Eggs, meat, tuna, cottage cheese can help you stay slim

Want to lose weight? Load up on protein rich foods.

Protein-rich foods has always been favourite food choice for exercisers and gym-goers. Its various benefits help enthusiasts to build on muscle, maintain proper body weight, and strengthen the system and much more. But now there are more reasons to gorge on protein-rich food. This time the advice flows in to give you more news on protein intake -- it aids your weight loss process.

You heard it right, now have more protein to lose weight. A new animal research has revealed that boosting up protein content in diet would be a better way to lose weight rather than counting calories. There would be no competition between the appetite systems, when foods are nutritionally balanced and when one nutrient requirement is satisfied. Many foods however, are unbalanced and have a higher or lower proportion of protein to carbohydrate than the animal requires. Therefore, to obtain the right amount of protein the animal may have to over- or under-eat fats and carbohydrates, thus, the consistent balance was achieved where 20 percent of the energy needs came from protein.

It was established that like spider monkeys and orang-utans, humans prioritise protein over carbohydrates and fat, which meant that if they have a diet with low protein, they would over-eat fats, carbs and energy to get the target level of protein and that is why human obesity cases in the Western World have soared over the past 60 years.

Professor Raubenheime said that they could use this information to help manage and prevent obesity, through ensuring that the diets people eat have a sufficient level of protein with the balanced consumption of fats and carbs to satisfy their appetite. He further suggested that a simple rule for healthy eating was to avoid processed foods, whilst, no human population has until recently encountered "ultra-processed foods" that is made from industrially extracted sugars, starches and salt, so our appetites are not adapted to biscuits, cakes, pizzas and sugary drinks but people do eat too much of them at their peril.

If you are wondering which food items should you pick up to maintain an optimum protein balance in your diet here are your choices

Cottage cheese: Cottage cheese or paneer is a healthy source of protein, mosre so for vegetarians who have limited options of protein-rich food. One can make paneer rolls or sandwich for evening snacks which gives energy and keeps hunger pangs at bay. One cup of cottage cheese contains about 25 grams of protein.

Tuna: Tuna not only is rich in protein but also has omega-3 fatty acids which have benefits like lowering risk of a stroke and more. One can of tuna can have as much as 25 grams of protein. (Read: Omega 3 fatty acids why you need them in your diet)

Pumpkin seeds: Another option for vegetarians is pumpkin seeds. These make for a good snack when you are craving for junk food. They will fill your stomach. They also contain magnesium and zinc and are low in calories. A half cup of pumpkin seeds could contain as much as 14 grams of protein.

Chocolate milk: A yummy way to get your protein is by drinking a glass of chocolate milk. You can have it during breakfast or before you hit the sack as it ensures a good night's sleep. A glass of chocolate milk can have between eight and 11 grams of protein. (Read: Milk in the benefits of doodh)

Hard-boiled eggs: These not only add good fats to your body, but also pack in other vitamins and keep your eyes, hair, bones healthy. They are a good breakfast option. One hard-boiled egg provides roughly six grams of protein.

Almonds: Soak almonds overnight in water and eat them in the morning. Almonds has very low number of calories and is great for your body. You can eat it as a snack before going to the gym, even diabetics can consume almonds. You can get 6.4 grams of protein from 25 raw almonds. (Read: Almonds how they can help you lose weight!)

Oatmeal: A good breakfast option, oatmeal provides the necessary fibre your body needs. It also prevents constipation and has a low GI. A serving of oatmeal can have as much as five grams of protein. (Read: 5 reasons to start eating oats today)

Peanut butter: Peanut butter on a toast makes for a healthy and tasty snack. People on a weight loss diet can also eat this in moderation. It is rich in potassium and dietary fibres and has a slow release of energy which keeps you full for longer. A tablespoon of peanut butter contains about four grams of protein.

For more articles on diet & fitness, visit our diet & fitness section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.