Plant based diets have been on the rise over the last several years as they offer a variety of nutrients to the body through fruits, vegetables and legumes. However, many people worry that following a plant based diet means their protein intake will suffer in turn, as animal products such as chicken, eggs, and red meat are often regarded as the superior protein sources. The reality is that not only can you consume ample protein through a plant based diet, but soy derived proteins are actually one of the healthiest varieties you can consume for weight loss.
“Not all plant proteins are considered complete (complete proteins contain all 9 essential amino acids that the body cannot make), but soy is one of the few complete plant proteins that provides all the essential amino acids needed to build and maintain body proteins, including muscle tissue. It is also low in saturated fat and naturally cholesterol-free,” explains Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND, senior director, Worldwide Nutrition Education and Training for Herbalife Nutrition.
Not only are tofu and tempeh, both variants of soy, great low-calorie protein options, but they’re also incredibly easy to cook with and can fit into a multitude of recipes where an animal protein source was typically needed. “Tofu in particular is highly versatile – firm tofu can be stir-fried or braised; firm tofu can also be frozen – when thawed out it takes on the texture of ground meat; softer tofu can be blended into a smoothie or pudding; and being so mild in flavor means that tofu can be used in all kinds of dishes from chilis to curries to stir-fries. Plant-based proteins are also more environmentally friendly,” notes Bowerman. Providing the same nutritional benefits as a ground beef option, tofu can help to keep you full and offer ample protein per half cup serving (10g, in fact!) while still keeping your meals lower in calories.
Protein is so important in your diet for weight loss not only because it helps to keep you full and limits overeating, but also because it can help to feed your muscles for growth as you integrate more exercise into your routine. “An individual’s resting metabolic rate is determined, in large part, by the amount of lean body mass that person has,” explains Bowerman. “Since muscle mass comprises a large portion of lean body mass and contributes substantially to the resting metabolic rate, consuming high quality protein (when coupled with exercise) can support the development of muscle tissue – which burns more calories per pound than fat tissue does.” Therefore, with an increased protein intake in combination with exercise, you can help to streamline the weight loss process, allowing for a leaner figure as you begin to naturally burn more calories at rest.
In truth, it doesn’t entirely matter what your source of protein is, so long as you’re being cognizant to regularly include it in your diet paired with fruits and vegetables in order to create a well rounded eating plan for weight loss. However, regardless of if you follow a plant based diet or not, soy based protein sources can be a great, low calorie addition to your meals which will boost satiety and offer delicious flavor to the menu so that you never grow bored of your balanced eating plan. Losing weight will come easiest when you’re consuming recipes that you enjoy, so try integrating soy based protein sources into some meals to see if they can help elevate your diet.