4 Low-calorie protein source for weight loss

How protein helps weight loss

Protein is one of the essential nutrients for maintaining health. Protein plays a role in regulating a person's body weight.

Basically, the brain regulates hunger and satiety in a person's body, including how much food we can eat. The brain signals through the release of hormones that regulate hunger and satiety.

When the body gets high protein foods, the levels of the hormone ghrelin in the body will decrease. This hormone signals hunger. That way, protein can provide a longer satiety effect.

For an average adult who consumes 2000 calories per day, you need at least 50 to 75 grams of protein. However, calorie needs and protein intake are determined based on your age, height, weight, gender, and physical activity.

Low-calorie source of protein for weight loss

Here are protein food sources that can help you maintain or even lose weight.

1. Soybeans

Soybeans, a low-calorie, plant-based protein source, are cholesterol-free, and also low in fat. Soybeans in the diet have a health impact on the heart by lowering blood pressure.

Soybeans contain isoflavones, antioxidant compounds that are able to maintain blood sugar levels and cholesterol levels in the body. In addition, soybeans also contain high fiber and high protein so they can make you full longer.

Nicknamed food superfood It also has a low glycemic index (GI) value so it helps maintain blood sugar, which also keeps you full longer and keeps your appetite under control. Of course, soy can really help you maintain your ideal body weight.

There are many processed soybeans that can be a menu variant for weight loss, such as snack bars containing soy, edamame, tofu, and tempeh.

However, keep in mind it is better to avoid the fried cooking process. Choose soybeans that are cooked by boiling or roasting, or in the form of a snack bar. That way, you can get the goodness and optimal nutrition from the whole soybeans in a weight-maintaining program for you and your family.

2. Greek yogurt

Greek yogurt is included as a food source that is high in protein and low in calories. Greek yogurt tends to be thick and slightly creamy because it contains a lot of protein. In every 170 grams of greek yogurt, you get 15-20 grams of protein, compared to regular yogurt which only contains 9 grams of protein.

Consumption of Greek yogurt balanced with other high protein foods can increase metabolism and burn calories in the body. However, don't forget to include other fibrous carbohydrates and healthy fats in the body.

Therefore, the body can also be optimally nourished in your weight loss program. You can also mix soy snack bars with Greek yogurt as an alternative to your healthy menu.

3. Chicken breast without fat and skin

Source: Healthy Little Peach

You can choose lean chicken breast and skin in the diet. A 100 gram serving of cooked chicken breast contains at least 30 grams of protein. The protein in chicken also helps build muscle mass and strengthen bones.

Eating chicken breast can provide a longer feeling of fullness, thereby preventing you from eating more. Study in a journal Obesity researching low-calorie and high-protein diets in obese people, can improve and control their appetite.

4. Egg whites

Source: Paleo Breakfast

Consumption of eggs as a whole can indeed nourish your heart. However, if you are planning to lose weight, try switching to egg whites.

Egg whites contain 3 grams of protein (half the serving of a whole egg) and 16 calories (1/4 less than whole eggs). At breakfast, egg whites can be made into omelets, then served with baby spinach diced onions, and peppers.

So, it turns out that achieving the ideal body weight can be done by choosing the right food, which is a high intake of protein. Even some foods that have a low glycemic index value, help maintain blood sugar, so you can control your appetite and control your calorie intake for healthier weight loss.