Once you finally decide to embark on a weight loss journey, one of the first things you need is a suitable diet plan. Including high protein foods in your diet while keeping a check on your calorie intake will help you lose weight and get back in shape.
Adequate protein content is a vital feature of a healthy and nutritious diet. According to the Indian Council of Medical Research (ICMR), an average adult needs approximately 1 gram per kg of body weight of protein. The requirement may vary in several cases. For example, athletes and pregnant women are advised to consume more high protein foods.
Why Do You Need Protein?
Your body requires macronutrients (carbohydrates, fat and proteins) to get the energy required for maintaining body functions and carrying out everyday activities.
Here Are A Few Reasons Why Your Body Needs Protein:
- Growth and maintenance of tissues.
- Most enzymes are proteins. They allow and aid key biochemical reactions that take place within your body.
- Some proteins are hormones. These hormones act as chemical messengers that support communication between the cells, tissues and organs in your body.
- Fibrous proteins provide structure and strength to tissues and cells.
- Protein becomes a source of energy for the body in case of fasting, low-calorie intake or exhaustive exercise.
- Proteins aid in forming immunoglobulins (antibodies) to fight infections.
- Some proteins help in delivering nutrients throughout the body while others help in storing them.
High Protein Diet For Weight Loss
Studies and researches suggest that increased protein intake may positively affect your metabolic rate, appetite, body composition and weight.
Here Is How High Protein Diet Can Help You In Weight Loss:
- Consuming more protein may help keep you feeling full for longer. It aids in suppressing hunger and appetite for a long time after eating.
- Protein digestion tends to boost the metabolic rate. Consuming more protein foods may help in increasing the number of calories you burn.
High protein low carb foods can help you get back by curbing overeating and helping you burn more calories.
There are several non-vegetarian and vegetarian protein sources you can include in your diet plan.
Before you learn about high protein foods that you need to add to your diet, bust some common myths surrounding weight loss. Watch this video now!
12 High-Protein Foods That You Must Include In Your Everyday Diet
1. Chicken Breast
Protein Content: 26 grams per 136 grams of chicken breast (skinless)
Chicken breast is one of the widely consumed lean protein foods. Most of its calories come directly from protein when consumed skinless. It is extremely easy to cook and can be prepared in several ways.
2. Cottage Cheese (Paneer)
Protein Content: 28 grams in 226 grams of low-fat cottage cheese
One of the most popular vegetarian protein sources is cottage cheese. It is rich in protein and low in calories and fat, making it a great option for those who are trying to manage their weight and eat healthily. Moreover, it also contains several nutrients including phosphorus, calcium, riboflavin, selenium, and vitamin B12.
3. Lentils
Protein Content: 18 grams in 198 grams of lentils
Lentils are among the best sources of plant-based protein. They are also high in several nutrients including fibre, potassium, magnesium, copper, folate, iron and more.
4. Eggs
Protein Content: 6 grams (1 large egg)
Another common food item you can include in your high protein diet is eggs. Whole eggs are extremely healthy and nutritious. Loaded with protein, minerals, vitamins, antioxidants, healthy fats and more. Moreover, eggs can help with weight loss. According to studies, this nutrition-packed item can keep you from overeating by making you feel fuller for longer.
5. Greek Yoghurt
Protein Content: 19 grams in 200 grams of Greek yoghurt
Low-fat Greek yoghurt is another protein rich food you can include in your diet. This creamy delight is high in several nutrients and goes well with fruits, seeds and various sweet and savoury dishes. Make sure you opt for plain, low-fat Greek yoghurt to avoid extra calories.
6. Broccoli
Protein Content: 3 grams 96 grams of raw broccoli
Broccoli is one of the best high protein vegetables and contains several nutrients like fibre, potassium, vitamin C and vitamin K. Other than having high protein content calorie for calorie, broccoli is also rich in folate, fibre, potassium, vitamin K and vitamin C.
7. Milk
Protein Content: 8 grams in 1 cup of whole milk
Milk comes with almost every nutrient that your body requires. It is an excellent source of high-quality protein. For those who are concerned about their fat intake, low or zero fat milk is a great option.
8. Fish
Protein Content: Highly variable
Other than being a protein rich food, fish is also high in important nutrients and offers several health benefits. For example, several types are rich in omega-3 fatty acids that are good for heart health. Rohu, Surmai, Rani, Rawas, Hilsa and Paplet are a few healthy fish varieties found in India.
9. Almonds
Protein Content: 6 grams per 28 grams of almonds
This tree nut is rich in several nutrients including vitamin E, manganese, fibre and magnesium. Have raw or dry roasted almonds for a protein-rich, healthy snack. Include almonds in your protein diet in moderate amounts since nuts are known to be high calorie.
10. Oats
Protein Content: 17 grams per 100 grams of oats
This protein rich food is packed with healthy fibres, complex carbohydrates and several other nutrients. Moreover, a bowl of healthy oatmeal can be turned into a tasty delight by adding in some fruits and nuts.
11. Cauliflower
Protein Content: 2 grams in 100 grams of cauliflower
Since it contains very few calories, Cauliflower is one of the most suitable high protein vegetables that can be included in your diet plan. It is a good source of minerals, vitamins and other important nutrients.
12. Peas
Protein Content: 5 grams in 100 grams of peas
Versatile, inexpensive and (of course) rich in protein, peas are another food you can consume while on a high protein low-cal diet. This protein rich food also contains fibre and other nutrients.
Key Takeaways
- Consuming more high protein foods can help you in shedding those extra kilos by helping you curb your hunger and avoid overeating.
- Increasing your protein intake is effective for losing weight if you also control your calorie intake.
- If you have an underlying disease or health condition, make sure to consult your doctor before increasing your intake of high protein foods.
Seafood, lean meats, soy, beans, nuts, seeds, eggs and low-fat dairy are a few excellent protein sources that are rich in nutrients and low in calories and saturated fat. Include high protein low carb foods in your diet for a healthy and safe weight loss journey.