Protein is present in every single cell in our body. It is a primary macronutrient that our body requires in sufficient amounts.
Protein repairs and builds tissues, and functions as a building block for muscles, bones, cartilage, blood, and skin. Protein is also used by our bodies to form hormones and enzymes.
When trying to lose weight, protein works wonders for our bodies. It is always recommended by the dieticians to incorporate in the diet plan to lose weight. Consuming sufficient amounts of protein enables you to feel totally satiated after having meals.
Additionally, protein is key if you are making efforts to construct muscle mass and losing body fat simultaneously.
No matter whether you are a vegetarian, non-vegetarian, or flexitarian, there are so many protein sources available. Won’t you also be aware of, which food contains proteins? The best protein-rich foods are discussed as follows that you should fit in into your diet chart for weight loss as much as possible:
Which are the Protein-Rich Foods to Lose Weight?
Spinach is a food that contains protein. One cup of cooked spinach has 41 calories and 5 grams of protein. Besides, protein is rich in vitamin C and iron also. Spinach is laden with nutrients and is very good for hair, skin, and bone health. It contains a high amount of potassium so, it is wonderful for people with high blood pressure.
If you do not like having salads, you can consume spinach in smoothies. You can also incorporate cooked spinach in omelets, soups, stews, pasta dishes, and stir-fries.
One ounce of cashews comprises 157 calories and 5 grams of protein. Only 1/4 cup of cashews has 98% of the everyday recommended value of copper.
Cashews are one of the best foods to lose weight. These are also very rich in magnesium, manganese, phosphorus, and zinc, which are all good for the health of bones. Being rich in antioxidants, they are wonderful for coronary heart disease and cardiovascular disease.
You can consume cashews in the form of snacks, use them in sauces, make some granola, or make raw desserts using them.
Another nut rich in protein is almond. One ounce of almonds consists of 164 calories and 6 grams of protein.
It is extremely nutritional, comprising lots of vitamin E, phosphorus, iron, selenium, zinc, magnesium, and calcium.
Because of the high level of nutrients they possess, almonds are well-known for improving brain health. They comprise nutrients L-carnitine and riboflavin, which are both vital for brain health.
Patients of Alzheimer’s disease are generally advised to have a lot of almonds. Almonds can be eaten in the form of a snack, in trail mixes, cereal, granola, or over oatmeal.
We generally imagine fruits as a source of carbohydrates, and not protein. But, guava consists of a good amount of protein.
One cup contains 112 calories and 4.2 grams of protein. Besides, one cup also contains 9 grams of fiber as well, which is marvelous for regular bowel movements and weight loss.
This portion of guava also has over 600% of your everyday advised value for vitamin C.
Just add this fruit to your smoothies, or sprinkle it on your oatmeal. Or, consume it simply in the form of a snack.
5. Green Peas
Green peas are a protein-containing food having much higher protein content compared to most vegetables. One cup of green peas consists of 8 grams of protein. Peas are incredible for inhibiting stomach cancer.
The reason being, they have a good amount of coumestrol—a health-protective polyphenol.
One can consume peas either cooked or raw. Just add them to your salads or make pea soup.
Half a cup of beans possesses 7-10 grams of protein on an average, based on what type you select for yourself. For vegans and vegetarians, beans are an unbelievable source of protein.
They are filled with phosphorus, iron, and fiber. Consuming beans is extremely good for digestion as they have one of the top fiber contents out there.
There are innumerable choices to pick from, whether you like kidney beans, black beans, pinto beans, or white beans.
Make tasty chili using beans, prepare tacos or burritos using black beans, or adhere to the fundamentals with beans and rice.
To increase your protein intake, eggs are one of the simplest ways, so they are preferred for vegetarians around the globe. One single egg consists of 85 calories and 7 grams of protein.
Because of the number of cholesterol eggs possess, they have been getting a negative reputation recently. But it is not easy to overlook the range of nutrients they have.
Eggs have a very good amount of vitamin A, folic acid, choline, biotin, and potassium. As stated by the USDA, choline is exclusively advantageous to burn fat.
So many people eat the egg whites only and sidestep the yolk. But, it is the yolk only where most of the nutrients are present.
In every 3 ounces of cooked chicken breast, 26 grams of protein are found. Chicken breast protein is also helpful in weight loss. Because of its muscle-building ability, chicken is famous meat for a number of athletes.
Chicken is full of numerous nutrients such as iron, magnesium, sodium, zinc, calcium, potassium and phosphorus.
It is also rich in vitamin D, which is vital for the absorption of calcium. It enables the strengthening of bones and keeping them healthy.
The phosphorus in chicken supports dental care and bone health. You can include chicken in your roasts, salads, tacos, stir-fries and so on.
Apart from beans, lentils are a good option for vegetarians. One cup of lentils comprises 18 grams of protein. Being very low in fat, they are impeccable for those obeying a low-fat diet.
Being rich in fiber, they are very satisfying and filling. The more fiber you consume, the more weight you will lose.
The reason is that fiber keeps you full for a longer time; hence, you will instinctively consume a smaller amount of food.
Lentils are very good when used in soups. They are also consumed cold in salads. Similar to hummus, you can prepare a spread out of lentils. Furthermore, you can try with recipes to make an appetizing lentil loaf. So, these are some of the best protein-rich foods that you can incorporate in your diet plan if losing weight is what you want to pursue.