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While it is well-known that many plant-based protein sources are naturally low in calories and saturated fats compared to animal-based proteins, it is possible that one can consume a satisfying amount of protein without taking in excessive calories, which is crucial for weight loss. These sources often contain a good amount of dietary fibre that helps promote a feeling of fullness and satiety, reducing overall calorie intake by preventing overeating. It also aids in digestion while also helping regulate blood sugar levels.
Plant-based proteins are often packed with essential nutrients and antioxidants which ensure that one is not just cutting down on calorific intake but also nourishing the body with vital nutrients while on a weight loss journey. It is said that plant-based diets have been associated with a lower risk of chronic diseases such as heart disease, diabetes and certain types of cancers while weight loss is often accompanied by improved overall health when plant-based proteins are a significant part of the diet. Whether ethical or environmental reasons, reducing or eliminating animal-based protein sources not only has a positive impact on the environment, but also, plant-based proteins are typically easier to digest and less likely to cause digestive discomfort, which can be particularly important when adopting a lower-calorie diet for weight loss.
Lentils
Lentils are a rich source of protein and fibre that help you feel full and satisfied, reducing overall calorie intake. Packed with essential nutrients, lentil varieties like moong dal, masoor dal, toor dal and chana dal contain minerals like zinc, iron and magnesium in small quantities which also help maintain mineral levels in the body, preventing the depletion of nutrition. Including a portion of at least 100 grams of lentils in your daily diet can accelerate the process of burning belly fat by reducing the glycaemic index of your meal.
Chickpeas
Both – white chickpeas and black chana are known to be high on protein and fibre. They can be used in salads, sabzis, tikkis or blended into hummus, to be included as part of a meal. Cooked chickpeas contain soluble protein which is easily absorbed by the body, slowing the process of digestion and resulting in a slow release of energy, which manages to keep an individual feeling satiated for longer.
Quinoa
Quinoa is a complete protein – it contains all nine essential amino acids. A good source of fibre containing various vitamins and minerals, the pseudo grain is crucial in accelerating metabolism and curbing food cravings, thereby helping reduce the overall calorie intake. The five grams of dietary fibre provided by one cup of cooked quinoa, along with its higher protein to carbohydrate ratio make it perfect for those to include in their diet once a day, if weight loss is the ultimate health goal.
Tofu
Tofu is a versatile plant-based protein made from soybeans which is used in a variety of dishes, from stir-fries to rice bowls and even curries. Also known to be a vegan source of plant-based protein, tofu is also a cholesterol-free ingredient that boosts bone health due to its high calcium content. When swapped with fatty and rich animal-based proteins, tofu also reduces the risk of heart disease – which is also a consequence of weighing heavy.
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Tempeh
Another soy-based protein that is fermented, tempeh has a nutty flavour and a firmer texture compared to tofu. Also said to be a good source of probiotics, which can aid in digestion, it can be a resourceful inclusion in one’s everyday diet for appetite control and weight management. Additionally, the soy isoflavones found in tempeh can play a key role in controlling and managing cholesterol levels in the body.
Edamame
Edamame are young soybeans and are a great source of protein, fibre and vitamins. They make for a delicious and nutritious snack that can be enjoyed steamed or pan-fried with some chilli, garlic and soy sauce. The micronutrients like thiamine, iron, phosphorous, magnesium vitamin K and folates present in these green beans are vital to maintaining metabolic rates and bring about an overall balance of energy.
Chia Seeds
Chia seeds are not only rich in protein but also high in fibre and healthy fats. When soaked in liquids like coconut milk or water, they can create a gel-like texture that can help keep you feeling full. Chia seeds slow down the digestive process and delays the release of glucose in our blood, while also adding bulk to meals and curbing cravings for particular kinds of junk food. Adding a spoonful of chia seeds to smoothies, salads, trail mixes or simply consuming it mixed with drinking water, can be an effective aid in one’s weight loss journey.
