It is known by all that in order to eat in a healthy way, reduce calories in the diet and do physical exercise, but do proteins help to lose weight? Are they great allies? The answer is yes. Proteins increase the feeling of satiety, something that is essential when losing weight, since it prevents one from eating between meals and having the need to eat processed and fattening products. Protein-rich foods are absorbed more slowly, delaying the feeling of hunger.
According to the nutrition experts at www.nutritienda.com, the leading online company in health and beauty products, 60% of Spaniards go on a diet for the summer, and normally the month of April is the month when most people try take care of your figure and look for a “miracle diet” to sculpt your body before putting on the dreaded swimsuit. There are many diets to lose weight, one of the most famous for its good results is the protein diet, which helps to lose weight thanks to an almost exclusive contribution of proteins in which, in addition, one can help with sachets, bars, drinks that are consumed in different phases while food is introduced little by little. Although it is effective, for the weight to drop regularly and be maintained over time, the diet must be varied, balanced and include all food groups, including proteins.
Proteins, in addition to increasing the feeling of satiety, are an essential macronutrient when it comes to preserving and gaining muscle mass, they intervene in the digestive process and are part of the muscle structures and bone tissues. In addition, foods with a high level of protein have a greater thermogenic effect, and the greater the thermogenesis, the greater the energy that must be spent for digestion. During digestion, enzymes help break down proteins by breaking them down into small parts, amino acids, so that they are easily assimilated by our body and require a lot of energy to do. That is, the body burns more calories when doing the digestive process. Nutritienda.com gives some keys to know which foods contain more protein and thus be able to take care of the figure:
Foods that contain more protein
Eggs
They provide excellent quality protein. The egg is a nutritious food with a low energy content (48 kcal per medium-sized unit). It is a food with proteins of high biological value and also a source of vitamins such as A and D. They can be consumed with the yolk or just the white. A good option is to include it for breakfast a couple of times a week to start the day with energy and be satiated to face the morning. They can also be cooked in a salad, eaten for dinner in a stir-fry or boiled, there are many ways to include them in the diet.
lean meats
Lean meats such as chicken and turkey are low-fat foods, especially when eaten without the skin, where most of the fat resides, they affect cholesterol less than red meat, they provide minerals, vitamins and are rich in protein. They are highly recommended for weight loss and are very healthy within a varied and balanced diet and in adequate amounts. They have proteins of high biological value, given their content in essential fatty acids, and they are very easy to include in everyday life as they can be prepared in a variety of ways: soups, sautéed with vegetables, grilled, on a skewer, in a salad .
Fish
It is a good option if you want to lose weight as it contains almost no calories and is a source of protein. In addition, it has omega 3, minerals such as phosphorus, magnesium, selenium and vitamins such as B, A, D. There are many fish to include in the diet so one does not get tired since they can be cooked in different ways. Among the fish that stand out for their higher protein content are bonito, tuna, anchovies, anchovies and salmon.
milk or yogurt
Milk or yogurt without added sugars, or with their natural sugar, are good sources of protein, and have calcium, potassium and vitamin D. In addition to breakfast, they can be included in dessert or between meals to fill you up and not get too tired. very hungry for food.
plant-based proteins
Vegetable proteins have innumerable benefits, they contain less fat, they have more fibers that help regulate intestinal transit and they contain all the essential amino acids for a complete diet. Plant-based protein has a lower bioavailability than animal-based protein, this does not mean that its consumption is less healthy or of poorer quality, only that it contains less protein concentration, so it is good to combine them. Here are the best examples of plant foods with protein that we should include in our diet:
Legumes
Being proteins of vegetable origin, they have less availability, but a high fiber content, which favors the feeling of satiety and is good for losing weight, they contain essential amino acids such as Arginine, which can contribute to the maintenance of muscle mass. The legumes with the most protein are lupins, beans, dry peas, lentils, chickpeas and of course soybeans. Soy is a legume rich in high quality protein, isoflavones and essential amino acids, it also contains calcium, which contributes to the normal functioning of muscles and the maintenance of bones and teeth in good condition.
Quinoa
It is considered a pseudocereal and stands out for its protein content of high biological value, higher than most cereals. In addition, it provides all the branched chain amino acids, has a low glycemic index and is rich in omega 6 fatty acids that help maintain normal blood cholesterol levels. It can be eaten in salads, with vegetables, or mixed with fruit for breakfast, it can also be a delicious snack in the form of shakes, smoothies or with yogurt.
Chia seeds
They are rich in vitamins, minerals, and essential fatty acids. They have a high fiber content creating a feeling of satiety, it has antioxidant and purifying properties. They are ideal to take between meals, at snack or as desserts. They can be mixed with fruits, yogurts, juices and smoothies. You can also make a dressing to include in salads and even meats.
Spirulina
It is an algae that has a high protein content, about 60% of its total value, is rich in vitamins, minerals such as iron, rich in essential fatty acids, provides energy and vitality. It can be used like any green leaf, in soups, with vegetables, in salads, sautéed.
Nuts
They are rich in omega 3 fatty acids that contribute to the normal functioning of the heart, minerals and vitamin E. They provide fiber, and are beneficial for diets as they fill you up and give you energy. Nuts with more protein are: almonds, pistachios, cashews, walnuts and hazelnuts. They can be taken between meals, mixed with yogurt, with fruit, in salads and in many recipes.
Facebook Comments
Disqus