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Tofu Tips for Weight Loss

Not many people know that tofu can help them to lose weight. While it may not look or seem appealing, tofu can be a great addition to your diet when used as a replacement for foods that are higher in calories. Silken-tofu, found in vacuum packs, is delicious when mixed in with creamy sauces and is also a terrific substitute for cheese. If you are looking to replace the meats in your diet, consider purchasing water-packed tofu instead. Experiment with the different types of tofu to find one that is right for your meal plans.

Why Does Tofu Work for Weight Loss?

Because tofu has high amounts of vegetable protein and is made with soy, it allows your body to feel full earlier in the meal. Tofu can aid your digestive system by helping your body to excrete any water weight that you may have had leftover.

For example, a 100 gram piece of grilled chicken breast contains 17 milligrams of calcium and 35 grams of protein. The same serving of water-packed tofu contains 204 milligrams of calcium and 10 grams of protein while a 100 gram serving of silken-tofu has 200 milligrams of calcium and 8 grams of protein. Because tofu has such high amounts of calcium, it is easy to see why tofu is a great replacement to your traditional meats and cheeses.

When comparing the calories in 100 gram portions of silken-tofu and water-packed tofu, the former contains 85 calories and the latter has 97 calories. On the other hand, a piece of chicken the same size has 187 calories.

How to Cook Tofu

Tofu may seem bland and boring to some people, but there are actually many ways you can cook it to add variety to your diet. For example, you can use silken-tofu to make a high-protein smoothie by blending it with fruits, yogurts and juices or you can make an entire dinner by stir-frying water-packed tofu with your favorite vegetables and sauces. If it is grilling season, consider making tofu kebabs with tomatoes, onions and peppers. Make sure you marinate the tofu for added flavor. You can also make a veggie burger out of tofu, vegetables, breadcrumbs and seasonings or substitute water-packed tofu in lasagnas or stews.

Tips to Remember

While tofu is high in calcium and protein, it is also relatively high in fat. It is this high fat content that helps the body feel full sooner, so you end up eating less at any given meal. There is actually more fat in water-packed tofu than there is in a 100 gram piece of chicken breast so if you are serious about losing weight, avoid combining tofu with other high-calorie foods. Also monitor your portion sizes and limit your tofu intake to two to three times per week to ensure that you are not consuming too much of it.

The best way to lose weight with tofu is to introduce it into your diet while maintaining a healthy exercise routine. Do not assume that because you are eating tofu, you are going to magically lose weight. Stick with intense cardiovascular workouts to burn excess stomach fat, or consider enrolling in a Zumba or Pilate’s class, and replace your meats and cheeses with tofu for the most beneficial weight loss plan.

LowFatDietPlan.org believes that tofu is a great diet food because it fits into so many diet plans, such as how-fat, low-cab and vegetarian.

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Protein Supplements: Not Just for the Boys

Ladies, if your goal is burning fat and building muscle, don’t forget to consume the protein your fitness goals require.  Protein revs up your metabolism, helping your body to burn calories, using food for fuel instead of storing it as fat.  Plus, protein consumption assists with lean muscle development.

If you need to keep your diet plan as easy and convenient as possible, consider using supplements to reap the benefits of protein.

Supplements Add Protein with Ease

You will find protein shakes for sale at the health food store, and that’s certainly an easy solution.  But the best protein powders are also simple to use.

Simply stir powdered protein supplements  into water or milk with a spoon or a blender.  You can buy different flavors, including vanilla, chocolate, and strawberry. Plus, using protein powders will be more cost-effective than ready-made protein shakes.

Don’t stop at adding your protein supplement to water or milk.  Blend in some fruit for a delicious smoothie.   Experiment with protein shake recipes until you find your favorites.

Protein is Key for Breakfast and Beyond

Breakfast and healthy snacks are essential to maintaining your metabolism and avoiding hunger.  If you’re too busy to prepare a protein-rich breakfast, a protein shake is a quick, portable (and refreshing) solution.  Protein is especially important at breakfast; without it, you’ll feel hungry or “crash” before lunch.

A protein shake makes a great snack, too.  In fact, studies show that your body (i.e. your muscles) will use protein more efficiently if you consume it consistently and gradually throughout the day. Plus, some of the best protein shake recipes feature high-quality branch chain amino acids that help general body recovery, especially after strenuous workouts.

A Positive Muscle Building State

In a positive muscle building state, your body burns fat rather than muscle.  Consuming protein, whether from supplements or your diet, will help you maintain this state.

To achieve a positive muscle building state, the International Journal of Sports recommends that you consume between 1.6 and 1.7 grams protein per kilogram of your body weight.   That amounts to  0.7 grams per pound, daily.  For an example woman who weights 140 pounds, multiplied by 0.7 grams, a good goal would be 98 grams of protein every day.

Try protein supplements for a quick and delicious answer to give your body the protein it needs to avoid hunger, burn fat, and build muscle.

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