Nowadays, people are adopting a vegan diet, which excludes all animal products for religious, allergy, or dietary reasons. A Vegan diet usually lacks essential proteins required by human body. Proteins act as building blocks for healthy body and also assist in weight loss by promoting lean muscle mass.
People need protein in diet, as our body functions depend heavily on protein, which makes up about 17 percent of our weight.
Proteins from animal sources are not the only source of high-quality proteins. A vegetarian diet can also provide all the nutrients needed in a diet intended for weight loss. The high-quality protein sources include milk, dairy products, beans, and lentils. Essential protein, enough calories, vitamins, minerals, fiber, and a range of healthy foods are all provided by a vegetarian diet.
Protein level of a diet is one of the crucial elements to consider when choosing a diet, even though many different diets can be effective for weight loss.
Protein-rich diets lead to weight loss and may also prevent weight regain. To do this, they reduce hunger hormones, burn more calories, and reduce cravings. Protein has been demonstrated to boost satiety, assist in maintaining lean body mass, somewhat increase the thermic effect of meals, and may lessen the body’s ability to store additional calories as body fat.
Dr. Shikha’s The Vedique Diet suggests the Top 5 Vegetarian protein sources other than lentils and legumes. These foods can be easily procured and adjusted in your daily diet plan:
Spirulina is high in protein and provides 57 gms of protein in every 100 gms. It is a type of blue-green algae that can be taken as a dietary supplement with potent antioxidants like phycocyanin which is a blue-green pigment.
- Spirulina is considered a superfood for the health benefits it offers.
- It is rich in protein, thiamine, riboflavin, folate, niacin, Vitamin A, K, and B6
- As a diet, spirulina could reduce body fat by preventing the small intestine from absorbing fat as much.
Tofu is made from Soy. Tofu contains 8 gms protein per 100 gms.
One of the richest sources of plant-based protein is soy. Because soy products are high in calcium and iron, they make a great dairy substitute. It is both high in protein and low in net carbs, unlike other legumes, so soy can be useful for plant-based low-carb eaters who aim for weight loss.
Peanuts technically fall in the legume group. They contain 26 gms of protein per 100 gms and are higher in protein than other nuts. Peanuts have healthy fats which support heart functions and good cholesterol. They make excellent snacks or peanut butter when roasted.
Adding nuts to your diet provides you with protein, minerals, and fiber. They also provide some essential amino acids that other plants lack, making them beneficial if you follow a vegan diet or aim for losing weight.
- Chia Seeds
It is one of the best plant sources of protein to consume chia seeds. Besides being low in calories, they are also high in protein and omega-3 fatty acids. They provide 17 gms of protein in every 100 gms. They can be added to shakes, smoothies, cereals, puddings or desserts, etc.
Seitan is one of the richest protein sources which is plant-based.
Making seitan requires mixing water and wheat flour, kneading, and rinsing many times to remove the starch. The only thing left after several rinsings is gluten strands. The final product is seitan, a concentrated protein source typically cooked with soy sauce.
- It provides 75 gms of protein in every 100 gms.
- Like wheat, this can be made in any way the consumer desires.
- Seitan is very low in carbs, which makes it a great choice to add to a weight loss diet.
Try these high protein foods which reduce cravings, increase calorie burn, balance weight hormone, and keep you full for a longer time.
Dr. Shikha’s OneHealth is India’s #1 Doctor-drive nutrition company.
Our nutrition guidance and counseling program The Vedique Diet is the solution you need for weight loss.