We have all heard of diets based on protein intake to lose weight easily, but they run the risk of overloading your internal organs, thus causing various health problems. The truth is that these proteins are essential in our diet, but probably not many people consume them in sufficient quantities, thus encountering difficulties in losing extra pounds.
We will explain how you can start consuming more protein to lose weight in a balanced way, without abusing those of animal origin and get a slimmer waist, while enjoying many other benefits.
The importance of protein intake to lose weight
Protein intake is especially important during the growing period, pregnancy or for people who do not exercise every day. These should not be missing from your daily meals. Many people abuse carbohydrates (bread, pasta, sweets, etc.) and forget about protein. On the other hand, other people eat a lot of protein, but only of animal origin, and this excess can cause kidney or liver problems.
What does protein give you?
- Provides firmness to your body and prevents the flabby appearance of muscles and skin.
- They nourish your hair, skin and nails.
- They are essential for bone health.
- Prevent water retention in the body (feet, eyelids, ankles, etc.)
- It gives you energy, endurance and vitality.
- I strengthen your immunity.
- Helps burn fat, especially around the waist.
- Prevent constipation (especially vegetable proteins).
A balanced meal
A balanced meal, throughout the day, should contain:
- Proteins of animal or vegetable origin
- Raw and cooked fruits and vegetables
- Carbohydrates, preferably whole grains (rice, oats, millet, wheat, etc.)
- Healthy fats (vegetable oils, nuts, avocados)
The proportions vary according to the age and lifestyle of each person, but the best indications of a balanced diet are well-being, energy and maintaining an adequate weight.
Sources of animal protein
The sources of protein of animal origin are the following:
- Meat: red (beef, lamb, pork) and white (chicken, turkey)
- Fish: white (hake, turbot, anglerfish) and blue (salmon, tuna, swordfish)
- Seafood (oysters, shrimp, mussels)
- Milk and dairy products (cheese, yogurt, butter, cream): cow, goat, sheep
Try not to abuse red meat, cold cuts, crustaceans and high-fat dairy products. Choose other proteins instead. Eggs, for example, are one of the healthiest and richest sources of protein, especially egg whites.
Also, try to choose organic products, as numerous studies have shown that hormones and drugs administered to animals enter our body directly. Also, the conditions in which the animals live can have a negative effect on the taste and quality of food. It is better to eat less animal protein, but of a higher quality.
When cooking, choose healthier ways to cook: grilled, boiled or baked.
Vegetable protein sources
Vegetable proteins are also an excellent source of protein, as good as those of animal origin. Many people even digest them better. Although the amount of protein is smaller, the truth is that the body absorbs them better. Include this type of protein in your meals to lose weight healthily. They also contain fiber and many vitamins and minerals, thus being essential in your diet. It is good to combine both types in your weekly menu.
- Vegetables: beans, chickpeas, peas, lentils
- Walnuts: pine seeds, hazelnuts, almonds, pistachios
- Edible mushrooms
- Fruits: Although fruits contain little protein, the largest amounts are found in avocados and bananas.
- Cereals. Cereals do not contain large amounts of protein either, with the exception of wheat, semolina and rye. The combination of cereals and vegetables is great to give you the amount of vegetable protein you need.
- Algae, especially spirulina
- Wheat gluten
- Sprouted seeds
People with high cholesterol or triglycerides should eat more vegetable than animal protein. It is recommended to consume animal protein only once a week.
Photo source: ponte1112, joannova and ulteriorepicure.