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Importance of Protein for Weight Loss
10 Amazing High Protein Breakfast for Weight Loss. Protein is very important to lose weightbecause this nutrients helps in many ways to lose weight. Actually, protein is a macronutrient that contains smaller units amino acids that forms a complete structure of protein. A protein molecule is formed by the combinition of 21 amino acids that comprises 11 non essential amino acids that means that are not required through diet already exist in our body and 9 essential amino acids that are required through diet.
Protein importance for weight loss is too much vast. Protein is just a nutrient that stomach digest it very slow because in its digestion stomach enzymes and hormones takes too much time. When digestion becomes late then body feel no hungar actually, appetite becomes slow and body feels full. So, it means we can stay away to take extra caloric diet like fast food, junk food items and fried items and we will not feel food cravings after short interval of eating. In this way, we shedd down weight fastly.
Protein also important to build muscle mass. Whem protein amount is taken according to body requirements it makes our metabolism fast and helps to make muscles strong and healthy. And when muscle mass is good then we feel active. Actually, to lose weight by following protein enrich diet we have to set ratio 35% carbohydrate, 45% proteins and 20% fats. Due to which we lose weight but it is according to Clinical Dietitian recommendations. Because in some cases this ratio of nutrients can be changed according to specific condition of body.
When we take protein more than carbohydrates for a long term in reference to lose weight, then stored fats in adipose tissues convert back to glycogen by biochemical reactions in our body and glycogen is converted to glucose to provide energy to our body. Because glucose is great form of energy for our body that remains full by taking mor carbohydrates in diet as compare to proteins or fats.
But when we get overweight, then extra calories that we take from carbohydrates stored in our body specially by liver bichemistry in glycogen but when it becomes too much, then this glycogen convert to fats and stored in adipose tissues that’s why we look overweight. And when we cut some calories from carbohydrates then our body stored fats give us energy as glucose and we lose weight.
Protein Food Sources
There are two types of protein sources; animal sources and plant sources. Animal sources provide proteins with fats and plant proteins provide just purely proteins. Animal proteins contain more iron as compared to plant proteins. Plant proteins also gives us fiber but animal proteins are less in fiber. And if we talk about which proteins are best to lose weight it totally depeds on conditions of patient.
If he is normal and spending healthy life with over weightthen we can choose easily animal proteins for purpose of weight loss and if we have problem of high blood pressure, cardivascular diseases, high cholesterol, diabetes or any other disease like diabetes then we have to take more protein from plants as compared to animal proteins.
Animal protein sources are mutton, beef, chicken, eggs, fish, milk, yogurt, butter, ghee and cheese. Plant based proteins contains pulses, lentils, legumes, nuts and seeds. Many herbal plants also contains protein sources like moringa etc. And these herbs types of herbs also have health benefits. And herbal protein intake should be according to herbalist because sometime we can affect by some components that can be harmful for us.
10 Amazing High Protein Breakfast for Weight Loss
| Recipe Names | Method to Prepare | Ingredients | Calories |
| Pine Apple Protein Shake | Take 1/2 cup pine apple, blend it in 1 glass of milk and add 8 almonds and 1 walnut in it and now make it fine blended shake. | 1/2 cup pine apple, 1 glass milk, 8 almonds, 1 walnut. | It contains 300 calories in it. |
| Apple and Banana Shake | Take 1 apple and 1 banana peel out them and blend it in 1 glass of chilled milk and then add 4 cashew nuts, 2 almonds, 1 walnut and 3 pistachew and make it bleded shake. | 1 apple, 1 banana, 1 glass milk, 4 cashew nuts, 2 almonds, 1 walnut, 3 pistachew | It contains 330 calories in it. |
| Oatmeal Shake | Take 1 cup of oats and roast it. Now add them in 1 glass of milk and blend it then add 1 banana and 3 dates in it and add 4 almonds and make it blend. | 1 cup oats, 1 glass of milk, 1 banana, 3 dates, 4 almonds | It contains 270 calories in it. |
| Protein Stuffed Sandwitch | Take 2 slices of bown bread and toast them at low flame and now make sesame seeds paste in small amount of milk now spread it on brown bread and take 2 lettuce large leaves toast them and keep in brown bread and boil 1 egg and now cut it into small pieces and keep it in brown bread slices. Now add 2 nuggets in this sandwitch and now sandwitch is ready. | 2 slice bread, 2 tbsp sesame seeds, 2 lettuce leaves, 1 egg, 2 nuggets | It contains 320 calories in it |
| Egg Omlette | Take 2 eggs and beat them. Now add 2 spoon basin in it. Now cut onion into small pieces and add in it and add salt black pepper ans some spices in it and beat it completely. Now add 1 spoon olive oil and now cook this omelette at low flame. | 2 Eggs, 2 spoon basin, salt, black pepper, spoon olive oil | It contains 280 calories in it. |
| Fruity Yogurt | Take thick yogurt and add sliced form 1 banana and 1/2 apple and now add crushed 8 almonds and 1 walnut and now mix it properly and eat it. | 1 cup yogurt, banana, 1/2 apple, 8 almonds, walnut | It contains 350 calories in it. |
| Cabbage and crushed nuts Sandwitch | Fry cabbage leaves in very low oil and now take 2 bread slices and toast them and take 2 chicken kabab and spread them in bread between and also spread fried cabbage leaves and now crush the 8 almonds and 1 walnut and sprinkle it in sandwitch. Now sandwitch is ready. | 2 to 3 leaves cabbage, 1 spoon oil, 2 slice of bread, 2 chicken kabab, 8 almonds, 1 walnut | It contains 320 calories in it. |
| Milk Oatmeal | Take 1 glass of milk and boil it now roast 4 tbsp of oats and add in this milk and cook it properly. Add 1 spoon honey and add 5 to 6 cherries without seeds or you can also add 5 to 6 blue berries. Now this recipe is ready. | 1 glass of milk, 4 tbsp oats, 1 spoon honey, 5 to 6 cherries wthout seeds or blue berries | It contains 250 calories in it. |
| Peanut Butter Sandwitch | First of all make butter of peanuts and take 2 tbsp of peanut butter and spread over 2 slices of brown bread and now take 1 leaf of lettuce add it in bread slice and fry 1 egg with salt and black pepper and now fry 2 spoon capcicum and add in bread. | 2 tbsp peanut butter, 2 slices of brown bread, 1 leaf of lettuce, 1 egg, 2 spoon capcicum | It contains 220 calories in it. |
| Chicken Sandwitch | Fry and roast 1 oz chicken make it juicey chicken piece and cut it into small pieces now stuff it in 2 slice of brown bread and now chicken sandwitch is ready. | 1 oz chicken, 2 slice brown bread, | It contains 280 calories in it. |
Conclusion
Protein plays vital role in weight loss because it controls appetite and hunger in a fantastic way we lose easily 1 kg per week easily. So, when we want to lose weight we have to increase protein servings more than carbohydrates that helps us to lose weight but it is technical technique that we can’t follow easily without consultation of a Clinical Dietitian. Protein intake also build mucle mass that makes us strong and healhy. Different breakfast that include high proteins helps us to lose weight.
