Does Plant Protein Help With Weight Loss?


Both inside and outside of the gym, you'll probably hear a lot of talk about protein. It helps with building and maintaining muscle, weight loss and even focus. But, when most people think of protein, they think of animal-based proteins like chicken and fish and supplements like whey protein powder. Does that mean vegans and vegetarians are out of luck?

No way!

We’ve put together a list of our favourite plant-based proteins and why they’re so effective in helping people lose weight.

But first...

Plant Protein Vs. Animal Protein

More and more people are beginning to switch to a diet without animal products. Why? Vegan and vegetarian diets are great for your heart, could reduce your risk of diabetes & high blood pressure, are environmentally friendly and could even save you £££.

Still, a lot of people worry that they won’t be able to get all the protein, vitamins and minerals that they need. This is an especially great concern for athletes, bodybuilders and really anyone who spends intense periods of time in the gym. Afterall, a well-balanced, nutritious diet is essential for muscle growth and in maintaining high energy levels.

Whereas omnivores easily get calcium, iron, protein and vitamins B-12 from animal products, vegans and vegetarians have to spend a bit more time planning to ensure they get what their bodies need.

Best Sources of Plant Protein

The following foods and supplements are excellent sources of protein and other vitamins and minerals. Good news: They also tend to have fewer calories than animal products.

Soybeans: Edamame, tofu and tempeh fall into this category too, with 8.5-15 grams of protein per ½ cup respectively.

Nuts: Nuts - especially almonds and peanuts - are a great snack with 16-25 grams of protein per ½ cup.

Chia and Hemp Seeds: Both of these are complete sources of protein, meaning they contain all nine of the essential amino acids. Packed with protein and fiber, chia and hemp seeds are easy to add to a smoothie, yogurt or cereal.

Superfood Protein Smoothie: Made from pea protein isolate and a blend of superfoods, this great-tasting smoothie has 17 grams of protein per serving, is low in calories and carbs, and comes in two delicious flavours.

PRO V-GAIN PROTEIN: Not only is this protein powder (made from pea, soy and rice protein) suitable for vegans and vegetarians, it’s also gluten-free and contains a whopping 34 grams of protein per serving.

So, How Can Plant Proteins Help With Weight Loss?

The answer is two-fold. First, plant protein will help you stay fuller, longer. Second, plant protein provides a highly dense nutrient ratio to calories.

In order to lose weight, you have to burn more calories than you consume. It’s simple math, really. The question then becomes: How can I consume fewer calories!? Manage your hunger!

Instead of eating less, eat more foods that are good for you. This means eating more good fats (avocados, nuts, chia seeds) more often. Instead of cutting out snacks, swap junk food with almonds or hummus and graze throughout the day (we mix up a super food smoothie when we're feeling peckish).

The Bottom Line

A plant-based diet has many benefits and is linked to weight loss when balanced correctly.

While some claim that plant protein doesn’t pack the same punch as animal protein, there’s no research that supports that. In fact, several foods like quinoa and soy are complete proteins and provide you with the amino acids your body needs to function at its full potential.


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