Protein is important for weight loss as it helps to burn fat and build muscle, but rather than getting your protein from meat the protein you should be eating should come from vegetables.
According to a study published in the Journal of Diabetes, researchers concluded that those patients who ate higher amounts of vegetable proteins were less likely to be obese, and to suffer from diabetes and heart disease, when compared to those who consumed protein from animal sources.
Another study (published in the Nutritional Journal) backed up these findings, with researchers stating the following:
“Plant protein intake may play a role in preventing obesity.”
So what vegetable protein for weight loss would we recommend? Read on to discover a few of the best examples.
#1: Chia seeds
Not only does chia seeds contain 5 grams of protein per 2 tablespoons they also contain 9 essential amino acids.
Chia seeds are a perfect snack food as they contain a good combination of protein, fibre and fat that can curb hunger while burning off those inches.
The final benefit of chia seeds is that it can reduce the risk of heart disease, which is due to the ALA’s (a form of omega 3) that it contains.
Edamame (steamed soybeans) contain 8 grams of protein in each cup. Making them an ideal vegetable protein that you need to add to your diet.
They also contain a good amount of magnesium too, which will aid muscle growth, energy production and your ability to break down carbs.
#3: Hemp seeds
Weight loss is not the only benefit of hemp seeds, it can also help fight heart disease too.
No wonder really as along with containing 7 grams of protein in every 2 tablespoons, they also contain a good percentage of fibre and omega 3s.
There are various reasons as to why you should be adding quinoa to your current diet.
It contains 8 grams of protein per cup, as well as a good amount of heart-healthy unsaturated fats too.
Quinoa is also a good source of fibre so once eaten will help you to feel fuller for longer.
Finally, it contains an amino acid called L-arginine that can help to promote muscle growth.
#5: Ezekiel bread
This bread contains 8 grams of protein in just 2 slices as well as 9 other essential amino acids, making this a much healthier alternative to traditional white loaves.
Amaranth is a naturally gluten-free seed that is a good source of fibre that can aid digestion.
It also contains a good amount of protein (9.3 grams per cup) as well as calcium and iron that can aid muscle building.
There is 6 grams of protein in each egg along with a host of other goodies.
One such nutrient is choline that can be used by your body to burn fat as well as playing an important role in your brain health too.
Just make sure to prepare your eggs in a healthy manner. You should not fry your eggs as this will negate the benefits that it offers.
Hummus contains 2.2 grams of protein in 2 tablespoons, which is not one of the best but will certainly help with your daily intake.
Just make sure that when choosing hummus that you look out for those that are made from both garbanzo beans and tahini.
These 2 ingredients are incomplete proteins and only become complete proteins when combined to make hummus, which unfortunately not every store bought brand does.
Another gluten-free seed that contains both protein (3 grams per 1/2 cup) and fibre.
It also contains magnesium that can also aid muscle development and your carb metabolism.
How much protein should you consume daily?
It is recommended that you consume a minimum of 0.4 grams of protein for every pound you weigh.
This would equate to 60 grams of protein if you weighed 150 pounds, or 80 grams of protein for someone who weighed 200 pounds.