Overview: Protein Rich Foods and Vegetarian Diet Plan for Weight Loss with More Top 10 Benefits of Protein Riched Foods in Below.
What is Protein?
Protein are large part of marchomolecules and biomolecules, that contrast with one or more amino acids parts. Proteins Always Performed in Many functions of human body within organisms, included our DNA Replication, catalysing metabolic reactions, responding to cells Signalling, and provide structure to cells organisms, with transporting the molecules from one location to another location,
Usually Proteins are different by his Amino acids sequences, which dedicated by Nucleotide sequence of their Gene to folding the protein in a Specific 3D structure who determines protein activities in body.
Best 7 Vegetarian Protein Rich Foods
There’re Listed Most 7 Famous Vegetarian protein Rich Foods that work well for Weight Loss and More Health Functions. Some people worry to eat meat and eggs, that’s why we’ll make a Best Vegetarian Protein Rich Foods Meal Plan for you, which Recommended by Dietitians.
Chickpeas is a Natural Vegetarian Food, it’s high in protein and fiber with low calories. Which helps you to weight loss and Build Muscle mass, Make a Snack by boiled them, Purely toss them into salads, or eat it a yummy hummus.
Chickpeas has 7.3 gm Protein in Each 1 cup serving of chickpeas, which is high in protein Rich Foods.
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2. Kidney Beans
Kidney beans are most one of the Protein Rich Foods, it’s contained with protein, carbohydrates, and fibers. Which helps to improve metabolism and heart health, You can Take your This Protein shake with Steamed Rice which way is Most Popular in India and Bangladesh, or you can eat as yummy beans with spicy chili, which one is Popular in Arab Gulp by Qilaba name, or you can Eat it as a Slad after Boiled in warm water with your salads,
Kidney beans has 7.5 gm on Each 1 cup serving of Kidney beans.
Milk is Another Good Source of protein and Calcium, it’s help to improve your Bone Health, immune system, teeth strangeness, and Glowing your skin, Try to Eat Low Fat Milk and Dairy milk Products which Fortified with Vitamin D and make the best of the protein in milk.
Dairy Milk has 8 gm Protein on per 1 cup serving of Milk.
4. Cottage Cheese
cheese high in casein and its has slow-digesting dairy protein with calcium, which help to burn fats by keep you fuller for long time, and This Vegetarian Protein Rich Foods help to Weight loss Easily, You can Eat it with Vegetables or Eat it Directly as is it.
Cheese has 14 gm Protein in per 1 cup serving
Lentils also an Vegetarian Protein Rich Foods, it’s has big amount of protein, fiber and essential minerals, which help you keep a healthy weight and healthy immune, lentils an inexpensive vegetarian food you can keep it in your daily diet Regimen. Lentils an Most Regular Food in Bangladesh and India with their Rice meals, it’s a Very good Protein Rich Foods,
Lentils has 9 gm per 1 cup serving
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6. Green Peas
All Vegetables are Not rich in protein as this winter staple. But Green peas has a Very good Amount of Protein and Fiber, you can Stock your Good Protein source at Freezers to boost your protein intake in summer time.
Green peas has 7 gm protein on per 1 cup serving
7. Mixed Seeds
Seeds add crunch and a bit of protein to your diet. Choose from sesame, sunflower seeds, pumpkin or poppy seeds – as they’re fullest in protein and healthy fats. In addition to salads you can eat it as you like, or add to raita, cereal or homemade granola.
Protein in Seeds – 5-7.3 gm per cup serving
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Top 10 Benefits of High Protein Rich Foods
Protein has Very high ability to help the human body with rapid recovery, and protein is considered a very important nutrient. Here’re Explained Top 10 reasons to why you improve your nutritional intake by Protein.!
1. Protein Reduces Appetite and Hunger
Protein is the most filling food support for Human it has all Macronutrients, it’s make you full filler for a Long Time, Even if you Eat Less Foods. This protein Rich Foods Nutrition macronutrients Reduce Your appetite and Ghrelin in The Body (The Hunger hormone) with boosting the peptide YY, which help you an individual fulfilling.
If want to Weight loss By Eating Protein Rich Foods, try To adding some of carbs and fats in your diet with protein. And Follow our Below Suggested Cahrts, Vegetarian Diet Plan for Weight Loss.
2. Protein Improve Your Heart Health
Usually Eating Higher Protein Rich Foods Can Reduce The Heart attack possibility and Blood Pressure level, in a small Study it was found that Taking Higher protein Rich Foods Reduce systolic blood pressure and diastolic blood pressure, By Improving The HDL Cholesterol (Good Cholesterol) In Body and Lower The LDL Cholesterol (Bad Cholesterol) in The Body.
3. Protein Strong your Immune System
Our Body Protect us From Many diseases and Infections by His Antibodies properties, which generates by specific protein types, with the ability to detect the foreign elements or antigens in Body. However, our Body Generate The Antibodies to Fight and Deactivate the antigens and Stronge The Immune System.
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4. Protein Boosts your Metabolism
Naturally Eating Any Foods can Temporary Boost Your body metabolism, Because our body using calories to digest the nutrients in the food. This is called as thermic effect of food.
One Study shown that Protein and Protein Rich Foods has more highest thermic effect from fats and carbs. (Protein Comparing 20-35% more than carbs and fats.) Significantly Protein intake (Protein Rich Foods) boost body metabolism. And One study shown that a high protein group Everyday Burned 260 calories more than a low-protein group. Which compared 80-100% more than from an Low protein foods to Boosting body metabolism.
