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Top 9 Healthiest Foods to Eat to Lose Weight

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Super-foods build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. But did you know new evidence suggests these foods can also help you get—and stay—slim? 

  1. Chicken Skinless chicken breasts are a traditional backbone of healthy weight-loss plans. Because chicken has no carbs and just 5 g of fat per 3- to 4-oz. serving, many dieters rely primarily on chicken for their protein needs. Whether you prefer the breast or a skinless thigh or leg — which are similar in low-fat content — chicken is an excellent source of lean protein and has essential nutrients, including iron and zinc.
  1. Eggs- Eggs are among the healthiest foods on the planet and the yolk is by far the most nutritious part. Just imagine, the nutrients contained in one egg are enough to grow an entire baby chicken. Despite the fear mongering of the past few decades, eating eggs does NOT give you heart attacks. It’s nonsense. Eating eggs changes your cholesterol from small, dense LDL (bad) to large LDL (good), increases HDL (good) cholesterol and provides the unique antioxidants lutein and zeaxanthin which are incredibly important for eye health. Eggs are high on the satiety index which means that they are particularly prone to make you feel full and eat less overall calories. A study in 30 overweight and obese women revealed that a breakfast of eggs  made them eat less overall calories for up to 36 hours. Bottom Line: Eggs are extremely nutritious and are so fulfilling that they make you eat less overall calories. Among the healthiest foods on the planet.
  1. Fish- Fish is very healthy and eating it is associated with a much lower risk of depression, other mental disorders and several chronic diseases.
  1. Vegetables- Vegetables are high in fiber, antioxidants and nutrients but very low in calories. Eat a variety of vegetables every day.
  1. Fruit- Fruits are real foods. They are tasty, increase variety in the diet and don’t require preparation. If you enjoy eating fruit, have some. If you need to lose weight then it’s probably best not to eat more than one per day.
  1. Nuts and Seeds- Nuts and seeds are nutritious, healthy and generally associated with improved health. Eat them, but not too much.
  1. Tubers- If you’re healthy, active and don’t need to lose weight, you can eat tubers like potatoes and sweet potatoes.
  1. Fats and Oils- Supplement your diet with some healthy saturated and monounsaturated fats. If appropriate, take some cod fish liver oil each day. Choose saturated fats for high-heat cooking.
  1. High-Fat Dairy- High-fat dairy is associated with lower risk of weight gain and a reduction in cardiovascular disease risk in some observational studies.

Source: https://healthylivinghowto.com/top-9-healthiest-foods-to-eat-to-lose-weight/

 

 

Myth: Vegetable protein is just as good as animal protein

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Myth: Vegetable protein is just as good as animal protein

Just to be clear, we’re not opposed to getting some protein through plant sources. However, we would not rely only on plant-based protein sources, especially without using nutritional supplements.

A higher protein diet typically has 30% or more of its calories from protein. Put another way, protein intake is often 1 gram per pound lean mass to 1 gram per pound body weight, depending on one’s body composition. To achieve protein intakes that high without supplementation would be difficult with only plants, unless someone ate an enormous amount of soy. 

Aside from the difficulty in getting enough protein from plants alone, most are deficient in certain amino acids. It’s possible to combine them, but it takes some practice. Frankly, other than observational studies comparing one country’s food consumption against another’s, it’s hard to find a reason to recommend plant-based proteins over high-quality animal proteins.

For now, we just want to point out that the quality of proteins, and the amount per serving, in vegetable foods and animal foods is dramatically different. We recommend  all for eating plenty of vegetables and fruit each day, but it’s for the vitamins, minerals, fiber and phytonutrients, not for the protein they contain.

Source: https://healthylivinghowto.com/5-myths-about-protein-intake/

 

Season’s Greetings & Best Wishes!

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May you be bestowed with knowledge and wisdom, have a blessed Vasant Panchami!

Team IB wishes a very Happy & Prosperous Diwali to all!

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Food that are a perfect nutrition boost & packed full of Protein!

 

KNOW PROTEIN

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:

Eggs
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.

Chicken 

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.

Low-Fat Dairy
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

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