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Apr 6

4 Surprising Plant-Based Proteins To Help You Lose Weight – Yahoo Life

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If you dont eat meat and youre trying to lose weight before the summer, you might worry youre not getting enough protein to nourish you for your workouts. Not to worry! All plants contain some level of protein. Actually, plant-based proteins have some advantages over meat. They can provide more fiber and less saturated fat, and theyre also less calorically dense. So, even if youre not a vegan or vegetarian, you may want to consider including them in your diet to help you lose weight.

To learn more about the best plant-based proteins to lose visceral fat, we spoke with a registered dietitian, food scientist, and recipe developer, Jennifer Pallian. She recommends the proteins legumes, tofu and tempeh, plant-based yogurts, and nuts to reduce stomach fat because they keep blood sugar and energy levels stable while thwarting cravings. By swapping out animal-based proteins with plant-based options, you can boost your fiber, antioxidant, vitamin, and mineral intake. Find out more below!

READ MORE: Weight Loss Experts Tell Us How Much Protein To Eat Every Day For The Best Results

"If you're looking to reduce stomach fat," Pallian says, "incorporating plant-based proteins into your diet can be a great way to do it." Specifically, she recommends eating legumes to get your daily plant-based protein and still lose weight! A legume is a plant or a seed from a plant in the Fabaceae family. And, when it's used as a dry grain, the seed is also called a pulse. Some common legumes include beans, soybeans, chickpeas, peanuts, and more.

"Pulses are a great source of protein and fiber, both of which can help reduce belly fat," Pallian notes. One healthy and tasty recipe you can make with legumes is a spicy chickpea buffalo wrap which she says is a "filling, protein-and-fiber packed lunch idea that includes lots of vibrant vegetables." Yum! Or, try a traditional South Indian red lentil dal (a dish that contains dried pulses that do not require soaking before cooking) that Pallian says is "packed with flavor and takes only 5 minutes of effort!"

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Pallian also recommends the plant-based proteins tofu and tempeh to lose visceral fat. Tofu is condensed soy milk that people press into varying levels of softness. The resulting solid white blocks come in silken, soft, firm, extra firm, or super firm levels. Similarly, tempeh or tempe is a traditional Indonesian food that is made from soybeans that are fermented into cake form. It actually contains more fiber and protein than tofu because it contains the whole bean. The soy protein in tempeh is more digestible because of the fermentation process.

"Soy products like tofu and tempeh are excellent plant-based protein sources that may help prevent belly-fat gain after menopause. A study of [15] postmenopausal women found that those who drank a soy-based shake every day for three months tended to gain less abdominal fat than those who did not," Pallian notes. A tofu-based recipe that she highly recommends is chili-garlic tofu.

If you're like us, you may be asking yourself what is "plant-based yogurt?" Pallian explains that plant-based yogurt is, as the name suggests, yogurt made from plants. It's typically made from nuts (like almonds, cashews, and coconuts) and even other foods like soybeans, plantains, oats, and peas. Plant-based yogurts are a great way for those who are lactose intolerant, allergic to milk, or just don't like milk to still get the incredible benefits of dairy-based yogurts!

"A systematic review of research showed a significantly greater weight loss among people taking probiotics, and there is some evidence that probiotics can help specifically reduce belly fat. When choosing a plant yogurt, read labels and compare protein content per serving," Pallian explains. Yogurt can also help reduce stomach inflammation which she says "has been linked to an increase in belly fat."

We probably don't have to tell you how healthy nuts are. Dietitians and nutritionists rave about this food group all the time! They are rich in protein, fiber, and healthy fats which can help you feel fuller for longer. And, nuts are also low in carbs.

"Nuts are a great snack to help with weight loss. They are packed with healthy fats, protein, and fiber that can help keep you full for longer and reduce cravings. Studies have found that eating small amounts of nuts helps dieters lose weight," Pallian notes, "A serving of nuts is 1 ounceabout a handfuland has about 160 to 200 calories."

"Protein in general helps keep blood sugar stable to keep energy levels steady and help thwart cravings. And swapping portions of animal proteins for plant proteins not only boosts fiber, antioxidant, and vitamin and mineral intake, it has been linked to decreased inflammation," Pallian says.

To help reduce visceral fat, you can try adopting a diet rich in plant-based protein. Proteins like legumes, tofu and tempeh, plant-based yogurts, and nuts help build and maintain lean muscle, maintain effective metabolic function, and keep you fuller longer. They're brimming with fiber, inflammation-fighting antioxidants, lots of nutrients, and fewer calories!

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4 Surprising Plant-Based Proteins To Help You Lose Weight - Yahoo Life

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