5. Protein Improve Your Bone Health
There’re Most Bigest Studies Suggest That Protein Rich Foods and Protein has Very Effective Benefits for Bone Health and osteoporosis disease, Highest Protein and Protein Rich Foods can Maintain the bone mass better then Lower Proteins. Also it’s Reduce The osteoporosis and fractures Risk. Specially Proteins Lower The High Risk of osteoporosis in women, who has Backpains and Bone Pains after Menopause, Eating plenty of protein Rich Foods and Good Activities in Physically is the best way to Stay Healthy and youthful.
6. Protein Increase Muscle Mass
Protein is Most Sources for Building the muscle mass. Highest Protein Rich Foods and Protein shakes can help to Maintain muscle mass, and Improve Muscle Growth when you Physically Active and Try to doing strength Exercise training. Also High Proteins help to keep your Muscles healthy during the Weight loss diet.
7. Protein Help To Weight Loss
Since in This Generation High Protein and Protein Rich Foods/Shacks Popularized as a Natural way for Weight Loss Because protein Reduce Appetite and Hunger Levels with Decrease the fat mass. Protein intake Recommended for Adults 46-56 gm Everyday to Ideal Body weight. And High protein intake can Provide Great Benefits to prevent weight regain.
Further a Study shown that Everyday Increasing the nutrient intake 30% of your calories it will be help to weight Loss by Reducing 60% of Weight gain Possibility.
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8. Protein Boosts Your Body Energy
Protein Serves Natural Energy in our whole Body to keep us Active and Healthy. It’s a amazing source of energy, when we do fasting or Maintain the diet paln for Weight Loss it will provide adequate energy to the whole body. And forced the body to use its own functional protein to compensate.
Usually Since Talk about Body Proteins that, our Body Doesn’t Store Extra proteins, only enzymes and Muscles break down send Signals to yield amino acids for Provide energy or synthesize glucose in body by protein. This supplying systems of Glucose in the cells Boost your Energy Levels in the body.
9. Protein Improve Skin Elasticity
Protein and Protein Rich Foods also help to Improve your Skin Elasticity and Glowing, Because it has enzymes and Collagen Properties. You know Collagen is an fibrous protein that’s found in abundance. And collagen has many Benefits for Skin health collagen and enzymes Reduce Wrinkles, fine lines and necessary strength the skin cells. With Preventing your age signs. Also protein Improve Your Natural Collagen Production and Give You a Younger youthful Glowing skin.
10. Protein Recover your Cells and Tissues
Protein Rich Foods and Protein helps to Recover your Cells and Tissues. Because our body Cells and tissues have to go through continuous renewal and recovery to maintain a completely healthy body. A constant supply of amino acids is essential for protein formation. This protein builds and strengthens new cells and tissues, such as hair, skin, and nails.
The skin, blood and digestive cells begin to be destroyed after a few weeks. After that, protein begins to make and replenish the new and healthy cells to replace the dead cells.
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Vegetarian Diet plan for Weight Loss
Although The diet plans are meant to be balanced in nature, and we can design the Diet Plan to improve the intake of a particular nutrient. Our Listed high protein diet plan will be help to increase the protein amount in the body and maintain a healthy weight,
|6:00 AM||Every Mornig weak up Early and Take 1 Glass of Lukewarm Amla Water,
and Soaked Walnut (4 piece – half of one)
|6:30 AM||one Small Size Banana (6″ to 6-7/8″ long)|
|8:30 AM||Sugar Free Soya Milk (200 ml)|
|10:00 AM||Steamed Sprouts and Vegetables (1 bowl)Mixing of Apple Almond Chia Seeds Smoothie with low-fat Milk (1 glass)|
|12:00 PM||Coconut water (1 coconut yields)1/2 Guava Fruit with refuse|
|2:15 PM||Lettuce, Tomato, Cucumber, Carrot & Beetroot Salad (1 bowl)|
|2:30 PM||1 bowl Quinoa Pulao with Tofu and Spinach
1 bowl Mixed Vegetable Raita
|3:30 PM||1 cup Green Tea With Cinnamon.Low Fat cheese (0.5 cup)|
|8:15 PM||Tomato, Cucumber, & Carrot mixed Salad (1 bowl)|
|8:30 PM||Oats without Oil (2 pieces)Boiled Grean Peas vegetable (1.5 bowl)|
|10:30 PM||1 cup Jasmine Green Tea without added the sugar|
- Start your Healthy day with Eating the soaked walnuts and lukewarm amla water
- Smooth Your Breakfast by Eating steamed sprouts and vegetables, and Apple Almond Chia Seeds
- At lunch, eat a bowl of quinoa pulao with tofu and spinach, according by 1.5 bowl of mixed vegetable raita
- Two pieces of oats without oil, and 1.5 bowl of green peas vegetable should make up your dinner
- And End your Enjoyment day with a cup of Jasmine Green Tea without any Sugar
Actually if you Follow this diet plan, you will grow your healthy fitness by improving the protein intake. You can see the good result after a balanced 7 days diet plan.
It’s Very important to ensure your protein consumption is maintained, and the daily requirement Value is met. Enjoy the Vegetarian Protein Rich Foods nutrient benefits,
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