Proteins, components that are found naturally in our body, are also essential foods for the proper functioning of our body. As part of a weight loss research, protein should be integrated into menus. Explanations.
What are the best proteins to lose weight? Which fruits and vegetables contain protein? How to fill up on vegetable proteins? Alexia Mouyal and Carla Abbou, dieticians, answer all the questions that could be asked about the place of protein in weight loss research.
Eating protein to lose weight?
Proteins are essential components of the human body: these macromolecules play an important role in the structure of the different cells that compose us.
“Proteins, which are found in many foods, are essential nutrients for the proper functioning of our body. Consuming it allows you to lose weight quickly by melting the fat mass,” explains Alexia Mouyal.
Proteins also have the advantage of having a strong satiating power, which makes it possible to limit snacking, as indicated by the dietician.
What foods to lose weight quickly?
Weight loss can only be achieved when a plate is structured in a balanced way, that is:
- With starchy foods (about 1/4 of the plate)
- With cooked and/or raw vegetables (about 1/2 plate)
- With a serving of protein
Providing a portion of protein during meals is therefore essential to have a balanced and varied diet, which provides the body with everything it needs.
There is no single type of food that will allow you to slim down, it is the nutritional balance that works!
If what you put on your plate is indeed very important, the practice of a regular physical activity is also essential to obtain results on the figure. Also, reducing your daily stress will help you limit cravings for snacks, and making sure to improve the quality of your sleep will also be a very good thing in this search for weight loss.
What are the best proteins to lose weight?
If you are looking to lose weight, protein foods have their place in your diet, and should not be forgotten when preparing meals. But how to choose your protein foods, if you want to slim down?
“The best dietary sources of protein for weight loss are nutrient-dense and complete foods. This means that they contain all the essential amino acids in sufficient quantities,” advises Carla Abbou.
“It is also interesting to choose proteins that will be easily digested and absorbed by the body as a whole,” says the specialist.
So, if you’re looking to lose weight, the sources of quality animal protein 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 the following:
- Chicken breast
- White fish (hake, cod, sea bass, place, colin…)
The most protein-rich vegetables
At lunch and dinner, your portion of vegetables should be at least half of what you eat.
Vegetables make it possible to fill up on vitamins and minerals, but also to provide fiber, allies of intestinal transit, and therefore weight!
As a bonus, vegetables are generally low in calories, real allies for the line so…
But not all vegetables are high in protein. Vegetables often have a protein content of fewer than 2 grams per 100 grams, as specified by the dietician. It is therefore not for their protein intake that we will consume it. But we can still point out that some vegetables contain more such as:
- Brussels sprouts
- The artichoke
The most protein-rich fruits
The majority of fruits do not contain protein, but some still contain it in small amounts, as Alexia Mouyal explains:
- Passion fruit
Their protein concentration does not exceed 2 grams per 100 grams either, we will rather consume these fruits to take advantage of their vitamin and mineral intake.
“On the other hand, dried foods such as dried apricots and prunes contain more protein than fresh fruit, which can, in some cases, help limit deficiencies, especially in athletes during physical exertion,” adds the dietician.
What are the foods richest in plant protein?
People who follow a vegetarian diet, a vegan diet, or who do not eat meat, fish, or egg, can turn to plant-based alternatives, to avoid a protein deficiency that can manifest itself in intense fatigue, loss of muscle mass, decreased physical strength, etc.
To fill up on vegetable proteins, we will opt for example for:
- Oilseeds (almonds, walnuts,pistachios, hazelnuts …)
- Legumes (lentils, red beans, chickpeas…)
“We also find a nice amount of plant protein in soy products like tofu and tempeh,” says Carla Abbou.
Thanks to Alexia Mouyal and Carla Abbou, dieticians, www.cabinet-nutrition-paris12.fr
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