vegetarian weight loss

"45 Vegetarian Protein Sources You Should Be Eating" Review

Are you looking for protein sources outside of meat? Here are my favorites from the recent weight loss list "45 Vegetarian Protein Sources You Should Be Eating".

EGGS


Eggs are a great source of heart-healthy monounsaturated and polyunsaturated fats and are an excellent source of protein, with 6 grams of the stuff in a single 70-calorie egg.

Personal Trainer Wisdom: The word vegetarian is defined as "relating to the exclusion of meat or other animal products from the diet". If this is so, why are eggs, which is an animal product, on this list of vegetarian protein sources? My guess is that people still think eggs are dairy (thanks to the lobbyist-influenced version of health, the Food Pyramid)...and dairy, for some unknown reason, is not considered an animal product (which doesn't make sense). Moral of the story: Eggs don’t belong on this list, but, yet again, they have appeared on another vegetarian list. Nevertheless, if you choose to eat an animal protein, I think eggs are the best whole nutritional option after fish and seafood. Like all animal products that cause inflammation, though, you should be mindful of its effect on your body.

EDAMAME


A single cup of edamame contains 17 grams of protein, 8 grams of fiber, and is a great source of heart-healthy fats.

Personal Trainer Wisdom: If you choose a soy product, I believe that this is the only acceptable form. Why? It's whole and unprocessed, of course. I'll admit, though, there is much to debate about the health benefits of soy. To be safe, limit your consumption (think GMOs).

ALMONDS


In just half a cup of almonds, you get 15 grams of protein, 9 grams of fiber, and high levels of calcium, magnesium, phosphorus, and vitamin K. Whether you're eating them raw, using almond flour in your cooking, or adding them to your salad, almonds are one of the easiest ways to get more protein in a meat-free diet.

Personal Trainer Wisdom: Almonds, as well as most nuts, are easy to add to everything. While this article is bragging about its protein and fiber, you should still be mindful of the (good) fat and calories it may add to a meal.

CHICKPEAS


Chickpeas pack a lot of protein in a small package, whether you're adding them to your salad or topping your veggies with hummus. One cup of chickpeas contains half of your daily potassium, nearly 70 percent of your daily iron, and 39 grams of protein — that's as much as you'd get in half a dozen eggs!

BLACK BEANS


Black beans are a staple in many vegetarian meals, thanks to their high protein and fiber content, with 39 grams of protein and 29 grams of fiber per cup.

Personal Trainer Wisdom: Most beans are great source of fiber and protein. I add beans to every meal of my day. If you're worried their physical effects on your body, drain and heat them thoroughly to remove as much of the symptom-causing lectin as possible.

LENTILS


Filling and easy to incorporate into everything from baked goods to curry, lentils should definitely earn a spot on your grocery list. While a full cup of cooked lentils has only 230 calories, you'll also get 18 grams of protein and 16 grams of fiber.

Personal Trainer Wisdom: Outside of beans, lentils are another big punch of protein and fiber in one bite.

HEMP MILK


Yes, it comes from the same plant as pot. No, that doesn't mean it will give you a buzz. What hemp milk will give you, however, is a great dairy milk alternative with 3 grams of protein and 2 grams of fiber per cup. Make sure your hemp milk is unsweetened, though — many brands add as much as 30 grams of sugar per cup to this normally low-carb drink.

Personal Trainer Wisdom: I also add hemp seeds to my meals for the same nutrition as well.

CHIA SEEDS


With 6 grams of protein and 9 grams of fiber in just 2 tablespoons, you'll be making your favorite food way more filling when you sprinkle these bad boys on top.

Personal Trainer Wisdom: You can easily add any seed to your meal to increase it's nutritional density. Chia seeds are my favorite. They offer protein, fiber, and plenty of the omega-3 fatty acids!

SPINACH


10 ounces of spinach has 8 grams of protein, 6 grams of fiber, and more than 500% of your daily vitamin A.

Personal Trainer Wisdom: Make Bugs Bunny proud and start eating this leafy protein option instead of your typical lettuce. Try to choose the most nutrient-dense option whenever possible.

BRUSSELS SPROUTS


A cup of Brussels sprouts (which is a pretty small serving, considering each individual sprouts' size), has 3 grams of protein, 3 grams of fiber, and more than your daily recommended dose of vitamin C.

Personal Trainer Wisdom: Not a high portion of protein, but a nice addition to any plate. Keep in mind that Brussels sprout tossed with olive oil and bacon may offset these health benefits.

What other vegetarian protein sources are missing from this list?

Picture Credit:
Zerobelly.com-Are lentils a good protein source?

More to Read:
Are you ready to try a few weight loss tricks from a personal trainer in Chicago? Check out 6 Things 'Successful Diets Have In Common.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 45 Vegetarian Protein Sources You Should Be Eating " on MSN.com.
"45 Vegetarian Protein Sources You Should Be Eating" Review
Learn how to lose weight from a personal trainer in Chicago.
 

36 Ways to Fulfill Your Protein Needs While Losing Weight

Over the last 10 years as a personal trainer, my personal training clients have been searching for other ways to integrate protein into their weight loss diets without adding more animal products.

While there are many ways to do this, you should be mindful of your true protein needs. Unfortunately, plant-based foods are incomplete proteins and don't provide the essential amino acids that meat and dairy offer. Nevertheless, you can combine a number of plants to meet your essential protein quota.

Here is a list of non-animal proteins that you should include in your diet to help you reach your weight loss and personal training goals. I've also included several combinations to find the nutritional balance you're looking for.

Legumes:

Beans (Black, Broad, Kidney, Lima, Mung, Navy, Pea, and Soy)
Black-eyed peas (Cow-peas)
Chickpeas (Garbanzos)
Lentils
Peanuts
Peas

Seeds:

Pumpkin
Seed sprouts (Alfalfa seed, Lentils, Mung beans, Peas, and Soybeans)
Sesame
Squash
Sunflower

Nuts:

Almonds
Brazil nuts
Cashews
Coconut
Filberts (Hazelnuts)
Macadamia
Peanuts
Pecans
Pine nuts
Pistachio
Walnuts

More plant-based foods to consider:

Quinoa
Buckwheat
Hempseed
Chia
Spirulina (with nuts)

Combination sample 1 for a meal: Nuts and seeds plus legumes

-Roasted nuts, seeds and peanuts
-Lentils and almonds (Lentil soup with a serving of almonds on the side)
-Bean curd with sesame seeds
-Hummus (chickpea and sesame paste)
-Bean soup with sesame meal
-Trail mix with toasted soybeans and pumpkin seeds

Combination sample 2 for a meal: Corn plus legumes

-Pinto beans in a corn tortilla
-Tortillas with refried beans
-Roasted corn and butternut squash


Article Credit:
36 Ways to Fulfill Your Protein Needs While Losing Weight
Foods vegetarians can include in their diet to help them reach their nutrition and weight loss goals.