To maintain a healthy lifestyle, it is important to stay fit. Owing to the availability of junk food, obesity has become quite common in recent times. It is important to maintain a perfect weight, and for that, following a balanced diet is crucial. Achieving and maintaining a healthy weight is essential for overall well-being and can have numerous benefits, including reducing the risk of various health conditions like heart disease, diabetes, and certain cancers.
Sustainable weight loss is best achieved through a combination of a balanced diet, regular exercise, and adopting a healthy lifestyle. In a balanced diet, all sorts of nutrients are required to be present, and protein is one of them. Protein plays a vital role in weight loss as it keeps you full for a long time, increases metabolism, and preserves muscle mass during the fat burning process.
However, not all protein sources provide equal health benefits. Experts suggest that to achieve weight loss and avoid unnecessary fat intake, it is important to incorporate lean protein foods into your daily meals. Lean protein refers to those sources that contain low levels of fat, especially unsaturated fat, and calories. These protein-rich foods not only aid in muscle maintenance and repair but also provide a feeling of satiety, helping to control hunger and prevent overeating.
Can Lean Protein Help With Weight Loss?
Lean protein aids in weight loss. It promotes fullness, helping to control appetite and reduce overall calorie intake. Besides, it supports muscle growth and boosts the overall energy of our body. Some excellent sources of lean protein include skinless poultry, such as chicken and turkey; fish like salmon and tuna; legumes, such as lentils and chickpeas; and plant-based options like tofu and tempeh.
We have collated a list of lean protein sources that you can incorporate into your daily diet to help you lose weight. Take a look:
- Turkey Breast
Turkey breast, like chicken breast, is an excellent source of lean protein. Turkey is low in fat, especially when the skin is removed, which helps to reduce overall calorie intake. Besides, it helps you stay full for longer. You can incorporate turkey breast as salad along with some veggies.
- Eggs
Eggs are cheaper and a good source of protein. They are also rich in vitamins, minerals, and vital amino acids. Eggs are also low in calories and eating eggs daily for breakfast aids in weight loss. You can have two boiled eggs for breakfast.
- Fish
Fish is inherently low in calories and saturated fats, making it a nutrient-dense option that helps create a calorie deficit crucial for weight loss. The reduced calorie content allows individuals to enjoy a satisfying meal without consuming excessive calories. Fish like salmon, tuna, and trout are rich in omega-3 fatty acids, which improve metabolism and reduce inflammation. Fish can be eaten in the form of curry, fried or baked.
- Cottage Cheese
It is a low-calorie dairy product abundant in protein and calcium. Its slow-digesting property can help you stay full for a long time. This reduces binge-eating junk. Additionally, it also improves fat metabolism and potential appetite regulation. Cottage cheese can be added as salad dressing.
- Legumes
Legumes, such as lentils, chickpeas, black beans, and kidney beans, are excellent sources of lean protein that can significantly aid in weight loss efforts. Legumes promote a feeling of fullness and satisfaction. Additionally, legumes are rich in dietary fibre, which further enhances their weight loss benefits. Have legumes as dal along with rice or roti.
- Quinoa
It is a grain-like seed that is gluten-free and high in protein, containing all nine essential amino acids that the body needs. It is also a rich source of dietary fibre, which helps control hunger and aids in weight loss. You can incorporate quinoa as upma.
- Greek Yoghurt
Greek Yoghurt is packed with nutrients, including calcium, probiotics, and protein. It is thicker in consistency and is strained to remove whey, resulting in less sugar and carbohydrate. It is gut-friendly, helps in losing weight, and is an ideal breakfast option.