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It is now known that increasing protein intake curbs appetite, promotes satiety, and preserves lean muscle, thus promoting weight loss. But a recent study by a group of scientists led by Dr. Westerterp-Plantenga wanted to see if eating more protein could help people who had lost weight keep the weight off. The recommended dietary intake of protein to avoid protein deficiency in adults is 0.80 g/kg body weight per day, which is about (48-56 g/day) or about 10%-15% of total calories. In this study, they recruited 148 overweight people and put them on a special diet for 4 weeks. This was a very low calorie diet and they lost weight as a result. After 4 weeks, the researchers divided the subjects into two groups. One group got some extra protein in their diet, while the other group didn’t get any extra protein. People who got extra protein ate about 18% of their daily energy as protein, meaning that nearly a fifth of their food was protein. The other group, the group without additional protein, had about 15% of their daily energy intake as protein. And guess what? Results showed that people who ate more protein regained 50% less weight than people who didn’t eat as much protein. (This means that people who ate a little extra protein were better at keeping the weight off after they lost it! Now that we know that protein can help not only lose weight but keep it off, let’s take a look at some of the good stuff however. They are inexpensive sources of protein that we can get from our daily diet.
In India, a large percentage of the population is vegetarian and lentils and dairy products are consumed to meet their protein needs. Among these, paneer is a rich source of protein along with other nutrients like calcium and phosphorus. It is also a good source of the fat-soluble vitamins A and D. 50% of minerals and 10% of the lactose from original milk. This is why paneer would be a good addition to your weight loss journey to increase your protein intake (with up to 18g of protein in 100g). Not to mention, paneer ranks high on the taste factor as well and can be used to prepare a wide variety of dishes. But that doesn’t mean a street-style delicacy or high-calorie masala butter can be a staple in your diet. You should definitely know about the diet friendly paneer options so that you can get all the high quality nutrients which includes protein as well. In this article, we list 6 ways to eat paneer properly for weight loss.
1. Grilled Paneer: This grilled paneer recipe is a healthy alternative to traditional fried paneer dishes and is packed with protein. Enjoy it as an appetizer or as a delicious addition to salads or wraps. To make healthy grilled paneer, soak paneer cubes in a mixture of olive oil, lemon juice, ginger-garlic paste, turmeric, cumin, coriander powder, and salt. Leave it to steep for 15-20 minutes. Preheat the grill or grill pan. Paneer cubes are skewered or grilled directly. Grill for 2-3 minutes per side, until golden brown with grill marks visible. Remove from the grill, garnish with coriander leaves and serve hot with lemon wedges for a tangy taste. It is a delicious high protein snack that will keep you full for longer and promote weight loss as well.
2. Paneer Burji: It can be made using little oil and some common ingredients like onion, tomato and daily spices. It can be served with roti or paratha, or you can have it just like that if you want to avoid extra calories. Heat the oil in a non-stick frying pan over medium heat. Add cumin seeds and stir until evaporated. Saute the onion until it becomes translucent. Add the green chilies and cook for a minute. Add tomatoes and cook until soft. Reduce heat and add turmeric, cumin, coriander powder and salt. cook for another minute. Add the crumbled paneer and cook for 2-3 minutes. Garnish with fresh coriander leaves. Serve paneer bhurgi with steamed vegetables or whole wheat roti for a well-balanced meal. This version of paneer bhurji uses less oil and contains fewer spices, making it a lighter and healthier option while retaining the delicious flavors of the dish.
3. Paneer tikka: Here is another delicious recipe that is also easy to make. To make paneer tikka, in a bowl, mix yoghurt with besan, ginger garlic paste, tandoori masala, turmeric powder, chaat masala (optional) and salt to make a marinade. Add the paneer cubes, capsicum cubes and onion cubes to the marinade and marinate for at least 30 minutes. Preheat the oven to 200°C (400°F). If you don’t have an oven, you can use a grill pan or a regular frying pan. Bake the paneer tikka skewers in the preheated oven for 12-15 minutes until lightly charred and cooked through. If you are using a regular grill pan or skillet, cook the skewers over medium heat, stirring occasionally, until cooked through and slightly charred. Also read: “9 Delicious Snacks That Help You Lose Weight.”
4. Palak Paneer: Palak paneer looks healthy with nutrient-rich spinach as the gravy, but one can turn this healthy dish into a high-calorie treat by deep frying. So, avoid deep frying, boiling the paneer in water will be enough to soften it. Also, avoid heavy cream and other high-calorie ingredients for this dish if you are on a diet.
5. Paneer Kebab: This is a hearty and delicious meal that you can eat even during the Navratri fast. They make a great evening snack, too. In a mixing bowl, mix besan ginger garlic paste, garam masala, turmeric, red chilli powder, and salt to form a smooth paste. Add the onions and peppers, and cover with the spice paste. Mix paneer cubes. Thread the marinated paneer, onions and peppers onto skewers. Heat the oil in a frying pan, cook the skewers for 2-3 minutes on each side until the paneer is golden brown and the vegetables are slightly charred. Remove the kebab from the pan and serve hot as an appetizer. Optionally, garnish with fresh coriander leaves and serve with mint chutney or yogurt sauce.
6. Paneer Jalfrizi: While it may look like a dish you might order straight from a street-style dhaba and assume it’s high in calories, you can actually create a healthy version of it in your own kitchen with just a few simple ingredients. Take a small amount of oil and fry cumin seeds, onions, garlic, green chilies, tomatoes, ginger and other spices (coriander, turmeric, chili powders, garam masala) and salt. Leave the tomatoes and peppers to soften, then add the paneer sticks and fry for another minute. Garnish it with ginger and coriander leaves, and you can have this dish with roti or paratha.
In summary, note that while paneer may help you increase your protein intake, it is not a magic bullet to melt away all the excess fat. For that to happen, you need balanced diet plans, like Rati Beauty, to reach a calorie deficit and shed those extra pounds. Subscribe to Rati beauty app To access all diet plans for weight loss.
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