Which herbs provide the best weight loss?
Steak (T-bone) helps fat burning and muscle building, and is also an easy and preferred food to consume due to its taste.
In addition, foods such as hamburgers, meat dishes and pastrami consumed during the day are also made from steak, but these cannot be said to be very healthy. In our society where whey protein powders are increasing, we need to understand well the benefits of foods containing this essential protein.
Are we eating the right way?
Nowadays Smoothie-style drinks made from powdered whey proteins instead of quality natural proteins have become very common because they are cheap and practical. However, new research shows that the majority of the daily protein a person needs should come from vegetables instead of meat and dairy products
. According to research conducted by the Journal of Diabetes, people who meet their protein needs from vegetables are less prone to obesity, diabetes and heart diseases than those who meet their protein needs from animal sources. According to studies conducted by Nutrition Journal, it was stated that "Proteins from vegetables
may play a role in preventing obesity." Protein is found in almost all vegetables, especially
nuts and whole grains. However, this does not show that the proteins found in plants are essential proteins
. Therefore, taking supplements from animal proteins would be the right choice.
Which plants help you lose weight best?
An average of 0.8-1.1 grams of protein per kilo of weight should be consumed per day. In other words, 60 grams of protein per day would be suitable for a 68 kg person, and approximately 80 grams of protein per day for a 90 kg individual.
Plants containing protein that help with weight loss:
Chia seeds
Chia, which is very popular today,
2 tablespoons contain 8 grams of protein. This food, which is very popular today, is not a miraculous slimming food on its own, but can be used with the diet.
Although chia seeds do not contain high protein, they contain 9 essential amino acids of high quality. This allows them to be easily converted into muscle in the body. Thanks to the fat, protein and fiber it contains It regulates blood
sugar and helps achieve weight loss as a great hunger suppressant. Additionally
It can reduce the risk of heart diseases with the alpha linoleic acid (a special type of omega3) it contains.
(Pennsylvania State University)
How to consume homemade vegan You can keep your morning energy level at high levels by adding it to smoothie or yoghurt/milk.
Green soybeans (Edamame)
The amount of protein in 1 plate is 8 grams
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“Steamed soybeans are very rich in essential amino acids and fiber.” Jay Cardiello.
Soy contains complete proteins, magnesium and minerals necessary for muscle development. It also contributes to energy production and carbohydrate metabolism in the body.
How to consume You can consume soybeans as an appetizer or a midnight snack.
Roasted or roasted. Otherwise, you can put it in small containers and use it as a snack during the day. At the same time
You can also cut it, roast it in a pan and use it in your sandwiches instead of meat.
Hemp seeds
The protein in 2 tablespoons is 7 grams
As is known, hemp is used in drug production, but in many countries it has now started to receive nutritional approval to be used for good purposes. Studies show that it can fight heart diseases, obesity and metabolic syndrome thanks to the protein, fibers and omega 3 it contains.
Or you can consume it by mixing it with your breakfast cereals. It can also be consumed after sports
by mixing it with sports drinks or milk.
Quinoa
The protein in 1 plate is 8 grams
There are many quinoa products. The variety has taken its place on the shelves of markets around the world. Quinoa is a food that has survived from ancient times to the present day. It contains more protein than many grains. It contains an effective dose of healthy unsaturated fatty acids that are beneficial for the heart and is also a good source of fiber. It makes the person feel full for a long time.
It has a slightly sour taste This grain is also a useful source of the amino acid called L-
arginine. Gina Consalvo, RD, LDN Eat Well With
In a study conducted on animals, L-arginine is said to promote muscle gain over fat gain
. Although we are not sure that the same effects will be seen on humans,
we know that there will be no harm in adding this healthy grain to your diet.
How can it be consumed? You can mix quinoa with the seeds into oatmeal, use it in cookies,
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You can sprinkle it on salads. It will be practical to boil it and put it in refrigerator bags and sprinkle it on your salad for lunch.
Ezekiel Bread
“Sprouted grains; A bread made with wheat, barley, kernels, lentils, millet and spelled.
. It contains 18 types of amino acids and 9 of them are essential amino acids.” Consalvo. This feature is unique to Ezekiel bread, which is not found in other breads. The sandwich you make between this bread will provide you with 8 grams of protein.
How to consume you can consume it as you would normal bread.
Amaranth
1 The protein in its plate is 9.3 grams
It was a plant used in ancient times, like quinoa. Since it does not contain gluten, it is a fiber that supports digestion and contains calcium and biceps-building iron. Celiac patients can use it safely.
How can it be consumed It creates a porridge-like consistency when cooked, which can be a good breakfast
alternative.
Egg
The protein in 1 egg is 6 grams
Even though it is not in the vegetable and grain group, eggs are a very necessary food in terms of protein. Egg
protein fills the muscles, supports metabolism, helps control hunger and ensure weight loss
. “Egg contains health-supporting choline. “At the same time, choline helps burn fats and plays an important role in brain health.” Consalvo.
How can it be consumed? It forms the basis of breakfast, can be used in sandwiches, can be used to strengthen the salad for dinner
. A snack containing only egg protein can also be made
Hummus
2.2 grams of protein in 2 tablespoons
“Chickpeas are a food rich in lysine. The tahini it contains is a food rich in the amino acid methionine.
While individually chickpeas and tahini contain insufficient protein, when combined, hummus becomes a food containing all essential proteins.” Consalvo. However, one point to be aware of
is that not all hummus in the markets contains tahini. Be careful to choose the ones with tahini.
However, the healthiest thing is to consume homemade hummus.
How to consume it You can use hummus instead of high-calorie mustard, cattchup and mayonnaise that you put on sandwiches
. You can choose it as a sauce for vegetables. Hummus is among the top 25 foods containing the highest protein in America.
Buckwheat
3 grams of protein in half a plate of cooked buckwheat
It does not contain gluten, Each half plate contains 2 grams of fiber and half of the daily requirement of magnesium.
Magnesium also plays an important role in muscle development and carbohydrate metabolism. A 2013 study in the Journal of
Nutrition found that high magnesium intake was linked to lower fasting glucose levels and
insulin, which in turn was associated with fat and weight gain
it is said. To have a flat stomach, you should keep your plate rich in nutrients.
How can it be consumed It can be added to noodles, made into pancakes, tomato sauces and avocado sauce
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