Why Is A Protein Rich Diet Important?

People who wish to lose weight may associate protein-rich diets with body-builders who eat large quantities of red meat, and therefore decide that it’s not for them. However, this is an outdated assumption, and a protein-rich diet is one of the best ways of losing weight. Here’s why, and some foods which are high in protein and ideal for those on a weight loss program.

The bottom line is, eating a high protein diet will mean you feel fuller after eating less food. It also helps you to stay feeling full for longer, reducing the temptation to resort to unhealthy snacks for a quick energy fix. Instead, protein aids the slow release of energy throughout the day, keeping the engines running nicely in between meal times.

Not only does protein keep you full, but it also aids the growth and repair of cells and tissues in the body, which is essential for good digestive health, bone health, and hormone regulation. It also helps the muscles to repair after exercise, which is why it is important for those undertaking a strength training regime.

It is a common assumption that to get enough protein, you have to eat large quantities of red meat. Dieters often avoid red meat, because of its high fat content, but in order to maximise the chances of losing weight successfully, extra sources of protein should be introduced. In fact, even a wholly vegetarian diet can be packed with protein.

For vegetarians who wish to lose weight, it is perfectly possible to eat a nutritionally balanced and filling diet with no compromises. Alternative sources to protein than meat include grains and pulses, such as lentils, beans, and chickpeas; dairy, including milk, cheese, and yoghurt; soya and tofu; nuts and seeds; and eggs.

Easy ways to eat more protein include adding a few spoonfuls of natural or Greek yoghurt to a handful of berries for dessert, making bean or lentil-based casseroles in a slow-cooker, and freezing in batches for future use, and adding a sprinkling of nuts or seeds to cereals, salads, and pasta or rice dishes.

An example of a protein rich meal plan which avoids meat and fish could include scrambled eggs on brown toast, or porridge topped with nuts and seeds for breakfast. For lunch or dinner, an open omelette topped with feta cheese, cherry tomatoes, spinach, butternut squash, and flavoured with chilli and garlic, is both tasty and very filling.

Eggs are particularly beneficial, because they are a complete protein source. This means that they contain all nine of the amino acids which are indispensable to the human body. Amino acids form the long chains of molecules which make up proteins.

The British Nutrition Foundation lists the nine essential amino acids as the following:

Isoleucine; Leucine; Lysine; Methionine; Phenylalanine; Threonine; Tryptophan; Valine; and Histidine. Incredibly, one humble egg contains all of these! Eggs are also a good source of iron, which is important for those following a vegetarian diet.

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