Plant-based proteins aren't always valued in the diet compared to animal-based proteins. However, they're a great ally for those looking to manage their weight. They're also found in many common food products. Discover their slimming benefits and how to use them in this article.

The slimming benefits of plant proteins

Plant-based proteins offer an interesting nutritional profile. In addition to their proven benefits for women's health, such as hormonal regulation and the maintenance of healthy skin and hair, these proteins are also good weight-loss aids. They allow you to lose weight without depriving yourself of nutritious foods.

Appetite suppressant

Plant-based protein-rich foods, with the exception of tofu, contain complex carbohydrates and fiber that increase satiety. They also have a low glycemic index (GI), helping you limit portion size and calorie intake.

Fat burner

A study conducted at the University of Denmark revealed that high-quality protein intake helps burn 4% more calories. This action contributes to fat loss, especially in the abdominal area.

Source of essential amino acids and vitamins

Plant proteins are composed of essential amino acids. They are essential for the proper functioning of the body, which is unable to synthesize them. These same foods are surprisingly rich in vitamins and minerals. They thus provide a variety of nutrients that are beneficial to your health.

Anti-inflammatory

Protein-rich plants contain antioxidants. They also contain free radical scavengers and healthy fats. This combination reduces the risk of inflammatory diseases such as hypercholesterolemia (increased blood cholesterol levels), diabetes, and obesity.

Bone support

Consuming animal-based proteins is known to decrease calcium stores in bones, making them more fragile. However, plant-based proteins do not pose this risk to bone health.

Protein foods to favor

Some protein-rich plants are more beneficial due to their rich and varied nutritional composition. Here is a non-exhaustive list of foods to include in your diet.

Legumes

Legumes and pulses provide B vitamins, which optimize energy utilization. For example, lentils stand out for their very low GI.

Tofu

Tofu is made from soybeans, another legume rich in plant-based protein. It contains a healthy amount of manganese, which helps metabolize amino acids.

Oilseeds

These include pistachios, walnuts in general, and almonds. They are rich in calcium, magnesium, healthy fats, and fiber. However, they have a high calorie index.

Soy juice

Commonly called "soy milk," it replaces cow's milk for people who are lactose intolerant. It is easier to digest.

Quinoa

Quinoa contains all the amino acids and can replace some grains like rice. It's also gluten-free.

Tips for getting the most out of plant-based protein

For a plant-based protein diet to be effective, create a high-quality and, above all, balanced meal. To achieve this, we recommend:

• combine different sources of the same nature to supplement the missing amino acid intake;
• mix plant products with lean animal proteins to meet the body's needs;
• limit foods rich in vegetable protein, but high in calories which increase the total GI.

To test your diet, start by "vegetarianizing" your evening meal. This will reduce the accumulation of reserves during sleep, which are not burned.