10 high protein sources for vegetarians: Get Fit with better diet

Why protein for weight loss?

Fitness enthusiasts always recommend taking a high protein diet for weight loss. But the question that arises is what are good sources for vegetarian diet what is the linkage of protein to weight loss

Taking proteins can actually have an effect on certain hormones that regulate weight loss. For example, a hormone in our brain sends signal to brain that we are hungry. Consuming proteins in diet can alter these hormones to not produce these signals and reduce appetite. Another major reason is metabolic rate of proteins which is 20-30 percent of calories as compared to just 5-10 percent of carbs and 0-3 percent in fats. These means if you are consuming 200 calories of paneer, only 170 will be left as calories and rest will be used up for digestion.

Eating protein rich diet may keep you fuller and satiated for long, thus reducing cravings and extra calorie intake. Lastly, Not including protein can lead to muscle loss. When a person in trying to lose weight more often than not it can lead to loosing muscle weight which is not recommended. Consuming these diets can ensure that you do not have to lose muscle weight.

Dilemma for vegetarians

It is often said that vegetarian diets lack high protein sources making it difficult for weight loss journey. This is one of the reasons many people are demotivated to start their weight loss journey. However, even vegetarians and vegans can have options to explore without the guilt feeling. There are several plant-based and dairy based products available in market that you can include in your diet. Some of them even have as much protein as in non- vegetarian diets and meats. 

10 protein rich substitutes for vegetarians

1. Paneer: Cottage cheese or paneer is one of the best- source of protein for vegetarians as it is made from milk. It contains about 18-20 gm of protein per 100 gm making it a perfect alternative to chicken.
2. Soy chunks: Another perfect source for both vegetarians and vegans who want plant-based nutrition. You can include soy chunks, granules, soy chap. 100 gm provide a whooping 50 gm of protein making it amazing for your weight loss. Also contains Omega 3 fatty acids, calcium and iron.
3. Tofu: If you believe in plant-based diet then instead of Paneer you can opt for tofu. It is made from soy milk instead of dairy milk. 100 gm contains 8 gm of protein.
4. Lentils: For both vegetarians and vegans and in a country like India, lentils are often the main source of proteins in households. It is easy to include in Indian cuisine. The most content of protein is found in Moong and urad among other lentils which has 10 gm per serving.
5. Beans: Beans and legumes like Rajma or Chikpea are again very beneficial. 100 gm contains 25 gm of protein. It also has lots of fibre making it perfect for gut health.
6. Quinoa: One of the underrated sources in India, Quinoa is an emerging grain and for the right reasons. It is gluten free and protein rich providing 8 gm per serving. Perfect for people with gluten-based allergies and lactose allergies.
7. Oats: A great option for breakfast oatmeal can provide around 15 gm of protein in a serving. It is quite versatile and full of micronutrients making it a suitable option for everyone.
8. Nuts and Seeds: These contain about 15-20 gm protein per 100gm. They are easy to include in recipes and diet. You can consume soaked nuts and seeds in morning or as snacks before workout.
9. Edamame: Not a very popular dish in India till now, however it has high nutritional value. Low in calorie and high in micronutrients, these are excellent for weight loss.
10. Greek Yogurt: Greek Yogurt is getting popular in India and due to the right reasons. Perfect for maintaining a healthy gut health, this yogurt can be a great side dish and snack.