In this article, we are going to share high-protein Indian vegetarian foods loss for weight loss. Many people believe protein is required just to build muscle mass.
Yes, this is true but do you know that for weight loss also you will have to include protein-rich foods in your diet plan.
Because during weight loss you should eat fewer carbs and fat in your diet. So if we talk about India we all know that in our typical Indian diet plan the protein content is very less compared to carbs or fats.
But if you want to lose weight then you have to reverse this protein-carbs ratio which is to increase your protein intake while taking fewer carbs and fats. This is the right way to lose weight.
When it comes about feeling happy with your meals and sticking to a weight-loss plan, protein is essential. Protein is recognized as the “building block of life” because it aids in the development of lean muscular mass.
A high-protein diet can help you lose weight by curbing your appetite. As a result, it’s always a good idea to include additional protein in your regular diet.
However, you should not begin by eating a lot of protein all at once; instead, gradually increase your protein consumption. To have a good body, you need to consume a well-balanced diet.
Let me tell you that, eating food rich in proteins not only helps in reducing weight but also improves the functioning of various systems of the body, for example, the cardiovascular system.
Now you might be thinking that how protein can help in reducing weight. People who eat a protein-rich diet are less prone to binge, therefore they are more likely to lose weight.
A high-protein diet, when combined with exercise, can help you build lean muscle. Weight reduction is aided by lean muscle since it allows you to burn more calories all through the day.
By now am sure that you have no doubt that, A protein-rich diet has been shown to help people lose weight. However, before choosing protein-rich foods for weight reduction, people should consider their calorie consumption.
This is why, especially for persons with liver or renal problems, it is important that he or she consults a doctor for their dietary intake.
In this post, We’ve compiled a list of protein-rich vegetarian foods that can aid weight loss and can be easily available in India. So let us start!
High Protein Vegetarian Foods List For Weight Loss in India
|SR. NO.||FOOD ITEMS||PROTEIN CONTENT|
|1.||Cornflakes||8 grams in 100 grams.|
|2.||Granola Muesli||10 grams per serving.|
|3.||Quinoa||14 grams in 100 grams|
|4.||Amaranth||4% in 100 grams|
|5.||Brown rice||2.6 grams in 100 grams|
|6.||Barley||12.48 grams in 100 grams|
|7.||Whole wheat||13 grams in 100 grams|
|8.||Oats||14% in 100 grams|
|9.||Daliya||12 grams in 100 grams|
|10.||Moong daal||24 grams in 100 grams|
|11.||Urad dal or black lentil||12 grams in 100 grams|
|12.||Toor dal||22 grams in 100 grams|
|13.||Masoor dal||9 grams in 100grams|
|14.||Rajma||24 grams in 100 grams|
|15.||Broccoli||2.6 grams in 100 grams|
|16.||Peas||5 grams/100 ounce|
|17.||chickpeas||7.5 grams in 100 grams|
|18.||Spinach||0.7 grams in 100 grams|
|19.||Asparagus||2.2 grams in 100 grams|
|20.||Cauliflower||1.9 grams in 100 grams|
|21.||Sweet corn||3.2 grams in 100 grams|
|22.||Sprouts of Mung Beans||4 grams in 100 grams|
|23.||Sprouts of Alfalfa||4 grams in 100 grams|
|24.||Walnuts||4.5 grams in every 1/4 cup|
|25.||Peanuts||9.5 grams in every 1/4 cup|
|26.||Cashews||5 grams in every 1/4 cup|
|27.||Almonds||7 grams in every 1/4 cup|
|28.||Guava||2.6 grams in 100 grams|
|29.||Papaya||1.3 grams in 100 grams|
|30.||Bananas||1.3 grams in one medium banana|
|31.||Flax seeds||1.3 grams in 100 grams|
|32.||Pumpkin seeds||19 grams in 100 grams|
|33.||Soymilk||3.3 grams in 100 grams|
|34.||Dahi||10 grams in 100 grams|
|35.||Paneer||14 grams in 100 grams|
High Protein Cereals:
If you want to lose weight, you will have to put in a lot of effort. We are telling you about some cereal for Weight Loss, which you can easily get in India, since losing weight isn’t simple and without any doubt, we all have to do a lot of workouts, adjust our eating habits, and so on.
