Is Paneer Good for Weight Loss? Shed Pounds Deliciously with this High-Protein Secret

Are you tired of those restrictive diets that leave you feeling unsatisfied and food deprived? 

Are you searching for a delicious and satisfying way to shed those extra pounds without compromising on flavour? 

Look no further, because we have a high-protein secret that will revolutionize your weight loss journey: Paneer!

Yes, you heard it right. This creamy and versatile cottage cheese, popular in Indian cuisine, holds the key to unlocking your weight loss potential. 

Gone are the days of bland and boring diet food. Paneer is here to tantalize your taste buds while helping you achieve your fitness goals.

Paneer is dearly loved throughout India. Not only does it make us go wow, but it also is super-nutritious.  Most people do not know that paneer, or Indian cottage cheese, can make us shed those pesky pounds. We’ll tell you exactly how paneer for weight loss is not just an imaginary idea. But there is a right way to make it happen. Ready to learn about the secret?

Paneer for weight loss – what does the science say?

 Let’s first learn about what paneer is in terms of nutrition – 

Paneer Nutritional Value per 100 grams^[1][2]

Now, a mere 100 grams of paneer load our bodies with around 320-360 calories. 

How can paneer lead to weight loss? 

The reason is that not many people not know how weight loss occurs. 

A lot of recent scientific research has challenged the traditional notion that all fat is detrimental to weight loss. ^[3]

Incorporating healthy fats into your diet can be beneficial and even aid in your weight loss journey. 

One way it happens is through a state known as ketosis. Now, ketosis is a metabolic state that occurs when your body shifts from primarily using carbs for fuel to using fats as its primary energy source. 

Read our blog on Keto to understand Keto and including fat in the weight-loss journey in detail. 

In a way, it uses fats instead of layering them under our bellies and thighs and whatnot. 

Apart from it, there are other ways paneer helps in weight loss. Here is how it happens:

Protein-rich weight loss ingredient

Protein and paneer always go cube-in-cube. But what does protein have to do with weight loss?

Protein is known to boost metabolism. Now, metabolism, simply put, is your body’s ability to break down food and convert it into energy. ^[4]

Not only this, but it also helps build and repair tissues, eliminate waste, and whatnot. The person who wears many hats at once. So, when all these functions come on track and get enhanced, our bodies become efficient at burning fat. 

Apart from it, protein also increases feelings of fullness. This means a full stop on hogging in the kitchen. We have talked about this in details ahead in the blog.

As we all know, paneer is an excellent source of high-quality protein. It contains nearly 22 grams of protein per 100 grams. This can help you curb cravings and manage your appetite.

Paneer is best low carbs diet 

Carbs are the simplest form of energy. And because they are easy-peasy for your body, it uses them first. Now, most of the foods out there are high in carbs. But carbs do not make you fat. A few other things do:

• Bad carbs
• Bad fat
• Sedentary lifestyle 
• Eating more calories than we burn
• Insufficient sleep
• Stressful life
• High intake of sugary and processed foods
• Or a medical condition such as hypothyroidism or PCOS

Carbs do not make us fat. However, eating lots of bad carbs do. When we eat foods high in sugar and processed, an insulin spike happens. This is why many people go for a ketogenic diet. 

If you are following a low-carb or ketogenic diet, paneer can be a valuable addition to your meal plan. It is naturally low in carbohydrates, making it a suitable choice for those aiming to reduce their carb intake. 

Enriched with essential nutrients

Paneer doesn’t stop at being a protein powerhouse alone. It also flaunts a good number of essential nutrients such as calcium, phosphorus, and vitamin B12. These nutrients help maintain bone health, support energy metabolism, and promote overall well-being. 

As we say, weight loss only happens when we eat enough of the required vitamins and minerals. And incorporating paneer into your diet can help us do just this.

Paneer Keeps you satiated for a long time

Don’t we all know how we lose nuts the moment please-eat-something-soon sort of gurgling happens in our bellies? But just because our stomachs are giving us an eating call doesn’t mean we need to eat. Eating paneer can help you put a halt to this unnecessary craving. ^[5]

Paneer’s high protein and fat content make it an ideal food for promoting satiety and reducing overall calorie intake. Both Protein and fat take longer to digest. This leaves no space for your hunger and your stomach to take one more bite. You feel full and satisfied for longer periods. 

