More and more people are turning vegan as the principles behind veganism are gaining popularity, and there are several reasons why people are doing so. Veganism is a dietary and lifestyle choice that involves abstaining from the consumption of animal products and their by-products, and that means they not only avoid meat and fish products, they also abstain from having honey (from honey bees), dairy products, and also gelatin because they are all obtained from animal sources. As mentioned above, people choose to adopt a vegan lifestyle for various reasons – some are driven by ethical concerns for animals, seeking to avoid their exploitation and harm. Others people choose veganism for health benefits, concern about environment, and for spiritual beliefs. Since vegans stay away from major protein sources such as eggs, meat, fish, dairy products, etc., they often wonder what are other sources could provide them the necessary protein to fuel their weight loss journey. As we all know, protein is one of the most important macronutrients that you should include in your diet; it’s not just for people who go to the gym and do heavy workout, it helps to boost weight loss a good deal. Experts do recommend to amp up protein intake due to its high satiety factor and thermic effect. Also, as we age, we need more protein for recovery of muscle loss and helps to get that toned look. Protein not only helps with weight loss, it helps to maintain weight as well. So, in this article, we have listed 9 Best Vegan Sources of Protein To Boost Weight Loss.
1. Nutritional Yeast:
Nutritional yeast is an excellent source of high-quality protein, essential amino acids, and B-complex vitamins, making it apt to include in the diets of vegans, vegetarians, and anyone looking to boost their protein intake. Nutritional yeast is a deactivated, good source of protein, and has a cheese-like flavor. The protein in nutritional yeast is considered high-quality and easily digestible. You can add nutritional yeast to omelettes, veggie bowl, chickpea salad, veggie stir fry, etc. to amp up protein intake without compromising on taste or nutrition.
Tofu is an amazing source of vegetarian protein. It is made from soybeans, and a rich source of plant protein and that’s the reason why Rati Beauty weight loss programs uses tofu in many of its weight loss recipes. Tofu can be used minced, as chunks or in cutlet forms.
All lentils/dals, whether it’s masoor, lobia, or toor, provide ample protein, fiber, iron, and other minerals essential for smooth functioning of the body. If dal-chawal is a staple in your diet, your protein requirement is kind of sorted.
An extremely good source of plant-based protein, chickpeas or chole not only taste delicious, they can mimic the flavour of meat too with the addition of correct spices. The protein promotes satiety and reduces hunger, while the fiber helps control appetite and promotes feelings of fullness. The combination of protein and fiber in chickpeas slows digestion and stabilizes blood sugar levels, reducing cravings for high-calorie foods. Chickpeas can be made into hummus, pindi chole, chana chaat, and yummy chana pulao as well.
5. Almond Butter:
Dump sugar-rich chocolate spreads and switch to almond butter because almonds are a type of nut that contains all nine essential amino acids, making them a complete protein source. Almond butter makes a nutritious and protein-rich spread along with the goodness of healthy fats. Add almond butter to smoothies, as a dip, to oatmeal bowl, or just have it with fruits like apple – it’s delicious, filling, and weight loss friendly too.
Tempeh is a soy-based product that is rich in protein, making it a popular choice for vegans, vegetarians, and for those individuals who want a good source of plant-based protein. Tempeh uses the whole soybean, which retains more of its original nutrients, including protein, fiber, vitamins (such as B vitamins), and minerals (such as iron, calcium, and magnesium). It can be grilled, stir-fried, crumbled, or used as a substitute for meat in many recipes.
7. Kidney Beans:
Rajma chawal is a comfort food for us Indians, and the good news is that you can have rajma chawal even while on a diet. In addition to protein, kidney beans are an excellent source of dietary fiber, the combination of which promotes satiety. Kidney beans are rich in other essential nutrients, including iron, potassium, magnesium, and B vitamins that help to boost metabolism too.
8. Pumpkin Seeds:
Pumpkin seeds contain all nine essential amino acids, making them a good protein source. In addition to protein, pumpkin seeds are a good source of healthy fats, minerals and nutrients, including iron, magnesium, zinc, potassium, and phosphorus. You can have them as snack, add into a trail mix, sprinkle on salad, smoothies, oatmeal, and also to garnish soup.
9. Chia Seeds:
Chia seeds are an excellent source of plant-based protein, with all nine amino acids in them. Chia seeds are high in fiber and healthy fats – a combination of which helps you to shed weight. Add them to oatmeal, soups, salads, Greek yogurt, lassi, parfait, smoothies, raita – and oh, you can also knead them into the chapati dough to reap its weight loss benefits.
Overall, on the Rati Beauty Diet, you can find a range of diet plans designed to cater to all your dietary concerns and help you achieve your weight loss goals. Whether you’re looking to shed a few pounds or adopt a healthier lifestyle, these plans are tailored to suit your individual needs. With a variety of options and expert guidance, you can embark on your weight loss journey with confidence, knowing that your dietary requirements are taken care of by the Rati Beauty Diet. Subscribe to the Rati Beauty app to access all our weight loss diet plans.