9 Best New Proteins for Weight Loss
July 23, 2015
Which
plants give you the best weight-loss edge? We look beyond the T-bone to
find the absolute best sources of additional protein for your
weight-loss goals. (Photos: Shutterstock)
It burns fat. It builds muscle. And it tastes awesome.
It’s
easy to love protein. All of our favorite foods — burgers, steaks, pork
chops, bacon — are packed with it. And with the ever-growing
popularity of whey-protein shakes, we’re taking in more of this
essential muscle maker than ever before.
But
are we eating the right kind? While that $9 whey smoothie might be
helping your weight loss, there are far more effective — and less
expensive — choices. In fact, new research indicates that if you want to
lose weight, more of your protein should come not from meat and dairy,
but from vegetables. In a study earlier this year in the Journal of Diabetes Investigation,
researchers discovered that patients who ingested higher amounts of
vegetable protein were far less susceptible to obesity, diabetes and
heart disease than those who got most of their protein from animal
sources. And a second study in Nutrition Journal found that “plant protein intakes may play a role in preventing obesity.”
Protein
is found in almost all plants, especially nuts and whole grains. But
not every plant protein is a “complete” protein, meaning one that builds
muscle and burns fat just as effectively as meat. So which plants give
you the best weight-loss edge? The staff of Eat This, Not That! looked
beyond the T-bone to find the absolute best sources of additional
protein for your weight-loss goals. Look to eat at least 0.4 grams of
total protein per pound of body weight—that’s at least 60 grams a day if
you weigh 150, at least 80 grams a day if you weigh 200.
WEIGHT-LOSS PROTEIN #1: Chia Seeds
Protein in 2 tablespoons: 5 grams
Though
chia seeds don’t contain that much protein, they do contain all nine
essential amino acids, which means they’re easily converted by the body
into muscle. Thanks to the seeds’ blood-sugar stabilizing ratio of
satiating protein, fats and fiber, they’re the perfect hunger-busting
addition to your diet, and can help you lose inches. But that’s not all:
ALAs, the specific type of omega-3s found in chia seeds, can decrease
the risk of heart disease, according to a Pennsylvania State University
study.
Eat This! Add chia seeds to yogurt or a homemade vegan smoothie to keep your energy levels up all morning long. For 7 plant protein-based smoothies plus hundreds of instant weight loss tips, download the 7-Day Flat-Belly Tea Cleanse now! (Test panelists lost up to 10 pounds in just one week.)
WEIGHT-LOSS PROTEIN #2: Edamame
Protein per cup: 8 grams
“Steamed
soybeans are rich in essential amino acids and fiber,” says
nutritionist and trainer Jay Cardiello. And you no longer need to be a
sushi devotee to get them; these little packets of nutrition are widely
available in the frozen food aisle and make a super-convenient
microwaveable snack. Soybeans also provide a solid hit of complete
proteins and magnesium, a mineral that’s essential to muscle
development, energy production and carb metabolism.
Eat This! Serve
edamame as a side dish or late-night snack. Eat roasted soybeans solo
as an on-the-go snack, or add them to homemade trail mixes. Slice and
pan-fry tempeh and use it in lieu of meat on a sandwich.
WEIGHT-LOSS PROTEIN #3: Hemp Seed
Protein in 2 tablespoons: 7 grams
You
no longer need to move to Colorado to embrace the magic of hemp. The
hemp seed — marijuana’s edible, non-intoxicating cousin — is gaining
recognition as a nutritional rock star, for good reason. Studies suggest
that hemp seeds can fight heart disease, obesity and metabolic
syndrome, likely because they’re rich in protein, fiber and omega-3s.
Eat This! Simply
sprinkle the hemp seeds into salads and cereals, or add hemp protein
powder to your post-workout shake. Or add them to one of the recipes in
this Eat This, Not That! exclusive report: 7 Protein Shake Recipes Personal Trainers Swear By.
WEIGHT-LOSS PROTEIN #4: Quinoa
Protein per cup: 8 grams
With
more than 1,400 quinoa products currently on the market, it’s safe to
say that the ancient grain is here to stay. Quinoa is higher in protein
than most other grains, packs a hefty dose of heart-healthy unsaturated
fats and is also a great source of fiber, a nutrient that can help you
feel fuller, longer. It gets better: The mild-tasting grain is also a
good source of the amino acid L-arginine, which has been shown to
promote muscle over fat gain in animal studies, explains Gina Consalvo,
RD, LDN, of Eat Well with Gina. Though we can’t be sure findings will
hold true in people, it can’t hurt to add more of this healthy grain to
your plate.
