Top 3 protein foods that help us lose weight
Proteins, which are components naturally present in our body, are also essential foods for the proper functioning of the body. As part of the quest for weight loss, protein must be incorporated into menus. explanations.
What are the best proteins for weight loss? Which fruits and vegetables contain protein? How to fill up on vegetable proteins? Nutritionists Alexia Moyal and Carla Abbo answer all the questions you may have about the place of protein in the quest for weight loss.
Eat protein to lose weight?
Proteins are essential components of the human body: these large molecules play an important role in the structure of the different cells that make us up.
Alexia Moyal explains that “proteins present in many foods are essential nutrients for the proper functioning of the body. Consuming them allows you to lose weight quickly by dissolving the fatty mass.
Proteins also have the advantage of having a strong satiating power, which makes it possible to limit snacking, notes the dietician.
What foods to lose weight quickly?
Weight loss can only occur when the dish is formed in a balanced way, which means:
- With starches (about a quarter of the plate)
- With cooked and/or raw vegetables (about half a plate)
- With a portion of protein
Therefore, providing a portion of protein in meals is essential to a balanced and varied diet that provides the body with everything it needs.
There is not only one type of food that allows you to lose weight, it is the nutritional balance that works!
If what you put on your plate is really very important, regular physical activity is also essential to obtain results on your figure. Also, reducing your daily stress will help you curb the cravings for snacking, and improving the quality of your sleep will also be a good thing in your quest for weight loss.
What are the best proteins for weight loss?
If you are looking to lose weight, protein foods have their place in your diet, and they should not be forgotten when preparing meals. But how to choose your protein foods, if you want to lose weight?
"The best dietary sources of protein for weight loss are nutrient-dense whole foods. This means that they contain all the essential amino acids in adequate amounts," advises Carla Abbo.
"It is also interesting to choose proteins that are easily digested and absorbed by the whole body", specifies the specialist.
So, if you're looking to lose weight, the high-quality animal protein sources you can consume are:
Beef and game meat
Fish (especially salmon, cod, mackerel and sardines)
Seafood (especially shrimp, mussels and oysters)
chicken and poultry
But to lose weight quickly, the best sources of protein to favor, because they contain less fat, are:
White fish (hake, cod, bass, pollock, hake, etc.)
At lunch and dinner, your portion of vegetables should be at least half of what you eat.
Vegetables allow you to fill up with vitamins and minerals, but also to provide fiber, allies of intestinal transit and therefore weight!
As a bonus, vegetables are generally low in calories, true allies of the skate, so...
But not all vegetables are high in protein. Vegetables often contain less than 2 grams of protein per 100 grams, says the dietitian. It is therefore not for their protein content that we will consume them. But we can still point out that some vegetables contain more, such as:
Most fruits do not contain protein, but some contain traces of it, as Alexia Moyal points out:
Their protein concentration does not exceed 2g per 100g also, we will rather consume this fruit to benefit from our vitamin and mineral intake.
"On the other hand, dried fruits such as dried apricots and dried prunes contain more protein than fresh fruit, which in some cases can help reduce deficiencies, especially in athletes during physical exertion," adds the dietician. .
What foods are the richest in vegetable protein?
People who follow a vegetarian or vegan diet or who do not eat meat, fish or eggs can resort to plant-based alternatives to avoid protein deficiency which can manifest as extreme fatigue, loss of muscle mass, a decrease in physical strength, etc.
To fill up on vegetable proteins, we will choose as an example:
Oil seeds (almonds, walnuts, pistachios, hazelnuts, etc.)
Legumes (lentils, beans, chickpeas, etc.).
Cereals (quinoa, rye, etc.)