Today, weight management is crucial to prevent most non-communicable diseases. One of the best ways to do so is to consume fewer calories from fats and sugars. While increasing the portion of daily protein requirement, fruits, vegetables, whole grains, and dietary fibre. One must engage in regular physical activity, such as walking and jogging, to name a few. Protein-rich foods play a significant role in satiety, burning fat, and building muscle protein. Moreover, to fulfil the gap between the daily protein requirement of the body and the nutrients consumed, the intake of supplements is pivotal. BodyFirst provides a variety of weight loss supplements like BodyFirst Fenugreek Fibre and BodyFirst L-Carnitine. They aid in bowel & blood sugar management and fat loss, contain low carbohydrate content, and impart premium quality protein. However, today we will focus on high-protein foods that aid weight loss.
1. Egg & Poultry
Egg contains all nine essential amino acids that are provided only through diet. Moreover, the egg white in a whole egg contains vitamins B2, B6, B12, and D, selenium, and minerals like zinc, iron, and copper. It is an excellent option to fulfil the daily requirement of protein.
2. Milk & Milk Products
Milk, cheese, curd, paneer, and other products majorly contain casein and whey protein. Whey proteins contribute to short-term and long-term food intake regulation by inducing satiety signals and are also proven to aid in weight loss when consumed adequately.
Fishes like Salmon, Tuna are very high in protein and comparatively low in fat. Fishes are full of Omega-3 fatty acids. It is better to prepare your meat by grilling, broiling, or roasting to lower the amount of saturated fat for maximum benefit.
4. Soy Products
Among the plant-based proteins, soy protein is considered a complete protein. It contains all the essential amino acids plus several other macronutrients with a nutritional value roughly equivalent to that of animal protein of high biological value. Soy protein ingestion also improves insulin resistance, the hallmark of obesity. Dietary soy protein and some of its constituents also reduce plasma lipids and fat accumulation in the liver and adipose tissue, which may reduce the risks of heart diseases and possibly other obesity-related complications.
5. Pulses & Legumes
Pulses and legumes are good sources of plant-based protein for vegetarian and vegan weight-loss diets. These have a low glycaemic index and are a better alternative to meat. It also supports healthy digestion and takes care of your heart & body weight.
6. Nuts & Oilseeds
Nuts & oilseeds are your supreme source of high protein, fibre, vitamin E & Omega-3 fatty acids. These are healthy alternatives for your midnight cravings. It makes you feel full.
Quinoa is a whole grain food item that is a plant-based complete source of protein with all essential amino acids and is a healthy substitute for rice or pasta. It will help you lose those extra kilos by building muscle and a strong metabolism.
8. Fenugreek Seeds
Some studies suggest methi powder can help in weight reduction by suppressing appetite, increasing satiety, and decreasing calorie intake. Fenugreek is rich in dietary fibre and hence, is capable of moderating human glucose metabolism. Methi intake also aids in diabetes and hypertension management.
Avocados not only contain protein and heart-healthful unsaturated fat, but they also contain good levels of fibre and nutrients, such as potassium, which aid weight management. A must to include in your weight management journey.
Peas are easy to find in India and are also inexpensive besides widespread availability. They are high in protein, fibre, and other nutrients. They are good to eat in sabzis, salad, or in pulao. So, try to include these protein-rich foods in your diet to maintain a healthy weight.