Weight loss: Protein is one of the most important nutrients that our body needs to function, especially when you are trying to lose weight. Here are some vegan protein-rich foods that will help you lose weight.
Veganism has found plenty of fans across the world. Some of our most loved celebrities like Aamir Khan, Kiran Rao and Anushka Manchanda too have turned vegans in the recent past. Veganism as a philosophy abstains use of all kinds of animal-based products, be it in their diet, clothing or cosmetics. While a large part of India does not consume a meat-based diet, we are still heavily reliant on dairy products, be it milk, paneer or ghee. In veganism, you refrain even from using dairy. Under such restrictions, vegans may find it hard to fulfill their protein requirement. Whether you want to gain muscles or are looking for sustainable weight loss, you need to include ample protein in your diet. Protein induces satiety. It also increases levels of appetite-reducing hormones and hunger hormone ghrelin, making you crave less, thereby promoting weight loss.
Here are some vegan protein-rich foods that you can stock up on:
1. Tofu And Similar Soy Products
Tofu is made of soy milk, which is an excellent alternative to regular milk sourced from animals. You can cook tofu the way you cook paneer. Toss it in salads, use it as fillings in sandwiches, or have it as tikkas.
2. Beans
Be it kidney beans, black beans or chickpeas, all are an excellent source of protein and essential amino acids. You can experiment with them in form of salads, sprouts and curries.
3. Legumes
The range of dals that we Indians use in our desi preparations is worth a chronicle of its own. Legumes are a rich source of digestible fibre. Fibre takes long to break down, which keeps you full for longer and further prevents cravings.
4. Chia Seeds
An ounce (28 grams) serving of chia seeds contains about 4 grams of high-quality protein. Chia seeds are also a good source of fibre, which makes it an ideal superfood to cut that bulge.
5. Green Peas
Green peas or matar also make for an excellent plant-based source of protein. They are also high in various vitamins, antioxidants and minerals such as thiamine and manganese, which makes it a healthy addition to weight loss diet.
Try including these foods in your diet and see the effect on your waistline. Make sure you supplement your diet with a disciplined fitness regimen too. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. Fast Weight Loss does not claim responsibility for this information. Source : high in protein vegan foods http://sapolatsu.com/L1m
Replacing high-calorie drinks with a cup of spinach juice everyday can help you cut belly fat and achieve your weight loss goals. Here's how to use spinach (palak) to slim down your waistline fast.
New Delhi: We all know that vegetables are packed with vitamins, minerals and antioxidants that protect against certain types of health conditions. In addition, they are low in calories and carbs but high in fibre, making them an excellent choice for weight loss diets. Leafy greens like spinach (palak in Hindi) are typically one of the nutritious and healthiest foods on the planet. Known for its numerous health benefits, spinach contains high amounts of nutrients, including antioxidants, folate, iron, magnesium, calcium, and plenty of fibre. If you’re trying to shed a few extra kilos, replacing high-calorie drinks with a cup of spinach juice everyday can help you cut belly fat by reducing your overall calorie intake.
Apart from aiding weight loss, the compounds found in spinach can offer numerous health benefits, hence, the vegetable is often called a superfood. Research has shown that eating spinach can help protect your heart, reduce damage to DNA, lower the risk of cancer, improve blood sugar levels in people with diabetes. It can also improve bone health and help protect against common eye conditions such as cataracts and macular degeneration. The fibre-rich veggie helps in digestion and can ease constipation and other digestive issues. Spinach is also great for your hair and skin health. And here's how drinking spinach juice may help you reduce that stubborn belly fat in les than one week.
How does fresh spinach juice everyday help with weight loss?
Spinach is a low-calorie vegetable, which is quite beneficial for people trying to reduce their calorie intake for weight loss. The winter superfood is also an excellent source of dietary fibre, which improves satiety and promotes a healthy digestive tract. Moreover, spinach contains a biochemical substance called thylakoids, which may reduce body fat and weight.
