7 Ingredients for High Protein Vegetarian Diet That Will Help You In Weight Loss
Introduction | Importance of High Protein Diet | Appropriate Protein Intake | High Protein Vegetarian Foods | Additional Tips | Conclusion | FAQs | References
Are you tired of dealing with stubborn fat that just won't go away, no matter how hard you try?
Does it feel like you've tried everything, but the fat keeps hanging on?
Is it lowering your confidence and making you feel less like yourself?
If you're a vegetarian and looking for ways to lose weight, then you're at the right place!
In a journey of losing weight, the biggest mistake most people make is just relying on cutting carbs and reducing calories ONLY. However, what often gets overlooked is the role of a high protein diet for weight loss. Consuming a high protein vegetarian diet not only helps you lose weight, but also ensures you are getting all the nutrients your body needs while on weight loss journey. Today, we will talk about how a high protein and low carb diet can help you and why protein is required and how much protein you should consume for effective weight loss.
Why is a High Protein Diet Important for Weight Loss?
Protein is indeed a crucial nutrient, especially if your focus is on muscle building, improving metabolic functions, or shedding a few pounds. For those following a vegetarian lifestyle, reaching the right protein levels requires some planning and knowledge. But before that, knowing how important a high protein vegetarian diet for weight loss is.
So a high protein diet is essential for weight loss because it helps you in:
Increase Satiety
High protein diet is at the top among foods which increase satiety. Hence, it is the best option to have a high protein diet for weight loss. [1]
Maintain Muscle Mass
Since protein is an essential element of muscle, eating a high protein diet when trying to lose weight promotes weight maintenance and helps in maintaining the muscle mass in the body. [2]
Manage Blood Sugar
Protein helps in managing the blood sugar by slowing down the carbohydrate absorption in the bloodstream. It does its work by minimizing the insulin spikes which otherwise lead to fat storage.
Hormone Regulation
Protein is the elemental unit of certain hormones like thyroid and insulin. And these hormones work toward weight regulation by boosting metabolism and reducing associated obesity or weight gain. [3]
Better Metabolism
A high protein diet can make your body burn more calories and boosts your metabolism due to its thermic effect and also increases the energy spent while on resting mode. [4]
How Much Protein Should You Have in a Day?
The amount of protein you need to consume every day for weight loss depends on several factors such as your weight, activity level, and overall health goals. However, a general recommendation says that one should consume 0.8 g of protein per kilogram of their body weight for general wellness.
Whereas, a high protein diet for weight loss should have a protein intake between 1.6 to 2.2 grams of protein per kilogram of body weight. Moreover, if you are someone performing heavy exercise or are an athlete, you should consume 2.2 to 3.4 grams of protein in their diet for weight loss. [5]
7 Foods to Add in Your High Protein Vegetarian Diet
|
Vegetarian Protein Source |
Description |
|
Tofu |
Tofu is a highly versatile and high-protein vegetarian source providing around 10 grams of protein per 100 grams. It's also low in calories, making it perfect for a high protein vegetarian diet for weight loss. [6] |
|
Lentils |
Lentils are particularly crucial for those who want a high protein vegetarian diet and don't eat fish, chicken, etc. They are a comprehensive source of protein, vitamins, fiber, and minerals, and that too, low in fat. These may include pulses, peas, etc. [7] |
|
Quinoa |
Quinoa is a complete protein, meaning it contains all the 9 amino acids essential for the body. 1 cup of cooked Quinoa contains approximately 8 grams of protein. Moreover, it is suitable for people following a gluten free diet or who are looking for a high protein and low carb diet. [8] |
|
Amaranth |
Amaranth is a gluten-free grain packed with protein and other essential nutrients. One cup of Amaranth contains approximately 9.3 grams of protein, making it an excellent option for those following gluten free diet Indian. You can use it as a base for salads, soups, or take it as a replacement for rice. [9] |
|
Buckwheat |
Despite its name, buckwheat is a gluten free option to add in your high protein vegetarian diet for weight loss. One cup of buckwheat has approximately 6 grams of protein and you can have it in porridge, pancakes, or as a side dish with a high protein diet. [10] |
|
Chia Seeds |
Chia seeds might look tiny, but are a power packed source of protein with additional nutrients, including omega-3 fatty acids and fiber. 2 tablespoons of Chia Seeds have 4 grams of protein, making it a good choice to include in a high protein diet. [11] |
|
Whey Protein |
Whey protein is one of the best sources of complete protein and also it's easily digestible. A single scoop of Whey Protein can provide you with 15 to 20 grams of protein, perfect for a high protein and low carb diet. |
Additional Tips for Protein Intake
- Split your protein Intake: Don't consume all the recommended protein in one go. Rather, split it so that it doesn't cause any digestive issues.
- Choose Protein Sources Wisely: If you are on your way to weight loss and relying on a high protein vegetarian diet, then make sure you opt for protein sources which are low in carbohydrates and saturated fats, such as Tofu.
- Reduce Other Calories: If you are increasing protein intake in your diet, you should keep a check on other calories also that you're consuming; your total calorie count should be in range only.
Conclusion
A high protein vegetarian diet can be an effective way to lose weight, build muscle, and even stay healthy overall. By incorporating protein-rich foods such as tofu, buckwheat, amaranth, chia seeds, quinoa, etc. into your daily meals, you can ensure that you're meeting your protein requirements while maintaining a balanced and nutritious diet.
Whether you're following a high protein and low carb diet or a gluten free diet for weight loss, it's important to plan your meals carefully to make sure you're getting enough protein to support your weight loss journey.
Frequently Asked Questions (FAQs)
Q1. Can you lose weight on a high protein diet?
Studies have found that if you consume protein more than the Recommended Daily Allowance (RDA), it helps in reducing your body weight and also helps in reducing the fat mass in the body.
Q2. Which vegetarian food is highest in protein?
You can incorporate lentils, chanas, tofu, quinoa, buckwheat in your diet for a high protein vegetarian diet which helps in weight loss too.
Q3. Is chana high in protein?
Yes, chana is known for its protein values. It has 19 grams of protein per 100 grams, which makes it a suitable choice for people on a high protein and low carb diet.
Q4. What is a high protein breakfast?
For a high protein breakfast, you can have eggs, nuts, nut butter, chia seeds pudding, etc.
Q5. Is paneer fat or protein?
Tofu and Paneer both are an amazing source of protein to be added in your high protein diet.
