High-Protein Diet for Weight Loss | Foods With Protein | Truweight Tips

1. IMPORTANCE OF PROTEIN IN DIET FOR WEIGHTLOSS Learn how protein helps you stay to light andhealthy

2. INTRODUCTION We all know that a protein rich food diet helps in weight loss and therefore alwaystrytoincludemoreproteinsinyourmeals.But,doyouknowwhatisthe importance of protein indiet? Did you ever know that your muscle percentage can actually determine the amount of protein your body requires for weight loss? A Truweight Nutritionist canhelpyouinthisregard.HereisaFreeNutritionCounsellingwithanexpert Truweight Nutritionist that you canavail. Proteinsarethebuildingblocksofourbodythatmakesabout15%ofthebody mass.Ourmuscles,cartilage,ligaments,skin,andevenourhairismadeupof protein! So it is of great importance to have an adequate intake of protein in ourdiet.

3. WHAT IS PROTEIN ANDWHY IS ITIMPORTANT? Proteins are organic compounds that are also known as polyamides. Poly meansmanyandamidesmeanaminoacids.Intotal,thereareabout20amino acids that undergo various combinations to make different proteins. Out of these 20, there are 9 essential amino acids that we require in ourdiet.

4. WHAT ARE THE HEALTHBENEFITS OFPROTEIN? Eachofourbodycellsismadeofprotein.Itplaysavitalroleinourskin,mus- cles, organs and glands. Protein is also found in most of our body fluids except in bile and urine. Proteins, the building blocks of our body, can even repairthedamagedbodycellsandevenmakenewones.Forpropergrowth anddevelopment,weneedproteinrichfoodsduringchildhood,adolescence and even during pregnancy. Moreover, protein is also required for our immune system to synthesize neurotransmitters that help in creation and signalling ofhormones.

5. EXTRA TIP (INVERTEDCOMMAS) What is the main use of protein in thebody? Proteinsarerequiredformanyfunctionsofthebody,startingrightfromtheen- zymes, neurotransmitters, hormones, muscles, cell membranes to general wear and tearetc

6. SO WHAT IS THE IMPORTANCE OFPROTEIN RICH FOOD IN WEIGHTLOSS? Proteins are generally heavy and that is why they require more time for diges- tion. Thus including proteins in your diet will make you feel fuller for a longer period of time. And that will keep you from munching unhealthy foods often. Moreover,proteinshelpinmakingourbodymuscles,whicharethemostmeta- bolically active tissue in ourbodies. A study found that dieters who increased the consumption of protein by 30% ate lesser energy and lost close to 6 kilos over a period of 12 weeks! So now you know why a protein diet is preferred for weightloss.

7. WHAT SHOULD BE THE DAILYINTAKE OF PROTEIN FOR WEIGHTLOSS? As per ICMR (Indian Council of Medical Research) recommendations, daily protein requirements shouldbe: Adults need 0.8-1 gm/kg body weight/day Children need 1.5 gm/kg bodyweight/day Pregnant & Lactating women need 1.75 gm/kg body weight/day Professional athletes require close to 2 gm/kg bodyweight/day

8. WHAT ARE THE BEST SOURCES OFPROTEIN IN THE DIET FOR WEIGHTLOSS? We’vedecidedtoputtogetheralistofallthehealthyproteinrichfoods,serving different purposes, for differentpeople. We all know that we are what we eat, which means the super foods we eat is arguably the greatest determinant of our health and well-being. We’ve decided to put together a list of healthy foods, serving different purposes, for different people.

9. “First, we should know that there are some easily available high pro- tein foods and we should definitely include them in our proteindiet.” Fish (Tuna, Salmon,Halibut) Lean Chicken (chickenbreast) Cheese (Non-Fat Mozzarella) Lean Beef and Veal (Low Fat) Pork Loin(Chops) Tofu Yogurt, Milk, and Soya Milk Beans (Mature Soy Beans) Eggs (Especially EggWhites) Nuts and Seeds (Pumpkin, Squash, and WatermelonSeeds)

10. OTHER HEALTHY FOODS THAT HELP IN WEIGHTLOSS “ Second, the best way to lose weight is to include the healthiest foods on the planet which aid in weight loss. Some of them might beshockers!” Broccoli – A regular stalk of this, has more than 100% of our Vitamin K requirementfor the day, and 200% of the required dose of Vitamin C. You do the math,now. Lemons – Rich source of Vitamin C, which inhibits the growth of cancer cells, and is anti-inflammatory. Potatoes – A red potato, contains more cell building folate, than a cup ofspinach. Walnuts – Has the most omega 3 fatty acids, which helps reduce cholesterol, of all the nuts. Garlic – Inhibits the growth of various bacteria, including Ecoli. Beans – Legumes (beans, peas, and lentils) can lower risk to heart disease by22%.

11. “Third, a few diet foods for weight loss can boost the body. They’re super effective in helping one loseweight!” Soup – Have 100 to 150 calories a serving, avoiding thecream. Dark Chocolate – Pick dark chocolate over any milky chocolate, in between meals. Pureed Vegetables – Add these to your guilty pleasures, to make themhealthier. Nuts – Munching on nuts like peanuts, almonds, walnuts, reduces appetite for latermeals. Apples – Very good filling food, with loads of fiber. Yogurt – Helps in weight loss, specially around thewaist.

12. Fourth, these fat burning foods boost one’s metabolism and actually help in burning fatare:- Celery Oatmeal Berries GreenTea Grapefruit Nuts

13. This diet chart if followed properly, can be very beneficial for health, especially forweightloss.Addingthesesuperfoodsinyourdietplancanhelpyoumaintain a balanced nutritious diet. Moreover, most of these low-calorie foods are easily available. Superfoods which are covered in this weight loss plan are crucial for health.Trytoincludeyogurt,nuts,broccoliandspinachinyourdiet.Smallsteps like these are what truly pay in the end. It is always great to lose weight but the best thing is to also remain healthy. Eat right and staylighter!