Studies suggest that taking thylakoid-rich spinach extract may lead to weight loss by suppressing appetite. Thylakoids found in spinach increases the levels of hormones like glucagon-like peptide-1 (GLP-1), which reduces appetite while reducing the levels of hunger hormone ghrelin. Hence, it is suggested that drinking spinach juice before eating may contribute to weight loss by reducing your calorie intake.
Making spinach juice is easy and takes a couple of minutes only. Perhaps, you can add a variety of different ingredients to your spinach juice. To make this delicious drink, you would need the following ingredients -
1/2 cups spinach
1 1-inch piece peeled fresh ginger
1 green apple, chopped
1 lemon
Now, wash all the ingredients properly
Peel the lemon
Place all the ingredients in a blender and blend until smooth and enjoy.
Try adding spinach juice to your weight loss diet to yield optimal results. In fact, spinach is a versatile vegetable and can be added to many dishes, either cooked or served raw. However, people who are prone to kidney stones or who are taking blood-thinners, such as warfarin, may want to avoid spinach.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
Intermittent fasting can be a powerful weight loss tool that can effectively help you fight belly fat. But did you know that the 12:12 diet plan is the best for beginners?
New Delhi: As more and more people are trying to lose weight, intermittent fasting (IF) continues to be one of the most popular fitness trends across the world. Studies have shown that IF can be a powerful weight loss tool that can effectively help you fight belly fat while also improving health in many ways. It is claimed that it can benefit your brain health, reduce your risk of certain conditions - such as diabetes, heart disease, cancer, - and may even help you live a longer life.
For the uninitiated, intermittent fasting is an eating pattern or a diet regimen that cycles between brief periods of fasting (with either no food or significant calorie reduction) and non-fasting over a defined period. There are different types of intermittent fasting such as the 16/8 method, the 5:2 diet, eat-stop-eat -- all of which involve vary in the number of fast days and calorie portions. But if you’re a newbie faster and trying to lose weight or do away with that unhealthy visceral fat using the intermittent fasting, most of them can seem too extreme for you. But fret not, here’s one that’s considered best for beginners - the 12:12 method. Let’s try to figure out what exactly is the 12:12 fasting and how does it help with weight loss.
Basically, the 12:12 plan is a type of intermittent fasting where you eat for 12 hours of the day and fast for the other 12 hours. This method requires you to limit your daily calorie intake within a 12-hour window (meaning 12 hours eating, 12 hours fasting), rather than eating whenever you want throughout the day. For instance, if you eat your evening meal or dinner at 8 p.m., you should have your breakfast around 8 a.m. the following morning while on this plan. The 12:12 is claimed to be the simplest type of intermittent fasting, especially for beginners who are trying to lose weight or simply want to improve health.
According to a research published in Cell Metabolism, fasting for 12+ hours most days may promote weight loss, prevent disease and promote longevity. The researchers, who divided the mice into four diet groups and categorised them into different feeding schedules, found that mice fasted for at least 12 hours and kept their eating within a set 12-hour time frame experienced significant weight loss compared to mice eating the same diet but with liberty to eat all day long.
The researchers also discovered that mice in the time-restricted feeding groups also saw improvements in blood sugar, insulin, insulin sensitivity, and hunger hormones apart from weight loss when compared to the groups of mice who ate whenever they wanted all day.
The bottom line
Additionally, various studies ( in both animals and humans) have shown that intermittent fasting could be an effective way for losing weight, especially belly fat, as it may slightly boost your metabolism while helping you consume fewer calories. The diet plan may also boost digestion and reduce bloating, as well as improve mental clarity. One of the best things about IF is that it may help those who tend to overeat with late-night snacking as fasting can reduce hunger, helping you stick to your diet plan.
However, it may be noted that intermittent fasting is certainly not for everyone. You should talk to your doctor or a health professional before trying IF, especially if you’re pregnant or breastfeeding, underweight or living with certain medical conditions, including diabetes, low blood pressure, etc.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
