For those of us who have the habit of binge-eating, opting for protein-rich diets can do wonders, according to a new study.
For years, many diets have been claimed to be safe and healthy ways of shedding those extra kilos, but now the brand new official analysis has confirmed that increased protein consumption really does make us feel fuller.
The recent popularity of low-carb, high-protein diets can partially be attributed to the fact that dieters often feel fuller when protein intake is high, even if they are consuming fewer calories overall.
SOURCES OF PROTEINS
Amino acids are the building blocks of protein and are found in a variety of foods.
Good sources of proteins are not hard to find for both vegetarians and non-vegetarians. Meat eaters can choose from eggs, chicken, cooked lean meat and fish. Vegetarians can choose from nuts, seeds, soy products like tofu, dairy products and legumes including variety of beans and split peas.
Here are some pointers for selecting good sources of protein:
Despite getting a bad reputation a few years back due to cholesterol concerns, eggs truly can be part of any healthy diet. The calories in eggs are low and they provide around five grams of protein per serving. They are the most budget-friendly protein source. They are easy to prepare, and can be used creatively in many different ways.
Poultry is a good source of protein. Chicken consists of high-quality protein (that is, protein that contains the eight essential amino acids) and a relatively low amount of fat. In addition, fat in chicken is mostly of the unsaturated type, which protects against heart disease. Thus, chicken is often recommended by physicians and nutrition counselors as an alternative to red meat (beef and pork), which typically has more fat and more saturated fat. Chicken breasts are the classic lean muscle-building protein.
Fish – Certain types of fish are the healthiest sources of lean protein. They are lower in saturated fat. Cold-water fish, such as salmon, is an excellent choice as it contains high amounts of omega-3 fatty acids, a “good” fat that can be beneficial to your health.
Dairy foods are packed with protein and contain bone-building calcium, too. Low-fat dairy products are an ideal source of lean protein because much of the saturated fat has been removed from them. They provide vitamin D and calcium. Low-fat cheese, milk and yogurt are staples of a healthy diet as they can be worked into almost any meal or as a part of healthy snacks.
Beans, Peas and Lentils
Beans, peas, and lentils are also good lean protein sources, particularly for those who follow a vegetarian diet. They provide plenty of fiber, which most of us need to increase in our diets. The protein and fiber pack a “one-two punch” that can help you feel fuller much longer than other foods and thereby prevent overeating. Try adding them to other recipes such as chili, soup, or make a healthy salad to keep your diet on track.
Source : timesofindia.indiatimes.com, mensfitness.com & poultry protein