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6 Sources of Proteins That Can Reduce Weight

Sports and healthy eating are still two ways that health experts recommend to lose weight. Regarding healthy eating, one way you can do it is to consume a good source of protein. Protein substances are believed to make you full and easy to last long. Although it does not mean that you can immediately lose weight, protein intake is still important when dieting.

If you consume protein, it is important to choose the right type of protein and make sure the amount is not excessive. According to the Recommended Dietary Allowance (RDA), the amount of protein needed per day for adults is 0.8 grams per kilogram (2.2 pounds) of body weight. For professional athletes, the amount can be more than that.

Eating foods high in protein can help you lose weight. Of course you also have to pay attention to other factors, such as the quantity and quality of food consumed per day, exercise, and getting enough sleep. To be sure, consuming protein is important to overcome hunger.

According to a study conducted in Scotland it was found that a high-protein diet carried out for 8-12 weeks can reduce body weight by 6.5 kg to 10 kg. Fat decreased from 36.7 percent to 34 percent. The waist circumference also shrinks from 6 cm to 9.4 cm. The result will be better if a high-protein diet is accompanied by a high-fiber diet and regular physical activity.

A good source of protein for weight loss

There are two types of protein sources, namely animal protein and vegetable protein. Both can help you lose weight. Here are six right proteins to make the body more tight.

1. Seafood

Seafood can be an excellent choice of protein because it is usually low in fat. Fish such as salmon are slightly higher in fat, but healthy for the heart. In addition, salmon also contains omega-3 fatty acids.

2. Eggs

Eggs are one of the cheapest and easiest forms of protein. You can do various variations in the presentation of eggs, maybe pressed, veiled or scrambled. But remember, use enough oil. The American Heart Association says that healthy adults can eat eggs every day.

3. Nuts

Nuts like almonds and cashews are very high in protein. Plus, this nutritious food is loaded with fiber so you will feel full longer.

4. Soybeans

In addition to helping you lose weight, 50 grams of soy protein every day can help reduce cholesterol by around 3%. Eating soy protein is also good for your heart health.

5. Lean beef

Beef is a good source of protein. It will be better if you choose a part of lean meat. Lean beef is also rich in zinc, iron, and vitamin B12.

6. Milk, cheese and yogurt

Milk, cheese and yogurt are excellent sources of protein, and are also rich in calcium and vitamin D. Choose low-fat milk to keep bones and teeth strong and help prevent osteoporosis.

That's a row of protein-rich foods that can help you lose weight. Research shows that including protein sources such as eggs or yogurt at breakfast, coupled with high-fiber foods, can help you feel full longer and eat less throughout the day. So, consume the types of protein above so that your diet is successful.

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