If you are aiming to lose pounds of weight in just weeks, a high protein diet will work the best for you. Protein is the guaranteed nutrition element that helps keep you healthy and fit, while working internally to reduce body fat. When on a weight loss strategy, your body gets tired soon due to the low diet and heavy exercise regime that you follow. To repair your weary muscles and to make up for the energy loss, you would need to have foods that are rich in proteins. Proteins will help strengthen your muscles while not adding any single bit to your body fat.
Try the foods suggested below, as all of them are rich in protein count and add very less or almost no calories to your body. You can have these recommended foods in your breakfast, lunch and dinner, also snack on them whenever hungry.
List of Best Protein Diet for Healthy Weight Loss
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Quinoa
Quinoa, a species of goosefoot, is a traditional seed that helps lose weight really fast. It is considered as a whole grain, which is rich in protein count. The protein rich nutritional profile of quinoa makes it an ideal food for breakfast menu. Dieticians and nutritionists also suggest to have a bowl of boiled quinoa every morning in breakfast if you want to lose extra kilos of weight safely. Research shows that a cup of boiled quinoa provides about 8 grams of protein, which is twice the amount that other starchy foods like brown rice or oats provide. The high protein count of quinoa also helps balance blood sugar level in body. Besides protein, this power-packed food is also loaded with fiber, magnesium and iron.
Tempeh
Tempeh is a staple food of Indonesia since ages. It is originally a fermented soy food made from cooked whole soybeans that have been previously treated with cultures and formed into a dense, chewy cake. Traditional tempeh usually contains only soybeans; however, these days you can find many tempeh brands in the market which also incorporate grains, vegetables and seasonings. Dieticians say that you should at least have a four-ounce serving of tempeh every day as it provides about 18 grams of vegetarian protein, along with an impressive 8 to 10 grams of dietary fiber. The fiber is mainly released from the soybeans. Research says that tempeh is tastier and healthier than soy and tofu, and is the best replacement for ground meat in tacos, chili recipes and vegetable stir-fries.
Chia Seeds
Chia seeds are an edible variety of flax seeds. It is an excellent substitute for flax seeds and is equally rich in plant omega-3 fats. Rather, chia seeds contain more dietary fiber and calcium than flax seeds. You can find many packaged foods these days, like chips, crackers and cereals, which have chia seeds as their primary ingredient. These seeds are cooked just like other seeds and nuts. You can sprinkle them on oatmeal, cereals, yogurt or cottage cheese, or mix it in your favorite smoothies and salad dressings. They are comparatively lighter than flax seeds and are completely digestible in whole form.
Arctic Char
Every one of us knows about the health benefits of salmon, but here’s a new fish in the town that gives a strong competition to the very popular salmon. The Artic char is a cold-water fish that is commonly found in alpine lakes and coastal waters. The fish is very large in size as compared to salmon and like salmon, supplies heavy doses of protein to revive and stimulate your metabolism. It also provides your body with a plentiful dose of omega-3 fats, which is beneficial both for your skin and body. The fish is also rich in powerful fats that help lower bad cholesterol, control blood pressure, improve blood circulation, fight inflammation, nourish your skin, and boost memory. Moreover, arctic char has a milder, more delicate flavor than salmon that makes it a tastier food in your platter than the stronger-tasting salmon.
Low Fat Kefir
Kefir is a thick cultured milk drink just like the low-fat yogurt. Kefir is thicker than yogurt and tastes a bit tangy. One cup of plain, low fat or non-fat kefir usually has 90 calories and provides 11 grams of high-quality protein. Kefir is a tummy-friendly probiotic product that is also rich in calcium and minerals. People who cannot have yogurt because of being lactose-intolerant can now have kefir as it is a safe dairy option for lactose intolerant people. You can either have a cup of plain tasting kefir or add your favorite fruits to it to convert it into a delicious fruit smoothie.
Protein Powders
No matter how much healthy your diet is, you will still have to consume some additional protein supplements. Dietary supplements are essential as they help fill in the nutritional gap that you tend to miss when on a weight loss plan. There are many dietary supplements available in the market; however, all are equally beneficial. Most brands usually provide 20-25 grams of protein per scoop powder, which is roughly equivalent to about one serving of grilled chicken. The most popular dietary variant commonly consumed by fitness freaks is the whey protein powder. You can combine a scoop of whey protein powder with skimmed milk for a energizing and nutritious breakfast.
Black Lentils
Lentils are a healthy food choice for fitness freaks, but black lentil offers more than just what other colored lentils provide. Black lentils get their deep, dark color from the high concentration of anthocyanins present in them. Black lentils are even rich in antioxidants, which are good for skin also. Anthocyanins, present abundantly in lentils, are potent compounds that are known for their memory-boosting and cancer-fighting properties. Black lentils are rich in protein and fiber, and a small cup of cooked black lentils provides about 12 grams of protein and 9 grams of fiber to your body. Black, dried lentils don’t even require pre-soaking like other lentil varieties and cook up quickly in just 15-20 minutes. You can have cooked lentils as your main dish, consume lentil soup or snack upon dried lentils to tame hunger pangs in between meals.