High protein diet is very popular amongst people for weight loss. As protein is a macronutrient it is an essential part of our diets and cannot be neglected whatsoever
Benefits of high protein diet besides weight loss
Protein is essential for human growth and development. It promotes fullness which aids in weight loss. Protein rich diets encourage increased muscle mass along with weight training. High protein diet also strengthens bones and improves wound healing capabilities. Protein helps the body maintain as well as repair skin, hair, muscle and bones .It provides the energy for several chemical reactions in our body and is necessary for the proper functioning of hormones.
Things you need to know about high protein diet
Before starting there are some basics you need to know about high protein diet. There are two types of high protein diet. One is a plant based and the other is an animal based protein diet. Now the plant based is mostly for all the vegans and vegetarians out there. The plant based diet mainly consists of plant derived foods such as tofu, lentils, nuts etc. As plant protein is an incomplete protein these need to be combined with other incomplete protein to make complementary proteins.
For example lentils with rice, now both of these are incomplete proteins which lack certain essential amino acids but when combined with another incomplete protein it creates a complementary protein which will contain most of the essential amino acids needed by our body to function properly.
Animal protein has more nutritional value and contains all essential amino acids our body needs. Animal protein is also called complete protein. The main sources of animal protein are fish, chicken, eggs, and milk.
Protein rich foods for weight loss
Now we have told you the basics let’s get on the with the foods you need to put in your pantry for this diet.
- Black beans
Black beans are a good source of protein and fiber that keep you full and energized for a few hours when on a high protein diet. Half a cup of black beans contain 8 grams of protein and the best part is it is low in fat hence easier for losing weight.
Chickpeas are high in fiber full of nutrients and also a good source of protein.
High in fiber and protein. It makes the perfect satisfying lunch or dinner and keeps you full for longer.
Broccoli is well known vegetable for its protein content. One cup of raw broccoli has about 2.6 g of protein with less than 35 calories
Full of nutrients such as B vitamins, Vitamin C, iron and magnesium. It has a high content of carbohydrates and protein but very low calories.
Cauliflower has about 2.1 g of protein for 1 cup with less than 30 calories. So cauliflower is a win win situation and it is also a very good low calorie rice alternative.
Salmon is known as the fatty fish packed with omega-3 fatty acids and protein. It promotes hormones that control your appetite and make you fell satiated. It is often said that seafood is the best form of protein
Eggs are an excellent source of protein, packed with nutrients and many healthy fats which are a must need at breakfast to give you the energy to conquer your days. It is recommended to eat eggs everyday due to its nutritional value and high protein content. This is a major one to consider when going on a high protein diet.
Beef is the main form of animal protein so it offers the high amounts of protein per serving. Beef contains high quality protein with essential amino acids needed by our body. Ground beef has about 22g of proteins and around 215 calories.
- Chicken breast
Chicken breasts are a source of lean protein with beneficial vitamins, minerals and dietary fiber. Chicken breasts can be used in salads or soups depending on what you like at the moment.
What is a high protein diet without oats? Now oats are no doubt complex carbohydrates but they are also a good source of protein. 100 g of oats contain 13.15g of protein. So you better start considering oats for breakfast.
Tuna is also a very good source of protein with less fat and hence low in calories. So you can enjoy tuna with your salads or as a snack.
This tropical fruit is packed with protein. As a matter of fact it is considered to have the most amount of protein amongst fruits. Besides protein it is packed with dietary fiber and antioxidants. Guava is also a rich source of Vitamin C.
- Greek yogurt
Greek yogurt is low in calories and fat. 100 g of Greek yogurt contains 10g of protein. So enjoy this as a snack in your high protein diet journey. Just look out for Greek yogurts that may contain added sugar.
- Cottage cheese
100 g of cottage cheese has 11g of protein and around 100 calories. It is also high in calcium.
This can be incorporated in any meal in your high protein diet. It contains good amount of protein, healthy fats and dietary fiber. 1 avocado has about 325 calories so be mindful of your portion size.
- Nut butters
Nut butters such as peanut butter contain a lot of calories but are a good source of protein. Portion control is very important and do look out for added sugar when buying nut butters. Nut butters make an incredible snack, or can be used in smoothies. Don’t hesitate to experiment you can never go wrong with nut butters plus it acts as a treat when you’re on a high protein diet.
- Protein powders
How can we forget protein powders in a high protein diet? Protein powders are used to increase muscle mass and strength. It is taken as a supplement with smoothies or just low fat milk to add extra protein in the diet. When purchasing protein powders do check the ingredients for any added sugar.