Can I eating vegetables and protein to lose weight?
Having the ideal weight seems to be everyone’s dream. However, weight often doesn’t go down even though you’ve been exercising, so it’s very important to pay attention to your diet to get maximum results in losing weight.
The thing to remember when you want to lose weight is that the process cannot be instant in a few days. But with measurable eating of Protein and vegetables to lose weight can be relatively faster.
Protein for weight loss
Can eating only protein to lose weight. When dieting to lose weight, we are advised to increase protein consumption. Check out the list of foods with the best protein for a successful weight loss diet.
Increasing your intake of protein-rich foods when trying to lose weight can help you feel full for longer and build lean muscle. Protein is one of the most important macronutrients that the body needs for cell regeneration and growth.
In general, everyone is required to consume 0.8 grams of protein daily to stay fit and healthy. Well, when we are on a special diet to lose weight, the amount of protein intake increases depending on fitness goals.
But remember, calories still count. So, the type of protein we add to our food is very important. Therefore, adding good quality, low-calorie protein can help keep us on track.
Read also: How Many Calories Should I Burn A Day To Lose Weight Calculator
Vegetables for weight loss
Can eating only vegetables to lose weight. Vegetables contain many important nutrients that make them the perfect food for a diet program. Many types of vegetables, especially green vegetables, are very low in calories and carbohydrates but full of fiber.
Leafy greens are also very high in vitamins, antioxidants, minerals, and calcium, which are not only great for your diet but also optimize your overall health.
This is evidenced by a study of a group of obese women in the National Center for Biotechnology Information NCBI who increased their intake of vegetables and fruit for one year.
As a result, they succeeded in losing weight significantly while being able to control hunger.
Here are 14 foods and vegetables that can lose weight fast
1. Eggs
Eggs are fast food for weight loss. Although it can increase bad cholesterol levels in some people, eggs are one of the best foods to eat if you are going to lose weight.
A study in 30 overweight women showed that eating eggs for breakfast kept you full longer and made study participants eat less for the next 36 hours.
2. Green Vegetables
Leafy greens have several properties for a weight loss diet. Eating leafy greens is a great way to increase the volume of your meal without adding calories.
Some studies have shown that foods and diets with low energy density make people eat fewer calories overall.
Leafy greens are also highly nutritious and high in vitamins, antioxidants, and minerals, including calcium, which has been shown to aid fat burning in several studies.
some of them that include green vegetables include kale, spinach, chayote, cabbage, cauliflower, potatoes, seaweed, cucumbers, peppers, and broccoli.
3. Salmon
Fatty fish like salmon are very healthy and keep you full for hours on relatively few calories. Salmon contains high-quality protein, healthy fats, and a variety of other essential nutrients.
Salmon also contains omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity.
4. Lean Beef and Chicken Breast
Lean beef and chicken breast are weight loss-friendly foods because they are high in protein. Protein is the most abundant nutrient in lean beef and chicken breast. Eating a high protein diet can make you burn up to 80-100 more calories per day.
5. Boiled Potato
Boiled potatoes seem to be out of favor for some reason. However, boiled potatoes have several properties that make them a weight-loss food.
Boiled potatoes are very high in potassium. By eating boiled white potatoes, you will naturally feel full and eat less of other foods.
6. Tuna
Tuna is another low-calorie and high-protein food. This fish is low in fat and popular with bodybuilders and fitness models who are trying to lose weight. This is a great way to increase your protein intake while keeping total calories and fat low.
7. Nuts
Some nuts can be beneficial for weight loss. Those beans include kidney beans and several others. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to a longer feeling of fullness.
8. Soup
As noted above, foods and diets with low energy density tend to make people eat fewer calories. Most foods with low energy density are those that contain a lot of water, such as vegetables and fruits. But you can also add water to your food like making soup.
But make sure not to add too much fat to your soup, such as cream or coconut milk. This can significantly increase the calorie content.
9. Cheese
Dairy products tend to be high in protein. One of the best is cottage cheese, which is high in protein with few carbohydrates and little fat.
Eating cottage cheese is also very filling and makes you feel full at a relatively low-calorie count.
10. Avocado
Avocados are a unique fruit. Most fruits are rich in carbohydrates, avocados are rich in healthy fats. The fruit is very high in monounsaturated oleic acid, the same type of fat found in olive oil. Although they contain mostly fat, avocados also contain lots of water and fiber.
11. Apple Cider Vinegar
Apple cider vinegar is very popular in the health community. It’s often used in condiments such as dressings and some people even dilute it in water and drink it. Several studies involving humans have shown that apple cider vinegar can be beneficial for weight loss.
12. Peanuts
Although high in fat, nuts are not too fattening to your body. Nuts are an excellent snack because they contain a balanced amount of protein, fiber, and healthy fats. Make sure not to eat too many nuts. Because their calories are still quite high.
13. Chili
Eating chili is said to be beneficial for weight loss. Chili peppers contain capsaicin, a substance that has been shown to reduce appetite and increase fat burning in several studies.
This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements. One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who did not regularly eat chili peppers.
14. Yogurt
Yogurt is a dairy food that can quickly lose weight. Certain types of yogurt contain probiotic bacteria that can improve your gut function. Having a healthy gut can help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity.
Consider choosing full-fat yogurt. Low-fat yogurt usually loads with sugar, so it’s best to avoid it.
Recommended Healthy Diet eating only vegetables and protein to lose weight
The quick results in weight loss that some diets offer tend to be untenable in the long term. In fact, if not balance with a healthy lifestyle and is a life constantly, this weight loss will only be temporary. For this reason, it recommends losing weight gradually.
Weight loss of about 0.5 kg to 1 kg a week consider a safe level. The reason is, gradual weight loss will also make it easier for you to control it.
Start by eating fruits, vegetables, whole grains, and nuts as a replacement menu for calorie meals. This food group can suppress hunger thanks to the fiber content in it. There are times when you don’t have enough time to prepare healthy meals.
In times like this, you can choose a healthy meal replacement menu. Choose one that has the necessary balanced nutrition, can eliminate hunger, and does not interfere with your diet efforts.
Don’t forget, also check whether the healthy meal replacement menu you choose has passed the official institute test in terms of safety. Even so, reducing calorie intake alone is not enough. You also have to get used to moving more so that weight loss can be maximized. For example, instead of using the elevator, it is healthier to walk up the stairs.