
Mid Morning - A glassful of buttermilk
Lunch - Cooked Fish curry and Brown Rice
Evening Snack - Black Chana Chaat
Dinner - Mutton Curry and Brown Rice
Some awesome high protein weight loss recipes you could try
1 Chicken Biriyani
This aromatic rice and chicken based dish is indeed a palate pampering one. it is a complete one pot meal cooked in the traditional ‘dum’ style; a typical culinary style picked from the Mughals
2 Egg Bhurji
This scrambled egg preparation is super tasty due to the unique mélange of spice powders and herbs that the egg scrambles are tossed with.
3 Paneer pakoda
This flavorful, golden yellow, crispy pakodas consist in spongy Indian cottage cheese coated with a batter of gram flour. You can enjoy it with the delicious green chutney.