Read on Twitter
the importance of protein/ high protein foods for sustainable weightloss: a thread ੈ♡˳
↻/♡ appreciated
↻/♡ appreciated
disclaimer ! i am not a medical professional ! most of this is from background knowledge and some of it is researched but i’ll try to leave as many resources as possible at then end of the thread !
why do you need protein ?
proteins are made up of amino acids, and your body uses amino acids to build and repair muscles, bones, basically everything. its especially important to get enough protein on a restrictive diet, as your body is already weakened and a low protein intake
proteins are made up of amino acids, and your body uses amino acids to build and repair muscles, bones, basically everything. its especially important to get enough protein on a restrictive diet, as your body is already weakened and a low protein intake
is associated with increased infections, slower healing times and reduced muscle mass. it’ll also help prevent physical symptoms of a restrictive ed like hair loss and brittle nails. it’s important to get enough protein everyday since your body can’t store amino acids.
how much protein should you be getting a day ?
the RDA (recommended dietary allowance) for protein is .8g per kilogram of body weight. if you exercise frequently the RDA is 1.2 to 2g of protein per kilogram. it’s important to space your protein out through the day.
the RDA (recommended dietary allowance) for protein is .8g per kilogram of body weight. if you exercise frequently the RDA is 1.2 to 2g of protein per kilogram. it’s important to space your protein out through the day.
why is protein beneficial for weightloss ?
protein will help keep you satiated longer, and actually increases the levels of appetite reducing hormones in your body. a high protein diet has been shown to burn an extra 80-100 calories a day, and when combined with strength
protein will help keep you satiated longer, and actually increases the levels of appetite reducing hormones in your body. a high protein diet has been shown to burn an extra 80-100 calories a day, and when combined with strength
exercises, protein can help build lean muscle mass, which will increase your bmr / metabolism. it will also help prevent your metabolism from slowing down in the first place and has been shown to reduce late night cravings.
now onto the foods !
vegetarian / vegan protein sources !
vegetarian / vegan protein sources !
。eggs !
1 large egg - 6 grams of protein - 70 calories. eggs are also super versatile ! https://www.egginfo.co.uk/recipe-category/low-calorie-egg-recipes
1 large egg - 6 grams of protein - 70 calories. eggs are also super versatile ! https://www.egginfo.co.uk/recipe-category/low-calorie-egg-recipes
。quinoa ! (vegan)
100g of cooked quinoa - 4.4 grams of protein - 120 calories. quinoa is really yum and filling for me personally. https://www.eatthis.com/10-quinoa-recipes-weight-loss/
100g of cooked quinoa - 4.4 grams of protein - 120 calories. quinoa is really yum and filling for me personally. https://www.eatthis.com/10-quinoa-recipes-weight-loss/
。greek yogurt !
6 oz of non-fat yogurt - 17 grams of protein - ~100 cals (depends on the brand). this is literally my biggest safe food i eat it everyday. https://greatist.com/health/greek-yogurt-recipes-healthy-delicious#smoothies
6 oz of non-fat yogurt - 17 grams of protein - ~100 cals (depends on the brand). this is literally my biggest safe food i eat it everyday. https://greatist.com/health/greek-yogurt-recipes-healthy-delicious#smoothies
。beans ! (vegan)
there’s a lot of different types of beans but the ones highest in protein are soybeans, lentils, black beans and chickpeas ! they provide 29 - 36 % of the DV for protein per cup cooked. https://www.lifehack.org/286922/10-delicious-bean-recipes-help-you-lose-weight
there’s a lot of different types of beans but the ones highest in protein are soybeans, lentils, black beans and chickpeas ! they provide 29 - 36 % of the DV for protein per cup cooked. https://www.lifehack.org/286922/10-delicious-bean-recipes-help-you-lose-weight
。tofu ! (vegan)
1/2 cup of tofu - 10 grams of protein - 94 cals. tofu is literally one of the most versatile foods ever you can get so creative with it ! https://www.eatingwell.com/recipes/18001/ingredients/tofu/
1/2 cup of tofu - 10 grams of protein - 94 cals. tofu is literally one of the most versatile foods ever you can get so creative with it ! https://www.eatingwell.com/recipes/18001/ingredients/tofu/
。nutritional yeast ! (vegan)
1/4 cup of nutritional yeast - 8 grams protein - 60 calories. umm i think this is kinda gross oops lol https://www.theedgyveg.com/2019/12/12/vegan-nutritional-yeast-recipes/
1/4 cup of nutritional yeast - 8 grams protein - 60 calories. umm i think this is kinda gross oops lol https://www.theedgyveg.com/2019/12/12/vegan-nutritional-yeast-recipes/
meat sources !
。chicken breast !
100 grams of chicken breast - 31 grams of protein - 165 calories. you can literally do anything with this. https://www.cookinglight.com/food/recipe-finder/healthy-chicken-breast-recipes
100 grams of chicken breast - 31 grams of protein - 165 calories. you can literally do anything with this. https://www.cookinglight.com/food/recipe-finder/healthy-chicken-breast-recipes
。turkey bacon !
1 slice (uncured) - 6 grams of protein - 45 calories. nutrition for this will vary widely by brand but this is for what i have at home. it tastes exactly like bacon but isn’t gross and greasy. https://www.google.com/amp/s/www.huffpost.com/entry/turkey-bacon-recipes-that-taste-good_n_6594938/amp
1 slice (uncured) - 6 grams of protein - 45 calories. nutrition for this will vary widely by brand but this is for what i have at home. it tastes exactly like bacon but isn’t gross and greasy. https://www.google.com/amp/s/www.huffpost.com/entry/turkey-bacon-recipes-that-taste-good_n_6594938/amp
。ground turkey !
4 oz of 93% lean turkey - 20 grams of protein - 160 calories. i use this instead of beef for burgers, meatballs, etc ! https://themodernproper.com/10-best-ground-turkey-recipes
4 oz of 93% lean turkey - 20 grams of protein - 160 calories. i use this instead of beef for burgers, meatballs, etc ! https://themodernproper.com/10-best-ground-turkey-recipes
i’ve been doing this for like an hour and i’m tired lol so here’s a link to more protein sources if you need some ! https://www.healthline.com/nutrition/20-delicious-high-protein-foods#TOC_TITLE_HDR_15
sources i used
。 https://www.dietdoctor.com/high-protein/foods#vegetables
。 https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight#TOC_TITLE_HDR_6
。 https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
。 https://www.verywellfit.com/what-are-the-effects-of-protein-deficiency-4160404#what-does-protein-do
。 https://www.dietdoctor.com/high-protein/foods#vegetables
。 https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight#TOC_TITLE_HDR_6
。 https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
。 https://www.verywellfit.com/what-are-the-effects-of-protein-deficiency-4160404#what-does-protein-do
i hope this was helpful ! please rt i put a lot of work into this :]
end of thread ੈ♡
