Obese, overweight and fat… do these words give you the chills?
Well they certainly do to me.
Aren’t we tired of controlling our urges to indulge in our favorite burgers, fries and cakes? How can we foodies live without eating all the yummy food out there? And it seems as if day by day, the chefs are preparing tantalizing recipes just to “woo” us!
I am c’mon, fatty, greasy foods are so satiating. How on earth do you avoid and/or control them?
Well, the first and simplest thing you can do is to eat a lot of protein at every meal. Many doctors, fitness experts and online diet programs agree that proteins are more satiating than fats and keep your tummy “busy” for much longer.
So try adding throwing some high protein foods into your diet.
But do watch out on that calorie content. These foods should have a high protein to calorie ratio. So choose wisely. Now you must be wondering “Why add proteins to our diet? Isn’t that what all thus bulky, ripped body builders consume to grow their muscle?”
Well, as mentioned before studies have shown that dietary protein helps to tame down hunger and is increases the satiating value of food. Which is why nutritionists advice people on weight loss programs to increase their protein intake along with keeping a check on those yummy-but-deadly calories.
So with that, today we will have a look at the 5 best sources of protein that will lead to a healthy you.
Without doubt the top source of protein is lean meat. Think chicken breast, clean beef cuts, fish and lamb meat. These are undoubtedly the best proteins one can get when it comes to the protein:weight ratio.
Nuts are the best foods to consume when on a weight loss spree. High in protein, fibre and omega three fatty acids, they will give the feeling of being full for longer and reduce your craving for calories and fatty foods. Every ounce of almonds or pistachios has about 5-7 grams of protein while being low on calories.
Macadamia nuts or hazelnuts offer 2-3 grams of protein per ounce. About 1 or 2 ounces of wisely chosen nuts are good enough to supplement healthy weight loss.
Soybeans have a very high nutritive value which is why they are also known as “the complete protein” because they offer all the necessary amino acids in proportions that are required for good health.
Believe it or not, half a cup of soy beans provide about 34 grams of protein which is double the amount the chicken provides. Half a cup of tofu (made from soy) has about 10 grams of protein.
Protein from Dairy
Noted for their calcium and mineral content, do not forget that dairy products are your perfect partners to meet your protein needs. Just one cup of milk can give as much as 8 grams of protein. It’s easily available and has loads of other health benefits. (If you are looking for weight loss, ensure you use low fat dairy products.) An ounce of cheese can provide 6-7 grams and it is beyond yummy (but watch out on those calories).
Low fat, high fiber and a power house of antioxidants, beans are not only a good source of protein but also help lower blood cholesterol levels and reduce the risk of several diseases.
A cup of cooked beans can offer 12-16 grams of the proteins you need. However, they lack essential amino acids and hence must be paired up with whole grains to make the wholesome.
Finally, we come to the fitness world’s most loved source of protein – the humble egg! The protein from the egg is considered to have one of the best amino acids profiles for human nutrition. (Egg has a biological value of 93).
Think about it, 1 standard egg provides you with about 6 grams of protein. Eggs are wholesome foods and they also tend to boost your metabolism which takes you a step closer to achieving your weight loss goals. Most of the protein is contained in the white, so if you have high cholesterol, skip that yellow and go for the whites.
So go get these protein bags and take a step forward towards sliding into that favorite old dress of yours which doesn’t fit you anymore. We cannot stress enough on the importance of this macro-nutrient. It does not matter whether you are striving to lose weight, or trying to sculpt a fitter body, at the end of the day, it all comes down to the quality of proteins in your diet.
So get off all those fad diets and jump into a high protein one instead (repeating again, keep a check on the calories. Remember, high protein to calorie ratio). Be the best version of yourself.