Maintaining a healthy weight is an essential part of leading a healthy lifestyle. While protein for weight loss is an important component of our diet, not all sources are created equal. Plant protein has been gaining popularity as a viable source for weight loss and management. It not only helps in reducing calories but also keeps you fuller for longer periods of time, which curbs cravings and prevents overeating. In this blog post, we will cover everything from what plant protein is and its sources to how protein helps in weight loss.
What is Plant Protein?
Plant protein is a protein that comes from plant sources like nuts, seeds, and legumes. It’s an excellent option for vegans and vegetarians and can aid in weight loss because it has fewer calories and less fat than animal-based protein. Plant protein is often considered an incomplete protein because it may lack all the essential amino acids. While a single plant-based source may lack all the essential amino acids, combining multiple sources will help to provide all essential amino acids.
Sources of Plant Protein
- Legumes – chickpeas, kidney beans, black beans, peanuts, black eyed pea, pinto beans, green peas
- Lentils -green dal, black dal, red and yellow dal
- Tofu, tempeh and soy
- Grains -guinoa, oats and barley.
- Chia seeds, pumpkin seeds, hemp seeds and nuts
- Vegetables such as Broccoli, spinach, drumsticks, French beans, lima beans, Arbi, green beans
How does Plant Protein Helps in Weight Loss?
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Helps to provide essential nutrients
Plant-based protein sources are often rich in essential nutrients such as vitamins, minerals, antioxidants, and phytonutrients. Consuming nutrient-dense foods can help support overall health and well-being, making it easier to maintain a healthy weight.
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Helps you feel fuller
Weight gain happens due to excessive intake of calories. Consuming a plant-based diet which is high in vegan protein foods can provide sustained satiety for extended periods of time due to the high fiber and complex carbohydrates present in plant proteins, which aids in curbing excessive food intake. As a result, incorporating plant-based protein powder into your diet can aid in weight maintenance or even weight loss. (1)
Late night snacking can be a habit for some individuals and often leads to consuming unhealthy foods, causing weight gain. However, opting for plant-based protein can help curb cravings and provide satiety over a longer time. This reduces the likelihood of reaching for unhealthy snacks at any time throughout the day or night, aiding in weight loss. By increasing your intake of plant protein, weight loss efforts can become more effective.
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Helps to burn more calories
Digesting plant protein helps to burn more calories than whey protein. This is due to the thermogenic effect. This phenomenon refers to the energy expended during the digestion, absorption, and storage of calories consumed from food, with some being utilized for these purposes and others being dissipated as heat.
Studies indicate that the thermal effect of plant protein is notably higher, ranging from 20% to 30%. This implies that when the body digests and metabolizes plant protein, approximately 20-30% of calories derived from plant protein are burned. (2)
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Help to reduce saturated fats
Plant-based protein sources are typically lower in saturated fat compared to animal protein sources. High intake of saturated fat has been linked to weight gain and obesity, so choosing plant proteins can help reduce overall fat intake.
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Helps to improve gut health
Some plant-based proteins, such as legumes and certain grains, contain prebiotic fibers that promote the growth of beneficial gut bacteria. A healthy gut microbiome has been associated with better weight management and metabolism. (3)
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Helps to provide anti-inflammatory properties
Many plant-based foods have anti-inflammatory properties due to their high content of antioxidants and phytonutrients. Chronic inflammation has been linked to obesity and weight gain, so consuming a plant-based diet may help reduce inflammation and support weight loss.
Conclusion
Incorporating plant-based protein into your diet can help you achieve your weight loss and weight management goals. Plant-based protein is rich in nutrients, fibre, and low in calories, and low in saturated fats, making it an excellent choice for those looking to lose weight and for those who have some food restrictions like lactose intolerance. It can also help regulate hormones that control appetite and metabolism.
The benefits of a plant-based diet extend beyond weight loss as it reduces the risk of chronic diseases such as heart disease, diabetes, and cancer. Whether you are vegetarian or vegan, there are plenty of delicious plant-based protein sources available. Try adding quinoa or lentils to your high protein vegan meals or supplement with high-quality plant-based protein powder to maximize your results.
FAQs
- Does plant protein help with weight loss?
Yes, plant protein can aid in weight loss by promoting feelings of fullness, reducing calorie intake, stabilizing blood sugar levels, and providing essential nutrients while being lower in saturated fat.
- What is the best plant-based protein for weight loss?
The best plant-based proteins for weight loss include legumes (such as beans, lentils, and chickpeas), tofu, tempeh, edamame, quinoa, nuts, seeds, and certain grains like amaranth and buckwheat.
- Which protein is best for belly fat loss?
Plant-based proteins, such as beans, lentils, tofu, and quinoa, are excellent choices for belly fat loss due to their high fiber content and lower calorie density compared to some animal-based proteins.
- How to lose weight fast?
To lose weight quickly, focus on creating a calorie deficit through a combination of diet and exercise. Prioritize whole, nutrient-dense foods, stay hydrated, and engage in regular physical activity.
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