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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Low Calorie Foods And The Low Calorie Food List

When people think about a healthy diet, they get the notion of a bland and disappointing mealtime.  Selecting low calorie foods does not mean that you have to give up a good taste or a satisfied feeling after eating your favorite foods.  There are different ways to change the diet to maintain your weight or lose desired weight while improving general health and well being.  It may be advised to eliminate certain ingredients in favor for flavorful substitutions.  They may be surprisingly tasty and give a new approach to simple cooking for a enjoyable meal.  A smart food selection will give you better health, make you happier, and supply needed energy for everyday use.

A low calorie food list will make shopping and cooking easier.  Dining out will become simpler as well.  When you understand what foods to avoid and what alternatives are available, it is  first step in the right direction. Preconceived ideas of healthy and unhealthy food must be examined and also the normal diet plan that you are currently following.  For instance, each dairy product is different when considering fat content.  You can gradually change the milk that you drink from whole to two percent, all the way down to skim milk.  Cheeses with low fat content are a better choice for cooking.  Whether dinner or dessert, ice cream or pizza can still be enjoyed, however in a lower fat content and reduced calorie form.

Incorporating high protein low calorie foods with healthier cereal, grains, and pasta will give you more energy and a feeling of fullness.  Choosing whole grains and wheat while staying away from processed meats will lower caloric intake and supply protein that is essential.  Toppings with vegetables or fruit and experimenting with seasonings other than salt can give a high flavor level while lowering calories and giving a healthier diet option.

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How Much Protein Is Needed In A High Protein Diet Plan?

Significant numbers of people decide to join a gym each year. For some, their aim is simply to improve fitness levels, but many others wish to increase their lean body mass, and to look and feel better. However, of all the people who start an exercise plan with the best of intentions, only a fraction continue for very long. For some people, the main reason for discontinuing their exercise regime is that they do not see progress fast enough; and the primary reason for this is that they fail to recognize the importance that a protein diet plan has on progress. A high protein diet plan is an essential ingredient in increasing lean body mass and improving one’s physique.

When trying to gain weight, the amount of protein that needs to be consumed is much more than some people imagine. In fact, it is often recommended that a person needs to consume between 1 and 1.5 grams of protein per pound of lean body mass every day.

To calculate your lean body mass, you must first know your total weight and your body fat percentage. You can find both by purchasing a set of scales that also calculates body fat. These types of scales work by passing a very small (and safe) electric current through the body – because fat resists electricity at a different rate than muscle / bone etc., the scales can determine the amount of body fat by the current that is returned.

When you know your total weight and body fat percentage simply multiply your total weight by BF% and then minus the result from your total weight.

As an example, if a man weighs 170 pounds and has 15% body fat: We multiply 170 by 0.15 to get 25.5. We would then minus 25.5 from 170 to get a total lean body mass of 144.5 pounds.

This means that to consume enough protein for high protein diet plans, our hypothetical man would need to consume between 144.5 and 216.75 grams of protein each day.

Whatever your reasons for working out, do not discount the importance of a high protein diet plan. This is how the body repairs and grows muscle tissue, and without an adequate supply, you will not make the gains that you could.

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Top Appetite Suppressant Foods: Foods with Protein

If you have trouble losing weight, what you may need to focus your attention to is your appetite. As much as possible, you must curb your food cravings in order for you not to gain unwanted weight and so your current weight will be reduced. The good news for you is that there are appetite suppressant foods that you can trust to control your cravings these days. Find out what these foods are and how they can help you in your weight loss goals.

  • Water. Drinking plenty of water all day can help make your belly feel full and satisfied all the time. A glass of water is best consumed before meals so you can consume less food. Moreover, you can also consider drinking a glass of water during first signs of hunger because sometimes, you may think of thirst as hunger.
  • Protein. Foods with protein are great appetite suppressants, too. It is advised that every meal or snack you eat includes a food that contains protein. As you may know, protein takes a little longer to digest than carbohydrates. This fact makes you feel satisfied for a longer period of time. Consider adding protein-rich foods in your daily diet such as seafood, meat, poultry, beans, and low fat dairy products.
  • Fiber. Like protein, fiber can make you feel satisfied. Fibrous vegetables are best consumed daily and so as whole grains like brown rice, whole grain cereals, breads, and crackers.
  • Green tea. Green tea is known to help calm the appetite. Three to four cups of green tea a day can very well help in appetite suppression.
  • Ginger. Ginger is known to help your body burn fat effectively and suppress the appetite, too. This is why ginger is a food best for weight loss. You can add ginger to any dish or you can consume it in the form of tea or supplements.

By including these foods and beverages in your diet, you may naturally suppress your appetite. This can be the start of reaching your weight loss goals.

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The Low Down On Juice Fasts And Weight Loss

If you’re someone who’s looking to experience a fast rate of weight loss, one thing that you might be considering is going on a juice fast.  Juice fasts are becoming incredibly popular among a wide variety of individuals because not only do they promise to help you lose weight quickly, but they also claim to have many other benefits related to detoxification and rejuvenation.

But, what’s the real truth about juice fasts? Are they really that beneficial as far as fat loss is concerned? Or, are they something that you should be avoiding?

By understanding a few key points, you can make a much more informed decision with regards to juice fasts and whether they’re a wise move for you.

Juice Fasts And Protein Intake

The very first thing that you should note with regards to juice fasts is the fact that they will essentially be 100% completely devoid of protein content.  While you may get a very small amount of protein if you’re including vegetables in the juice fast, the fact of the matter is that this will not be complete protein, so it won’t really be all that beneficial.

Since protein is the primary macronutrient that will be responsible for helping ensure that you maintain your lean muscle mass while on the fat loss diet, if you’re not taking enough, you’re going to be in for some problems.

If you lose lean muscle mass while on the juice fast, when you move back to a regular diet plan again, your metabolism will be running slower, thus it’ll be harder to make further weight loss progress.

All in all, for this reason, juice fasts aren’t the best of ideas.

Juice Fasts And Calorie Intake

The second big issue with juice fasts is the calorie intake they provide. They are going to be extremely low in calories in most cases and while this is good for rapid fat loss, again, it’s going to be extremely detrimental to your overall metabolic rate.

The slower your metabolism is, the harder it will be to see ongoing fat loss progress, so by using a juice fast you’re essentially thwarting your long-term success.

If you want a speedy metabolism, you need to eat a diet that contains enough calories. Yes, it will have to be lower in calories than maintenance, but not so low that your body goes into starvation mode.

Juice Fasts And Satiety

Moving on, the third issue with juice fasts is the fact that they will provide very little satiety as well. How full can you really get after a glass of juice?

Most people will really struggle to stick with juice fasts for more than a day, so they aren’t exactly what you’d call pleasurable to be on.

If you fall off the juice fast or using one causes you to then go and binge on other high calorie foods, then you’re just going to be moving yourself away from progress rather than closer to it.

The Verdict

So the overall verdict is that if you are looking for successful, long-term weight loss, you should rethink that juice fast.  You can still reap the same benefits that a juice fast has to offer by switching over your diet so that it’s only focused on fresh vegetables, fruits, lean protein sources, and healthy fats such as nuts and oils so consider that instead.

That will be far superior from a fat loss point of view and still put you in a state of maximum health.

This article has been contributed by Aishwarya Vohra of Offshore Ally. She is part of the company’s talented workforce of virtual assistant and link builders. Connect with her via Twitter.

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