Protein Dieting|

It is a misconception that vegetarians do not get the adequate amount of proteins from a vegetarian diet. This concept is false. Vegetarians who consume eggs as well as dairy products like milk, curds, cheese and butter are called as ovo-lacto-vegetarians. Vegetarians who eat only dairy products are called as lacto-vegetarians. Dairy products like milk, butter and cheese contain lot of proteins. Lacto vegetarians get their supply of proteins from dairy products.

It is true that people consume too much of protein. They consume excess proteins that are needed by the body. An American eats about two times the recommended protein required by the body. Excess proteins consumed could do more harm than good. It could lead to health problems. Excess proteins could lead to a condition known as osteoporosis. This is a condition where the bones get brittle due to loss of calcium. Most of the foods which contain high proteins also are rich in fats as well. It has now been proved that a low protein diet is healthy for the body. Women are recommended about 50 grams of proteins and men are recommended about 63 grams of protein.

Eggs, curds, yogurt, cheese, nuts soy milk contain enough proteins. Some cereals, breads and vegetables contain very less amount of proteins.

It was previously thought that vegetarians do not get the requisite supply of proteins. But now the notion has changed. In the past it was believed that animal products could provide the necessary amino acids. These amino acids are very useful for humans. Previously, vegetarians used to find it very difficult in planning their meals and combining the necessary protein based ingredients so that they could derive the right proportion or what we term as ‘complete’ proteins.

It has been proven that all plants contain the necessary amino acids required by humans. Some plant foods have more quantity of amino acids while some have a little less. But the fact is that during the course of your day, you eat different types of food which could supply you the protein for the day.

Below are some of the protein rich recipes:

13 Bean soup:

Some of the ingredients which are required for making this tasty soup are 13 bean mixture (you could procure it from the grocery store), one big white onion(you need to chop these onions), one teaspoon or garlic (chop into fine pieces), some salt to taste .

The method of preparing this soup is as follows:

Soak the beans the previous night. Keep it in a pot filled with water. Add some garlic, onions and salt to taste. Boil it and keep the gas in sim position. You could also pressure cook it for about one and half hours till the beans are cooked and become soft.

Black Bean Casserole

The ingredients required for making this dish are 2 cans of black beans. The beans have to be drained well. You need one cup of celery (chopped), one can of tomato sauce or puree, some pepper, and half a cup of cheddar cheese.

Place all the ingredients in the microwave setting the oven to 375. Later pour into a casserole dish and bake it for about 50 minutes. Garnish with some shredded cheese.

Effective weight loss can be achieved by incorporating the right type of protein shakes in the daily diet. Introducing protein shakes is an easy option since it is easy to make and also effective as well. Protein shakes are equivalent to 2 meals. The third meal of the day can be preferably of your choice with less of fats, of course. This will provide the ideal balance of nutrients required for the day and you will not feel any tiredness due to this changed schedule in your diet.

Protein shakes are nutritious and healthy. Soy protein shakes are very effective in losing weight. They can also be made very quickly. You only need a hand blender to mix the soybean. You could add either yogurt or milk to lend it that flavor. Stir the whey protein in the yogurt and your meal is ready. Proteins help in building muscle and cutting fat. The extra weight gained by consuming protein shakes is effectively used in muscle building. Protein shakes are consumed by body builders for building muscle.

Soya contains lot of proteins. It also has lot of fiber enabling the movement of food within the digestive system and aiding smooth bowel movement. You can add rice milk, any fruit juice (natural fruit juice) or some soy milk to make it tastier and healthier. Then go for the next process. Add your soy protein and also some whey protein powder. You could top it up with some almonds, lemon cuttings or even orange. Make sure the fruits you add do not cross the calorie count which has been fixed or else the entire purpose behind this protein shake is defeated. Ensure that the total calorie count is well within the stipulated range.

Restricting yourself to these shakes can be very helpful in losing weight. You need not worry about the calorie count since there are many shakes which do not cross the 200 calorie mark. You need to consume about 400 calories of these shakes. This means you need to skip 2 lunches and substitute them for the protein shake. Then you only need to worry about the 3rd meal. This meal can be anything of your choice, but healthy and it should not exceed the calorie count. In case you are among those people trying their level best to reduce weight, this simple protein shake plan is the ideal option. You can stick to these protein shakes which sum up to 400 calories. You could mix and match ingredients in the protein shakes depending on your taste buds. Make sure that while following this diet regimen, you resist the temptation of splurging on junk food as it would be self defeating.

We have heard of milk shakes. Protein shakes are a healthy way to reduce weight. You have to follow a healthy regime by incorporating healthy protein shakes in your diet. You need to replace these protein shakes with 2 meals of the day. This is the healthiest way to reduce weight without any side effects. Soya is full of proteins and it is very good for reducing weight. It also contains lot of fiber. Women should include lot of soya in their diet. These soya shakes can be included during pregnancy, lactation period and also when a woman is undergoing menopause. There are many protein shakes which are available in the market. You could also make these protein shakes at home. It is advised that you make these shakes at home so that you can be guaranteed of quality and hygiene. Soya protein shakes are very healthy and they are equivalent to 2 meals a day. It is also very easy to prepare them. You could blend the soya in a hand mixer. You could add some curds to this soya mix. This also tastes well and is equally nutritious.

You could spice up your shake with rice milk, fruit juice (of course natural one) or even milk. Add some soyabean protein powder. To this you need to add some whey protein powder. You could top this with some fruits and natural flavors. Lemon, orange and almond do not boost calories and hence they can be added to your shake. While adding fruits to your shake make sure you double check the amount of calories contained in the fruit so that you don’t end up consuming more calories than the prescribed limit.

Natural flavors can be added to the soy and protein powder and you garnish it with seasonal fruit toppings and some nuts as well. Nuts also contain protein and they are healthy too. You could have shakes totaling to about 400 calories (that is 2 meals a day make up to 400 calories). Once you are habituated to this and comfortable with the diet regime, the next step is to figure out what your 3rd meal of the day would be. Make sure that it is healthy and nutritious and does not exceed the total calorie count.In case you are amongst those who need to lose weight, then this simple plan of going in for two protein shakes a day along with a simple and nutritious meal is enough to keep your weight under control. This is a very convenient method to lose weight because it is less messy and you also do not have to spend hours in the kitchen cooking the diet food.