Paneer helps to Balance hormones

It balances hormones. Alright. But hey! What does hormonal balance have to do with weight loss? ^[6]

Healthy fats play a vital role in hormone production and regulation. There is no doubt about it. Now, there are hormones that are involved in appetite control, metabolism, and fat storage. 

A few examples include insulin, ghrelin, and leptin. When we consume an adequate amount of healthy fats, it helps maintain hormonal balance. 

Another important fact about paneer is that it also helps your thyroid hormones. ^[7]

This supports optimal appetite control and metabolism. 

As a result, your body gets better scores at weight management and body composition.

So, with paneer, you get healthy fats that contribute to hormone production and metabolism. With its calcium content, paneer helps regulate thyroid hormones. It also contains nutrients like zinc and vitamin B6, supporting healthy sex hormone levels. 

Balances blood sugar levels

Apart from maintaining balancing hormones, fat also plays a crucial role in stabilizing blood sugar levels. When we consume meals high in carbohydrates without adequate fat, our blood sugar levels spike quickly, followed by a crash. This means cravings and a subsequent energy slump. The solution? Definitely, a diet full of healthy fats. 

Including fats in your meals helps slow down the absorption of glucose into the bloodstream. And paneer is excellent at doing it – a pure natural food full of fat and protein. ^[8]

By stabilizing blood sugar levels, you can maintain more consistent energy levels and reduce the risk of cravings and overeating.

So, as we see, paneer for weight loss surely works. However, it works only when we eat it the right way.

Also read – Amazing health benefits of eating paneer

How much Paneer should you eat in a day for weight loss?

The recommended amount of paneer you should consume in a day depends on your individual dietary needs and health goals. As a general guideline, you can consume about 150 to 200 gm of paneer per day as part of your weight loss meal plan. This amount provides a good balance of protein without overloading you with excess calories and fat. However, you must stay active and exercise if you are consuming paneer or other weight loss diet.

Remember that weight loss is not solely about any specific food item, but rather about creating a calorie deficit and maintaining a balanced diet. Incorporate paneer along with other nutrient-dense foods, such as vegetables, fruits, whole grains, and lean proteins, to achieve a well-rounded diet.

What is the best time to consume paneer for weight loss?

The timing of when you consume paneer for weight loss is not as critical as the overall balance of your diet and meeting your daily calorie and nutrient needs. However, there are certain considerations you can keep in mind:

Protein-rich breakfast: Including paneer in your breakfast can be beneficial as it provides a good source of protein, which helps keep you full and satisfied throughout the morning, potentially reducing mid-morning snacking.

Pre or post-workout: If you engage in physical activity, having paneer either before or after your workout can aid in muscle recovery and support your fitness goals.

As a snack: Paneer can be a nutritious and satiating snack option between meals, helping prevent unhealthy snacking and keeping your hunger in check.

Avoid late-night consumption: It is generally recommended to avoid heavy meals, including paneer, close to bedtime as it may interfere with digestion and disrupt sleep.

Tips to incorporate paneer into your weight loss diet

We tend to turn anything healthy into unhealthy. This hampers us from achieving the results we crave. If you are looking to eat paneer for weight loss, here are a few tips:

• Try to control your portion size according to your daily calorie requirement. You may calculate your calorie requirement online according to your weight loss goal.
• Pair paneer with a variety of colourful vegetables to add volume and fibre to your meals. Fibre is a wonderful ingredient in any weight loss recipe.
• Avoid deep-frying paneer. Keep it healthy. 
• Don’t add heavy cream-based sauces. Instead, use lighter and healthier homemade sauces made from tomatoes, yoghurt, or coconut milk.
• Include paneer in Salads.
• Prepare healthy paneer snacks like paneer tikka or paneer roll with whole wheat roti. These are a better alternative to calorie-laden fried snacks.
• Either don’t eat fried paneer or limit its consumption. 
• Be cautious of high-calorie accompaniments like butter naan or heavy gravies. Go for whole wheat roti or brown rice and choose light, tomato-based gravies.
• Stay Hydrated as it can help control hunger and prevent overeating.
• If you are lactose intolerant, go for paneer alternatives such as tofu. 
• Ensure that your meals are well-balanced with protein, complex carbohydrates, healthy fats, and fibre. 

As they say, weight loss is not a capsule that you can eat and get shredded. Instead, it is a combination of many healthier habits. So, although paneer can surely do wonders toward your weight loss goals, you must not depend on it alone.

A Vuestra Salud!

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