If you want to lose weight, the first thing you should do is switch from Paranthas, Poha, and other breakfast foods to cereals, as cereals are the most effective approach to losing weight. Let us look at some protein-rich cereals that can help in reducing weight:
It goes well with hot or cold milk for breakfast. Cornflakes can be used in a weight-loss diet. Because it is low in calories, it may assist you in losing weight more quickly.
A bowl of cornflakes with milk in the morning keeps your belly full for a long time. This permits you to wait until your next meal to eat anything extra.
you should avoid sugar in your cornflakes dish if you want to lose weight. Instead, add freshly cut fruits to make it more enjoyable. When milk is combined with cornflakes, the quantity of protein is increased.
A high-protein diet also boosts your immunity. Adding almonds to a bowl of cornflakes can boost the protein content even further.
Almost every Indian knows about Kellogg’s Corn Flakes. The protein content it has is 8 grams of protein in 100 grams. So you can start adding it to your diet.
2. Granola Muesli
One of the greatest morning muesli for weight reduction is Granola Muesli. It is entirely made up of organic grains such as gluten-free oats and amaranth, as well as seeds such as sunflower, flax, and pumpkin. The protein content it has is 10grams of protein per serving.
High Protein Grains :
The golden guideline of weight loss is to eat well rather than less. An individual should eat a well-balanced, nutrient-dense diet. Many people, however, avoid eating grains in their diet due to a misunderstanding about carb levels.
Many grains, in fact, are low in calories and high in fiber and proteins. Whole grains, for example, aid weight loss by keeping the stomach full.
This decreases the need to snack in between meals. let us learn about some of the grains that are rich in protein and help in losing weight.
Quinoa is one of the most protein-dense whole grains for weight reduction. A 100-gram serving of this grain includes 14 grams of protein and 7 grams of fiber.
Quinoa may be eaten with stir-fried veggies and It’s a cholesterol-free food grain with a low glycaemic index that’s popular among bodybuilders and slimmers.
Because it contains all nine necessary amino acids, pseudo-grain amaranth is a complete protein source. It’s a fine grain with a silky smooth feel.
Amaranth is a grain that may be used in sweets and baked goods. You may also add it to your dal, and get a spicy and flavorful classic Indian meal.
3. Brown rice
Brown rice is a grain that you must include in your diet if you have decided to give up starch in 2022 and lose weight.
Brown rice has complex carbs, phytic acid, and polyphenols, all of which make it a powerful weapon against blood sugar fluctuations.
It’s high in fiber and can help with digestion. Although brown rice may not provide a complete protein supply, it does help you avoid taking too many calories from saturated fats found in full-fat dairy.
To construct a full protein-rich meal, combine brown rice with high-protein vegetables, and soya products such as soya beans, tofu, or lentils.
4. Buckwheat (Kuttu)
Buckwheat (Kuttu) ka atta, or buckwheat flour, is often used during fasting holidays like Navratri, but it can also aid weight loss.
Buckwheat is a gluten-free whole grain that may be used to produce rotis, noodles, pancakes, puris, and a variety of other foods. It has a lot of fiber and may help you feel more active.
When compared to rice, it is just slightly higher in protein. The protein content in barley is 12.48 grams. The ancient barley grain, known as jau, is available in flour form and may be cooked and used in meals such as warm salads or stir-fried vegetables.
It’s recommended to choose hulled barley over pearl barley since it’s the unprocessed, nutritionally superior counterpart of pearl barley, which is prepared by removing the husk and bran. It may also help with weight reduction and digestion.
Wheat contains a high level of protein. Whole wheat is high in vitamins, minerals, and fiber, in addition to proteins. It’s high in fiber, which may lower your risk of colon cancer and assist digestion.
Oats are rich in protein and help in weight loss. For example, Saffola’s quick oats, which are commonly found in India are high in protein and fiber and are packed with health benefits.
They’re a tasty, guilt-free snack that keeps you satisfied for longer. Including a bowl of oats in your daily diet has been shown to lower cholesterol and help you lose weight.
If we talk about nutritional content, it has 13% fat, 73% carbohydrates, and 14% protein.
It is a high-fiber, high-protein legume. Fibre aids digestion and bowel motions, as well as keeping you full, which further prevents you from overindulging in harmful meals.
Protein, on the other hand, takes the longest to digest, which helps to keep hunger away.
