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.
- Nutritional Tips to Reduce Weight in a Simple (dietcleanse.org)
- Weight Loss Tips- Do it Now (weightlossdietforum.com)