August 4, 2014
Other Protein Sources besides Meat.
Any rapid fat loss effort is based mostly on consuming enough proteins. When we come to think about proteins, we usually think of a piece of lean meat, chicken or fish. There are other very healthy protein sources that can even be used not only as main meals but as snacks too. Check these out:
Nuts and seeds: From almonds, you can get about 5 to 7 grams per oz. They are a great source of proteins but also of mono saturated fat and fiber, and make you feel full! For a person who requires 100 grams of protein per day, it is suggested not to get it all in a single meal, but throughout the day. It will help control hunger, blood sugar and feel better. Sprinkle nuts on every meal and include it in your snacks.
Soy: It is a great alternative for chicken. Believe it or not, half a cup of soybeans have 34 grams of protein, the double of half a cup of chicken. Soybeans are the only vegetable food to be considered a complete protein, because it provides all amino acids required for human health. Vegetarians love it for that reason. Now be aware of vegetable burgers and soy meat. These are made of soy protein isolate (SPI) which don’t carry all the benefits of whole soybeans.
Dairy: Milk, cheese, yogurt and Greek Yogurt carry from 6 to 20 grams of protein. Including some of these help meet your protein and amino acid requirements. One serving of Greek Yogurt, for example, has as much protein as a serving of lean meat. Be aware that nut milk has very little protein.
Beans: A cup of beans of any kind has around 12 to 16 grams of protein. They contain little fat and full of soluble fiber, especially important in digestive health. It also reduces cholesterol levels in blood, and controls certain types of cancer. A diet including beans, fish, chicken or nuts can easily replace red meat. Beans are considered an incomplete protein source, so it should be combined with whole grains that have the missing amino acids. You could combine lentils with quinoa, black beans with brown rice, for example.
Eggs: One large egg has about 6 grams of protein. This is about 12% of the required daily value. Eggs are also one of the perfect and complete proteins, because they have all the amino acids you need. But even more, it contains vitamin B12 which is necessary for fat breakdown, muscle contraction and a healthy metabolism. If rapid fat loss is your goal, you must include eggs. Even though most of its proteins can be found in the white, the yolk contains vitamin A, B12 and also D, calcium, folate and even Omega 3. One egg a day will not affect cholesterol levels.
So if you are working out and trying to achieve rapid fat loss, you don’t have to eat so much meat or chicken to provide enough proteins to your body.