Plant Protein for Weight Loss
Disclaimer: This content has been produced purely for informational and educational purposes only and is never intended to be used as a substitute for professional medical guidelines including diagnosis, advice, and treatment.
While getting foods high in protein is essential for losing weight, sources that are plant-based have been found more efficient. Taking plant protein for weight loss offers some extra benefits since they provide a number of phytonutrients such as fibers and antioxidants that support the weight loss process in many ways. In essence, getting protein from plants may help lose weight faster compared to the protein that comes from animal sources.
In this article, we’ll be exploring the benefits of taking plant protein for weight loss along with a special concern about the plant protein diet. But before we get into how plant protein can help with losing weight naturally, it’s worth knowing exactly what plant protein is. So, let’s get started.
Table of contents
- What is plant protein?
- Benefits of taking plant protein for weight loss
- Why plant protein for weight loss
- Special concerns about the plant protein supplements
- Final words
What is plant protein?
Plant protein, otherwise known as plant-based protein, is a cabalistic food source of protein that is derived from plants. Plant sources that are rich in protein include legumes, seeds, nuts, whole grains, and vegetables. Legumes are a broad group of plants that include peas, beans, and lentils.
Benefits of taking plant protein for weight loss
Getting more protein and reducing calorie intake is important for a healthy weight loss regimen. The type of protein seems to be more important than the amount of protein you eat every day. Plant-based food sources of protein give a wide range of phytonutrients, antioxidants, and fiber, all of which support a weight-loss regimen in many ways.
Here are a few ways how plant protein can help with losing weight naturally:
Helps fewer calorie intake
One of the key factors of weight loss that comes to the frontline in every weight-loss regimen is that people who are hoping to lose weight naturally should be in a calorie deficit. Food sources of plant protein usually contain fewer calories in comparison to animal ones, making it easier to produce a calorie deficit in the body for people who are hoping to lose weight.
For instance, the average calorie of lean meat per pound ranges from 600 to 800 calories, whereas the same quantity of plant proteins such as beans contain about 100 calories less. Studies have found that people usually eat nearly the same weight of foods at large meals. Therefore, by taking larger amounts of plant protein, one can enjoy the same quantity of foods with far lesser calories.
In a 2021 study published in Nature Medicine, researchers have found that people who eat a plant-based low-fat diet get around 700 fewer calories per day compared to those who eat an animal-based keto diet.
Improves insulin sensitivity
Plant protein foods may help improve insulin sensitivity in the body. The key function of insulin is to keep sugar levels in a healthy state and help cells to use glucose to produce energy. But it also stores some of these fuels as fats as a backup plan to supply quick energy when the cells run out of urgent-acting capacity.
Moreover, the breakdown of fats is opposed by high insulin levels, enabling them to build up in the tissues. Therefore, when the cells become resistant to the activities of insulin, weight gain or obesity is more likely to happen.
As glucose is formed by the breakdown of carbohydrates, they are assumed to be the main culprit in causing insulin resistance and its related weight gain, but this is not necessarily the case all the time. Studies suggest that while certain forms of carbohydrates such as white bread or sugary cereals can disrupt insulin sensitivity, plant-based high-fiber carbohydrates may help reduce insulin resistance and promote a better body composition.
A 2017 study in the Journal of Geriatric Cardiology showed that a plant-based diet has positive effects in ameliorating insulin resistance and promoting a healthy body weight.
Helps meet daily fiber requirement
Fiber is an important integral part of any weight-loss regimen. It promotes fullness and delays the feeling of cravings for a longer period. Certain types of bacteria found in the gut react with fibers and produce short-chain amino acids that induce the release of some hormones that have appetite-reducing effects. This way plant foods rich in fiber work hard on suppressing appetite as well as reducing weight.
Why plant protein for weight loss
While getting amino acids from protein is essential for maintaining good health, the plenty of antioxidants, fiber, and phytonutrients found in plant protein provide some extra benefits.
People who take plant protein instead of animal ones may have a:
- Lower risk of cardiovascular diseases such as stroke and heart attack
- Lower risk of insulin resistance and type 2 diabetes
- Lower risk of certain types of cancer like prostate, pancreatic, stomach, and colorectal cancer
- And of course, better weight management
Special concerns about plant protein supplements
Most plant protein sources are incomplete and lack all the essential amino acids that the body needs. However, a person can get all nutrients from plant foods as long as he or she takes a variety of them.
To get the optimal benefits of plant protein for weight loss, it’s important to ensure the intake of other vitamins and minerals such as vitamin D, calcium, iron, and potassium.
Therefore, when it comes to picking plant protein supplements for weight loss, make sure you choose only plant protein that is technically complete and contains enough of these vitamins and minerals.
While increasing protein intake is important, taking plant protein for weight loss seems to be more beneficial as it has been linked to a lower risk of cardiovascular disease, diabetes, and even early death. But when it comes to buying plant protein supplements, make sure you choose only those that contain all the essential amino acids, such as pea proteins for instance, and enough calcium, vitamin D, potassium, and iron.
Here you can see Vorst’s Vegan Plant Based Pea Protein Powder with Multivitamins
Here you can see Vorst’s Vegan Plant Based Pea Protein Powder with Greens