Eat This! Pair
quinoa with veggie beans to create a well-balanced meal; mix it in with
morning oatmeal; use it in place of other grains in cookie recipes; up
the flavor and nutrient content of a green salad with a scoop.
WEIGHT-LOSS PROTEIN #5: Ezekiel Bread
Protein in 2 slices: 8 grams
“Made
with sprouted grains, wheat, barley, beans, lentils, millet and spelt,
Ezekiel Bread contains 18 amino acids — including all of the nine
essential amino acids,” says Consalvo. That’s something most other bread
products can’t claim. Making this your go-to sandwich base ensures you
get at least 8 grams of complete proteins every time you sit down to
lunch.
Eat This! Use
Ezekiel Bread any way you’d use traditional bread; it’s extremely
versatile, which is why it earned a spot on this essential list of the 10 Best Brand Name Breads for Weight Loss.)
WEIGHT-LOSS PROTEIN #6: Amaranth
Protein per cup: 9.3 grams
Quinoa
isn’t the only “ancient grain” that comes loaded with health perks.
Amaranth, a naturally gluten-free seed, is a good source of
digestion-aiding fiber, as well as calcium and biceps-building iron.
Eat This! Amaranth
takes on a porridge-like texture when cooked, making it a great
alternative breakfast option. Whip up a batch and be sure to top off
your bowl with some tasty, nutrient-packed toppings, like these 7 Best Oatmeal Toppings That Burn Fat Fast.
WEIGHT-LOSS PROTEIN # 7: Eggs
Protein per egg: 6 grams
Okay,
it’s not a vegetable, but eggs ought to be one of your most consistent
protein options. With 6 grams of protein a pop, eggs are an ideal food
for vegetarians and omnivores alike who want to stay swimsuit-ready all
year round. Their protein fuels your muscles, boosts metabolism and
keeps hunger under control, aiding weight loss. “Eggs contain a host of
health-promoting and flat-belly nutrients including choline, a major
fat-burning nutrient that also plays an important role in brain health,”
says Consalvo.
Eat This! Eggs
can anchor a breakfast, slide into a sandwich at lunch, beef up a
dinnertime salad, or even serve as a protein-filled snack on their own.
WEIGHT-LOSS PROTEIN #8: Hummus
Protein in 2 tablespoons: 2.2 grams
“Garbanzo
beans are high in lysine, and tahini is a rich source of the amino acid
methionine. Individually these foods are incomplete proteins, but when
you combine the two together to make hummus, they create a complete
protein,” explains Consalvo. Just be aware that not all store-bought
hummus brands contain tahini. One that does: Pacific Foods Organic Classic Hummus. It’s not only tahini-infused, but also shelf-stable, making it ideal for on-the-go snacking.
Eat This!
Spread hummus onto sandwiches in lieu of mustard, mayo and other
spreads, or use it as a dip for raw veggies. Looking for more
mid-afternoon fuel? Hummus is just one of our 25 Best High-Protein Snacks in America.
WEIGHT-LOSS PROTEIN #9: Buckwheat
Protein in ½ cup (cooked): 3 grams
Every
half-cup serving of this gluten-free seed packs three grams of protein,
two grams of belly-flattening fiber (more than you’ll find in oatmeal)
and half the day’s magnesium, a mineral that’s essential to muscle
development and carb metabolism. What’s more, a 2013 study in the Journal of Nutrition
found that higher magnesium intake was associated with lower levels of
fasting glucose and insulin, markers related to fat and weight gain.
Fill up your plate with the nutritional powerhouse to maintain your flat
stomach.
Eat This! Add
buckwheat-based Japanese soba noodles to stir-fries or whip up these
savory buckwheat pancakes—the tomato avocado salsa with which it’s
paired is overflowing with flavors you’re sure to love.
FOR MORE WAYS TO FLATTEN YOUR BELLY, CHECK OUT THESE SURPRISING FOODS WITH MORE PROTEIN THAN AN EGG — CLICK HERE
AND lose up to 16 pounds in just 14 days—while eating the foods you love—with secrets from Zero Belly Diet! Or download the new Zero Belly: 14-Day Plan app now!
More from Eat This, Not That!
end quote from:
https://www.yahoo.com/health/9-best-new-proteins-for-weight-loss-124838353758.html
Very well written. I like it very much.
ReplyDelete