WHAT IS PROTEIN?
Protein is a naturally occurring, complex substance, which is made up of chemical building blocks called ‘amino acids’. Protein is present in all living organisms. It contains many essential biological compounds including antibodies, enzymes, and hormones.
Proteins are directly involved in chemical processes crucial for life.
They serve many functions in living organisms such as transportation, organization, and defense. Proteins are of great nutritional value and can also be used as an energy source.
BENEFITS OF EATING PROTEIN RICH FOOD FOR WEIGHT LOSS
A high protein diet helps you to satisfy your hunger. It helps people to avoid overeating, which in turn helps in losing weight. A high protein diet combined with exercise helps in building lean muscle. Lean muscle helps to burn a good amount of calories throughout the day.
Protein rich food provides essential nutrients that you need to stay healthy. Essential nutrients are those kinds of nutrients that our body can’t make on its own such as essential amino acids (the building blocks of protein), vitamins, fatty acids, and minerals.
Although protein-rich foods are helpful in weight loss but calories still count. So you have to make suitable choices when you pick foods that have protein.
PROTEIN RICH FOODS FOR WEIGHT LOSS
For healthy weight loss choose low-calorie high protein food. It means you should go for that protein food that is rich in nutrients, has lower calories, and is lower in saturated fats.
Here is a protein foods list for weight loss:
MEAT
You can choose high protein meats for weight loss. Meat is animal flesh that can be eaten as food. There are different types of meat such as chicken, turkey, bison, and beef. Meats are wonderful choices for a healthy weight loss diet. You can eat the meat by grilling, roasting, or boiling, depending on your taste. There are different kinds of beef which you can choose for weight loss.
Beef offers a great amount of protein per serving. People following a low-carb diet should eat fattier beef whereas those following a moderate carbohydrate diet should eat lean beef. You can also eat chicken breast for weight loss. Chicken breast is a lean source of protein.
Turkey also contains a great amount of protein and is highly effective for weight loss. Bison is one of the best sources of protein. It offers less fat per serving than beef. That’s why some people use it as a substitute for beef.
EGGS
Eggs are a great source of nutrients and contain high-quality protein. Eggs help you eat less for up to 36 hours after a meal. So it stops people from overeating.
POTATOES
Potatoes have good nutritional values and are good sources of protein. White and sweet potatoes, both can help you in weight loss. You should be cautious when preparing a potato because the extras that people often put on potatoes can increase the calories.
NUTS AND SEEDS
Seeds and nuts are good sources of protein, vitamins, healthy fats, minerals, and fibres. They are good sources of protein for weight loss as their fats are not fully absorbed. They regulate food intake. There are different kinds of seeds and nuts such as pumpkin seeds, hemp seeds, pistachios, chia seeds, and almonds.
Hemp seeds are a good source of nutrients. These seeds can be used to make milk, protein powder, oil, and cheese substitutes. Hemp seeds contain 31.6 grams of protein, 4 grams of fiber, 8.7 grams of carbs, 49 grams of total fat, and 1.5 grams of sugar per 100 grams. They are very rich in protein and contain a lot of healthy fats, which make them suitable food for weight loss. You can use hemp seeds in your salads.
Pumpkin seeds contain nutrients that support weight loss such as protein, unsaturated fatty acids, and fiber. For weight loss you should use dry roasted pumpkin seeds and avoid oil roasted pumpkin seeds.
Nuts are a useful addition to an efficacious weight loss diet. They are known for being high in calories but with slight portion control, dry roasted or raw almonds can make a protein-rich snack for weight loss.
Pistachios contain a big amount of protein and have low calories. So they can be extremely helpful in weight loss.
MILK
Cow’s milk is an excellent source of protein and can be effective in weight loss.
SEAFOOD
Seafood can also be of great help for weight loss. Shrimp, trout, and crab are rich in magnesium, potassium, and iodine. Eating seafood may boost weight loss in some people.
Fish and shellfish have some of the highest percentages of protein among other foods. For weight loss make sure that the fish is not battered or breaded or fried. Because it can add calories and carbs.
Salmon is a fatty fish that is a great source of protein. It contains omega-3 fatty acids.
OATS
Oats are a good source of protein, vitamins, fiber, and minerals. They have many benefits including weight loss. You should avoid prepared oatmeals as they contain added sugar. You can flavor raw oats with a variety of healthy foods such as fruits and nuts.
All these foods can help you a lot in reducing your weight.
