We have all heard that when you want to build lean muscle you have to eat a lot of protein. But do you know that it is equally important that you consume a significant amount of protein if you want to lose weight. More importantly, certain kinds of protein foods are more helpful in weight loss. In this article, we will talk about which of these protein superfoods for weight loss you should incorporate in your diet.
You must be thinking how can protein help you in weight loss. There are a number of reasons for this. Firstly, foods high in protein keep you fuller longer and higher consumption of protein always leads to lower overall calorie consumption throughout the day. Secondly, your body burns both muscle and fat when you lose weight. You can minimize the muscle burn and maximize fat burn by consuming adequate amount of protein during this phase.
Try these protein superfoods for weight loss:
Eggs are one of the most versatile and one of the healthiest foods. Eggs can be consumed boiled, poached, fried, scrambled, as an omelette and in many other forms and paired with many other foods. Eggs are a great source of not only protein but also a variety of other nutrients that can help you lose weight. Eat 1-2 whole eggs and anywhere from 2-10 egg whites during the entire day to up your protein intake and help you in weight loss. Eggs are one of the best protein superfoods for weight loss.
Milk is one of the best sources of dairy protein. A glass of low fat milk a day will go a long way in keeping the pounds off your body. A glass of milk is great for breakfast or before bedtime or even mixed in your post workout protein shake. It helps keep you full and consume less calories overall. It is also a great source of calcium and will help to keep your bones strong. If you are lactose intolerant, try soy milk as an alternative.
Lean meats such as chicken, fish, lean beef, bison and turkey can be very beneficial to weight loss. These are high in protein and can low in calories and fat. They can form up a major portion of your meal, and can help you eat significantly less calories per meal. These foods are also versatile and can be consumed in a variety of forms and paired with a variety or other foods. Add them to any recipe and enjoy! Please avoid fried or breaded lean meats. Prefer to eat these grilled, baked or boiled.
BEANS & LENTILS
Lentils and beans provide vegetarians with a source of protein that is almost at par with lean meats. In addition, these are high in fiber and low in calories and can help keep you satisfied longer. A cup of cooked kidney beans contain as much protein as an ounce of lean meat. There are also many other benefits of beans and lentils. they are good for your heart and also keep your blood cholesterol levels low. Lentils and beans can be added to curries, soups, salads or wraps and can provide you with a variety of meal options. Include these in your diet if you are trying to lose weight.
Cottage cheese provides a high amount of protein per serving. It is a staple of many bodybuilders. Choose low-fat cottage cheese for your weight loss meal plan. It can be used with salads or as dips or as a substitute for mozzarella cheese in cooking.
A great addition to any diet, Greek yogurt is thick and creamy and provides a good source of dairy protein. You have to make sure you pick out low-fat Greek yogurt when including it in your weight loss plan. Greek yogurt is great when paired up with fruits. Or you can use it as a substitute for other fatty foods, such as sour cream, heavy cream, butter and cheese. You can also use it as a dip or mixed with olive oil for salad dressing.
NUTS & SEEDS
Nuts and seeds are high in protein and provide an easy on the go snack. They can also be paired with cereals or salads. If you don’t like nuts, try nut butters such as peanut butter or almond butter or nut milks such as almond milk. Nuts and seeds are probably the easiest protein source to consume on this list. Just carry a bag full of mixed nuts and seeds and have a handful as a snack whenever hungry. This will also keep you from reaching out for that bag of chips or other junk food.
Vegetables do not contain as much protein as other foods in this list. However, certain types of vegetables such as spinach, broccoli and chickpeas contain a higher amount of protein than others. the good thing about these veggies is that they are very low in calories. So you can have multiple servings to up your protein intake and satisfy your hunger. Pair these veggies with whole grains such as whole wheat bread or brown rice for even more protein.