For vegetarians, pulses are a good source of protein. They help you gain muscle, reduce weight, and maintain a healthy metabolism.
They are high in fiber, which helps to decrease cholesterol, improve heart health, and control blood sugar levels.
The fiber in skinned dals helps in digestion and bowel motions while also improving Gastrointestinal function. Pulses make you feel fuller for longer periods of time.
This is a major element for weight loss since it removes hunger between meals. Antioxidants, Vitamin B complex, zinc, magnesium, and potassium are all abundant in them.
Consuming pulses on a regular basis might aid in the prevention of nutritional deficits. Pulses should be included in your diet in a variety of forms. Some types of pulses are as follows:
1. Moong daal
It is one of the healthiest dals that can be found in an Indian kitchen. It is high in nutrients such as vitamins A, C, B, and E, potassium, calcium, and iron, and is simple to digest.
Due to its high protein and fiber content, this dal also aids in the prevention of hunger by helping you feel filled for longer.
It is given to patients who have an upset stomach since it feels light in the stomach and is easy to digest. However, because of the benefits it gives, you should consider making this dal a regular component of your diet.
2. Urad dal or black lentil
Urad dal is commonly consumed in the form of Dal Makhani, which is a delicious dish. Urad dal, also known as black lentil, is one of the most nutrient-dense pulses on the planet.
Urad dal is low in fat and calories and aids digestion. Its high protein and vitamin B3 content strengthens our bones and is supposed to increase energy, improve heart health, and strengthen our neurological system.
It is a high-protein lentil that can keep you satisfied for longer. Talking about protein content, around half a cup of Urad dal contains 12 grams of protein, and therefore it helps in speeding up the fat-loss process.
3. Bengal gram split (chana dal)
Split Bengal gram is a wonderful ingredient to include in your daily meals since it is high in protein and fiber. It is extremely beneficial to one’s health and also tastes good.
A cup of chana dal has a significant amount of protein, iron, calcium, and potassium. Chana dal is a heart and diabetic-friendly lentil since it is a well-balanced superfood.
According to nutritionists, it can help regulate blood pressure and enhance metabolism, resulting in more calories being burned and ultimately helping in reducing weight.
4. Toor dal
Another essential is toor dal, which is one of the most abundant sources of plant protein. It contains fiber, folic acid, iron, calcium, and protein as well as healthy carbohydrates that aid in the control of premature hunger sensations. Toor dal is also a superfood for diabetics and individuals with heart problems.
5. Masoor dal
Red dal, also known as masoor dal, is a common ingredient in North Indian dishes. Masoor dal has the potential as a fat-burning treatment.
A single bowl of masoor dal is a nutritional powerhouse that may satisfy a full meal’s nutritional needs.
It is recognized for having the right quantity of carbs to keep you satiated for extended periods of time throughout the day while also being low in fat, making it a fat-loss catalyst.
Masoor dal, or red lentil, is also high in antioxidants, which assist to prevent cell damage and aging.
Kidney beans known as rajma in India, are abundant in protein, carbohydrates, and fiber, proteins as well as being low in fat. Rajma-Chawal is a high-protein, home-cooked Indian dish that is often eaten with boiled or steamed rice.
High protein Vegetables:
It is said that eating high-protein veggies (in combination with other nutritious meals) can give you more energy and allow you to lose weight effortlessly and naturally within a time span of a few weeks.
So without further delay, here are some protein-rich veggies to help you lose weight faster.
Broccoli is high in protein, low in calories, and has no fat. It’s a nutritious meal that’s high in vitamins, minerals, and antioxidants that help the body stay healthy.
Raw broccoli includes around 2.6 g of protein and a range of elements such as folate and potassium in one cup. This nutrient-dense vegetable offers just 31 calories per cup.
Peas include a considerable quantity of fiber and are a strong source of plant-based protein. They are low in fat and are cholesterol-free. So, for a healthy dosage of protein, be sure to include peas in your diet. Peas are delicious in curries and salads.
Chickpeas, often known as garbanzo beans, are nutrient-dense legumes. They’re also a good source of fiber and protein.
In addition to supplying vitamins and minerals, a half-cup portion (82 grams) offers 7.5 grams of protein and 6 grams of fiber. They’re high in folate, iron, magnesium, phosphorus, copper, and manganese, among other nutrients.
