High protein to lose weight is as essential as water for life. Let me explain this point with rational discussion. Whenever a person starts a dieting plan for weight loss, it may leave several important proteins on the name of dieting. However, a dietitian never suggests you relinquish proteins from your diet for weight loss because he/she knows the actual value of proteins in our life. Eat high protein to lose weight is discussed in detail to help understand the importance of high protein intake.
Another benefit which you may not know that high proteins help to make sure extensive exercise on a daily basis. If high proteins are not the part of your dieting plan then it is impossible for you to do a daily exercise for weight loss. Moreover, there is a risk of loss of muscle tissues if the high protein is not the first priority of your dieting plan. In the following discussion, besides providing a list of high protein foods, I will tell you how protein assists you to reduce weight effectively.
How Proteins assist to reduce Weight Quickly?
Many studies have shown that a diet rich in protein has significant benefits for weight loss and metabolic health.
Here are 10 scientific reasons to eat protein more than a daily routine if you want to reduce your weight.
1-Proteins can reduce appetite and hunger levels
2-Proteins can increase muscle mass and strength
3-Proteins are good for bones (not the other way around)
4-Proteins can reduce your hunger strokes and your desire for night cravings
5-Proteins can stimulate metabolism and increase fat burn
6-Proteins can reduce your blood pressure
7-Proteins can help you lose weight and maintain it over the long term
8-Proteins do not harm healthy kidneys
9-Proteins can help your body repair itself after an injury
10-Proteins can help you keep fit as you get older
Eat High Protein to Lose Weight
There are some things you should know before you begin to take more protein in your food.
You should know that
Man= 56 g protein in a day
Woman= 46g Protein in a day
Moreover, a different type of proteins has different impacts on your health. In addition, several proteins have been used to improve the weight which is not considered good for weight loss.
Below is a list of 12 foods considered to be a rich source of protein by the U.S. Department of Agriculture. Each food has an Associated amount that represents the number of grams of protein per item to help you control what you eat.
Lean meat, fish, poultry
30 grams = 7 grams of protein
Incorporating lean meat, fish, and poultry (chicken, salmon, tuna, etc.) into your daily diet brings a good amount of healthy protein. Therefore, eat high protein to lose weight in form of meat, fish, and poultry. A chicken breast or salmon fillet varies from 100 to 200 grams, depending on size. Starting a high protein diet with an increased intake of chicken or fish whites is ideal as they bring many other health benefits. Avoid fried or breaded chicken and fish for better results.
1 large egg = 6 grams of protein
Eating one or two eggs a day is a great way to add healthy proteins to your diet. If you don’t have time to prepare your eggs before work or school, cook 5 to 10 hard-boiled eggs over the weekend and take them with you every morning. If you don’t like the taste of eggs, mix one or two in your morning smoothie and you won’t even feel them. It shows Eat High Protein to Lose Weight. many dietitians advise taking two large eggs in breakfast when you are on a journey to lose weight.
30 ml of milk = 1 gram of protein
Drinking a large glass of water (250 ml contains about 8 grams of protein) will bring your body a good amount of protein and calcium, which is good for your bones. If you don’t like to drink plain milk, add it to a fruit smoothie or eat a bowl of cereal milk to get the nutrients your body needs.
100 Grams Cheese= 35 grams of protein
Parmesan cheese is a real nutritional bomb. A Portion (30 grams) already covers a third of the daily calcium requirement and Vitamin D in it also promotes absorption! Parmesan is a rich source of protein and a person who want to eat high protein to lose weight then Parmesan is a recommended food for that one.
100 grams of salmon = 20 grams of protein
In addition to protein, salmon contains a high amount of Omega-3 fatty acids. They support the cardiovascular System and have an anti-inflammatory effect.
100 grams of shrimp = 19 grams of protein
Shrimp contain extremely little fat and therefore all the more good protein. Take care when shopping on the quality of the shrimp: fresh and high-quality shrimp smell pleasant and are not mucous.
100 grams of pumpkin seeds = 25 grams of protein
Pumpkin seeds, like all seeds and nuts, have a high-fat content, but mainly contain healthy unsaturated fatty acids that protect the heart, vessels, and brain. Even in the case of fiber, pumpkin seeds can earn points: 100 grams provide almost a third of the daily recommended intake.
100 grams of fresh spinach = 3 grams of protein
Spinach is rich in Beta carotene, Vitamin C and E, manganese, Magnesium, and folate as well as antioxidants, which have an anti-inflammatory effect in the body.
100 grams of wheat germ = 32 grams of protein
Wheat germ contains not only the vegetable protein but also a large amount of Vitamin E and folic acid. Folic acid is especially important for our nerves, blood formation and during pregnancy.
Start the day with a bowl of oatmeal could help you lose weight.
A study of 47 adults has examined the differences of appetite, fullness, and intake of the next meal after the participants have eaten oatmeal.
After eating the oatmeal, the participants have felt much more satiated and less hungry than the control group. Also, their calorie intake at lunch was lower: oatmeal-providing more protein, more fiber, and less sugar.
The authors concluded that the difference in fiber, particularly a type of soluble fiber called beta-glucan, was probably responsible for the results.
One study that involved women who were overweight and obese, compared to a diet supplemented with 50 grams of almonds per day, with a diet that didn’t include dried fruit. After 3 months, the women in the group of almonds lost significantly more weight than women in the control group. The women in the group that consumed the almonds have also had reductions that are much larger in the size of their waist, in the body mass index ( BMI ), total cholesterol, triglycerides and sugar in the blood.
Nuts contain protein and fiber that may help to explain their influence on body weight, as well as healthy fats for the heart and other beneficial nutrients. Even if the nuts can be included in a healthy diet, it is essential that the moderation in consumption as they are food rich in energy.
Weight regain is often a concern for people who have lost weight.
In a large study conducted in Europe, researchers have discovered that people who consumed the most dried fruit gained less weight over a period of 5 years compared to people who did not eat nuts, and they also had less risk of becoming overweight or obese.
The avocado is a fruit that provides fiber and healthy fats, as well as many other nutrients, and can also help to promote weight management.
A study of American adults found that people who ate avocados weighed significantly less and had a BMI lower than the control group. The people who ate avocado tended to eat more fruit, vegetables, and fiber; they had a more healthy diet and consuming much less sugar added. In the same way, their risk for metabolic syndrome was lower compared to the control group.
Eat high protein to lose weight is no more a secret for anyone. If you know any other food which you have eaten during your dieting plan. Please do comment in the comment section.