The one thing you should do when trying to lose weight is to get rid of empty calories from your daily diet that make their way through processed and ultra-processed food and add more nutrient-dense food, such as those with high protein content. Protein is placed on a pedestal when it comes to weight loss, and the reason why egg whites with their high protein value are so popular with bodybuilders and athletes. Protein is a macronutrient that keeps one full for longer, builds muscle, burns more calories with its thermogenic properties, curbs food cravings, and of course, boosts metabolism. But for those who are vegetarians and vegan – egg, milk, chicken, fish (all great sources of protein) are crossed out and they often wonder whether there are any veggies out there with a good protein percentage that can boost their weight loss journey. So, here’s a list of 7 High-Protein Vegetables your Weight Loss Routine Needs.
But let’s first find out how protein helps with weight loss:
How Protein Helps with Weight Loss?
1. It satisfies: What makes protein the real hero is the fact that it keeps you fuller for long. When you consume protein-rich food, it slows down the digestion process, making you feel satisfied and one would less likely make frequent trips to the fridge!
2. It Curbs Food Cravings: When you consume protein, it controls your blood sugar level and prevents sharp insulin spikes. Less insulin spikes also means lesser the chances of calories being converted to fat.
3. Burns body fat: Without much protein, during the weight loss process, the body would burn muscles along with fat. Losing muscle means missing the chance to look lean and toned. That is why, it is highly important to consume enough protein to avoid losing your lean muscle and burn only unwanted fat.
4. Protein Reduces Late-Night Snacking: We all know how difficult it is to control late-night snacking. Most people strictly follow their diet for their entire day, but at night/evening, they give into the temptation and snack and pile on calories. No problem, protein has a powerful effect to control cravings and late-night snacking. According to a study, protein reduces cravings by 60% and cuts the desire for late-night snacking by 50%.
5. Protein has Thermogenic Properties: This macronutrient induces dietary thermogenesis, which is the heat that is produced to digest the food that has been ingested, and to raise heat, calories are torched. For the digestion of protein, extra calories are needed because it induces thermogenesis.
6. Boosts Metabolism: Since protein helps build muscle, it boosts metabolism as well, which in turn helps to burn extra calories through the day.
Now, here’s a list of 11 High-Protein Vegetables your Weight Loss Routine Needs:
1. Green Peas: A cup of green peas offers a good amount of protein. Peas contain eight times the protein of a cup of spinach and also 100 percent of your daily amount of vitamin C in a single cup.
2. Potatoes: Good news for people who had shunned potatoes for its starchy content – there’s about 3 gm of protein in a medium-sized potato.
3. Broccoli: Broccoli is a water-dense vegetable which is also extremely low in calories (just 34 calories per 100 gm). Also, you get 2.5 gm of protein in 100 gm.
4. Spinach: Spinach is a great source of protein and it is rich in minerals, iron, and vitamins as well. If you are a vegetarian and can’t eat eggs, spinach should be your go-to protein source. Since you cannot have it raw, have it steamed or add it to smoothies and salads. You can always sprinkle some pepper, oil and lemon juice for better taste. You can get up to 2.9 gm of protein per 100 gm.
5. Artichoke: Though not easy to find, one artichoke has about 10.3g protein per medium artichoke or 40% of the daily fibre required by an average woman. Add it to your salads, pasta and even pizzas for added nutritional value.
6. Mushroom: Extremely low in calories, with no fat content, and protein of 3.1 gm per 100 gm.
7. Moringa: The leaves of the morgina tree is used extensively in traditional medicine and it’s probably one of the most nutrient-dense vegetable out there, with vitamins, minerals, and antioxidants content. High in protein, iron, zinc, copper, it has also been found to encourage fat burning along with boosting metabolism. Do you know, you can get a about 6.7 gm of protein in 100 gm of fresh moringa leaves, and about 9 times more protein than a cup of yogurt. It’s actually a superfood we all should be having on a regular basis.
Summing up, to lose weight, one needs to be in calorie deficit and follow a diet which is rich in protein and other nutrients. Do check out the Rati Beauty Diet which helps you lose weight by eating the right kind of food.