Chickpea fiber and minerals may help to lower the risk of a variety of diseases, including heart disease, type 2 diabetes, and several malignancies.
Spinach is widely recognized as one of the most nutrient-dense leafy green vegetables available. Protein, along with necessary amino acids, is claimed to contribute to 30% of its calories.
Asparagus is a popular vegetable with high nutrient content, and it’s high in protein, copper, manganese, phosphorus, magnesium, and B vitamins. Asparagus can be grilled, boiled, steamed, or pan-fried.
Vitamin K, thiamin, riboflavin, magnesium, fiber, phosphorus, protein, vitamin B6, folate, pantothenic acid, niacin, manganese, and potassium are all plentiful in cauliflower.
Cauliflower’s high fiber content keeps your weight-reduction plan on track by preventing you from overeating. Cauliflower may be used in salads or cooked like any other Indian vegetable.
7. Sweet corn
It has low-fat content and is a good source of protein. Sweet corns provide around 9% of your daily protein needs. To keep yourself healthy, make corn sandwiches or add them to soups or toss them into salads.
High protein sprouts:
Sprouts are a plant-based source of protein that is also high in dietary fiber. As a result, sprouts are excellent for weight loss. They increase satiety, prevent binge eating, and contribute to the daily protein requirement.
1. Sprouts of Mung Beans
In Asia, mung beans or green sprouts are quite popular. They are low in calories and contain 20-24% highly digested protein.
Insoluble fiber and bioactive chemicals are also present in them, which are important for weight loss. 100grams of mung beans sprouts have 4grams of protein.
2. Sprouts of Alfalfa
In terms of weight loss, no sprout can match the nutritious content of alfalfa sprouts. These sprouts include 23 calories per 100 grams, 4 grams of protein, and 2 grams of fiber.
These sprouts have a nutty taste that makes them ideal for eating with toasted seeds or as a sandwich stuffing.
High protein nuts:
Nuts are a tasty, protein-rich snack or dinner compliment. They’re adaptable, portable, and a fantastic source of plant-based protein, especially for individuals who consume few or no animal products.
Eating nuts can help you satisfy your protein needs, which are required for growing bones, muscles, and skin, as well as keep your stomach full for longer periods of time, which can help you avoid overeating. Some of the nuts rich in protein are.
It includes 4.5 grams of protein for every 1/4 cup (29 grams) of chopped walnuts. Walnuts are a tasty way to increase your protein consumption.
Walnuts include heart-healthy lipids as well. They have the highest concentration of omega-3 fatty acids in the form of alpha-linolenic acid (ALA). ALA consumption has been related to a decreased risk of heart disease in several observational studies.
It includes 9.5 grams of protein for every 1/4 cup (37 grams) meal. Peanuts are a legume, yet they have the nutritional properties of a nut. They, like other legumes, are high in plant-based protein.
Peanuts, in fact, have the most protein of any frequently ingested nut. Peanuts are also high in biotin, a vitamin that aids in the conversion of food into useful energy in the body.
You can combine peanut butter and bananas on their own or on top of toast for a balanced snack that includes protein, lipids, and carbohydrates.
Peanuts are high in nutrients like fiber, protein, and heart-healthy fats, all of which help you limit your overall calorie consumption while losing weight by improving your satiety.
It provides 5 grams of protein every 1/4 cup (32 grams). Not only are they abundant in protein, but they also include a variety of vitamins and minerals.
Low copper consumption has also been linked to an increased risk of osteoporosis, a bone disease characterized by weak and brittle bones, according to research.
As a result, increasing your copper intake by eating cashews may be one strategy to help protect yourself from this problem.
Eat cashews as part of a balanced snack on top of plain yogurt with fruit to get more cashews in your diet and to maintain your weight.
It includes 7 grams of protein in every 1/4 cup (35 grams) serving. Almonds are high in protein and antioxidants, in addition to being strong in protein.
These plant chemicals protect the body from oxidative stress caused by free radicals, which can cause aging, heart disease, and cancer.
Because the brown layer of skin that surrounds almonds has the highest concentration of antioxidants, it’s better to eat them with the skin on.
Almonds may aid in the loss of unwanted pounds. Many researchers have discovered that persons who ate a high-almond diet with the same number of calories, lost more weight than those who ate a high-carb diet.
