We have been speaking on the weight loss from quite some time and there are many people who have personally messaged to inquire more. Many of them have started following intermittent fasting for weight loss and other benefits that it provides. It is so heartening to see how our readers are ready to embrace change for health.
It is so important to start somewhere. We live in a world which is full of different products, is driven by food companies. We need to be wise to choose what we want to put in our stomachs. It is said that one-quarter of your food is for you to live and the other three quarters that you put in your stomach is for your doctor to live.
On the same lines today, we are here to discuss how vegetarian food can help with weight loss without compromising on the protein intake.
We live in an era where we are constantly told that eating non-veg would act as a source of protein for our body.
One of the recent documentaries “ The Game Changers” explains it all. But for convenience, here is the gist.
“Protein is a building block of the body that helps us to grow and repair tissues. It also helps our hormones to function properly. It is noteworthy that Protein is made of amino acids. Out of which our body needs 20 nos. Our bodies can make 11 of the amino acids which are called “Non-essential” or Dispensable amino acids. It is not necessary to eat them. So, the remaining are nine amino acids that our body can not make. These 9 amino acids should be included in our diet.”
How much protein does an average human being need?
It is said that the recommended protein intake is 0.8 gm/kg of body weight. If you weight 50 kg, you should 40 gm of protein every day.
So, being a vegetarian what can be included in your diet to improve on protein intake and for weight loss?
- Lentils – All types of lentils
- Beans - All types of beans Double Beans/ Kidney Beans/Black beans
- Peanuts – Get those peanuts roasted and munch on them in your snack time
- Almonds – One of the best source of protein, Almonds are known for its numerous benefits
- Milk and Milk products – Butter, Ghee, Yogurt, Buttermilk, Paneer
- Seeds and Nuts - Pumpkin Seeds, Watermelon Seeds, Sunflower Seeds, Walnuts, Cashew nuts
- Whole grains – More about it in the next post. 😊
This is just a guideline. As Bruce Lee used to say, get your research done before going for any changes in food or workouts. Let us know if you have any doubts.
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