According to Dr. Rohini Patil - nutritionist, founder & CEO of Nutracy Lifestyle (India), protein is the perfect food group for weight loss because this nutrient not only helps you feel full but also maintains energy to maintain exercise efforts.
Optimal protein intake can boost metabolism and speed up calorie burning. The benefits of protein-rich foods do not stop at weight loss, as this nutrient can help lower blood pressure, control blood sugar and prevent obesity.
In addition, vegetarians who consume plant-based protein tend to have lower body weight, lower cholesterol levels, and a lower risk of stroke, cancer, and death from heart disease than meat eaters.
Dr. Patil shares 5 types of vegetarian foods rich in protein that support weight loss:
1. Chickpeas: Chickpeas are a very popular type of bean and can be used in many different dishes. They are not only rich in protein but also contain a lot of fiber and complex carbohydrates. Chickpeas help you feel full longer and support the weight loss process effectively. Use chickpeas in salads, soups or curries...
2. Lentils: According to the USDA Food Data Center, 100g of cooked lentils provide 9g of protein. Lentils are also rich in fiber, folate, iron and other essential nutrients. Add lentils to soups, salads, curries or stir-fries to help increase protein intake without losing the nutritional value of the meal.
3. Quinoa: Quinoa is known as a "superfood" thanks to its excellent nutritional composition. It is a complete source of protein, containing all 9 essential amino acids that the body cannot produce on its own.
In addition to protein, quinoa is rich in fiber, vitamins and minerals, which help supplement vegetarian diet. Use quinoa instead of rice or pasta, salad.
4. Almonds: Almonds are not only a delicious snack but also provide a significant amount of protein. In addition to protein, almonds are rich in healthy fats, fiber, vitamin E and magnesium. Adding almonds to your diet not only supports cardiovascular health but also helps control weight and provide sustained energy throughout the day.
5. Greek yogurt: This is a good source of protein with its characteristic creamy texture and flavor. It is rich in protein, calcium, probiotics and other essential nutrients. Greek yogurt not only helps improve digestive health but also promotes a feeling of fullness for a long time. You can enjoy Greek yogurt as a snack, breakfast or as an ingredient for smoothies and dipping sauce.