High protein Fruits:
Fruit is nature’s ready-made snack, which is full of vitamins, fiber, and other elements that contribute to a balanced diet.
Fruit is also low in calories and high in fiber and protein making it a good choice for weight loss. Fruit consumption is connected to reduced body weight as well as a lower risk of diabetes, hypertension, cancer, and heart disease.
Some of the fruits rich in proteins that can help in weight loss are:
It is a popular fruit among children in India, where it is known as Amrud. Guavas, which are white/pink on the interior and green on the outside, contain a variety of nutritional advantages.
Guavas aid to increase your body’s metabolic rate, which allows you to burn calories more quickly. They’re also high in fiber, which keeps you satisfied and prevents overeating.
Guava is a tropical fruit that isn’t always readily accessible. Guava is one of the most high-protein fruits in the market. Its protein content is 2.6grams.
Weight loss with papaya is another topic that has been debated for a long time. Papaya, also known as papita in Hindi, is a highly nutritious fruit that can help you lose weight.
Papaya’s high fiber content helps keep you satisfied for extended periods of time without causing hunger. It provides around 10% of the daily required fiber intake.
It is high in antioxidants and can aid in cleansing and inflammation reduction. It also has a low-calorie count.
It also controls the digestive system and treats constipation and stomach problems, both of which are obstacles to good weight reduction.
Medium-sized papaya (about 275 grams) has 119 calories in it. Its Protein content is 1.3 grams.
They are also known as Kela in Hindi and are the most frequent fruit consumed in India. Despite the fact that bananas are one of the top calcium sources, it is sometimes debated whether they are beneficial for weight reduction.
Bananas have a high number of weight reduction characteristics, so you can be sure they’ll help you lose weight. One medium banana has a low-calorie count and is high in resistant starch.
Because this starch is not digested in the stomach or small intestine, the source meal provides extremely few calories.
Bananas are high in fiber, which keeps you full for longer. In addition, a high potassium level promotes good heart health. 1.3 grams of protein are found in one medium banana.
High protein Seeds:
If you’re a vegetarian, your options for meeting the high protein requirements of a weight-loss diet may be restricted, and you’ll need the correct foods to do so. Seeds are a fantastic source of protein that is also simple to eat.
1. Flax seeds
These seeds are becoming increasingly popular due to their ability to help people lose weight. Flax seeds have 1.3 grams of protein and also include omega-3 fats, iron, and fiber, making them excellent weight-reduction food.
2. Pumpkin seeds
These can help you lose weight. They’re high in calcium, vitamin A, and proteins, and they’re a terrific way to lose weight by including them in your diet. Pumpkin seeds are widely found in any supermarket and may be consumed raw and whole. The protein content in 100grams of pumpkin seeds is 19grams.
High protein Dairy products:
Although dairy is a difficult sector to manage when it comes to weight loss, you may still enjoy your favorites while losing weight. Some of them are:
Soy milk, which is made from filtered water and soybeans, provides enough benefits to convince people to convert from cow’s milk.
Vegans like both of these protein-rich vegetarian foods that India consumes. It is seen that 100 grams of soymilk have 3.3 grams of protein content.
Dahi, curd, or yogurt is high in probiotics and beneficial bacteria, which help to promote digestion and intestinal health.
Digestion enhances nutrition absorption, which helps to avoid weight gain. Because of its high calcium content, the American Dietetic Association considers curd to be an effective fat burner. It is estimated that 100 grams of dahi have 10 grams of protein.
The key to losing weight is to eat a healthy and balanced diet. The goal is to jump-start your metabolism and help your body burn calories more effectively.
You may achieve this by breaking your 10-hour fast with a healthy meal option like raw paneer in the morning. Paneer is ideal for weight loss since it is high in protein.
It suppresses your appetite, aids in the burning of abdominal fat, and alters the levels of weight-controlling hormones.
Paneer is slowly absorbed by the body, making you feel fuller for longer. It is estimated that 100 grams of paneer have 14 grams of protein.
These were the high-protein vegetarian foods list for weight loss in India. If you like this post please share it, and in this article, we have listed mostly all veg items.
You can consume these in your diet plan to fulfill your daily protein requirements. If we have missed any vegetarian protein sources then please let us know in the comments section.