Legumes are one of the best foods that you can incorporate into your diet if you’re looking to lose weight, and Lentils are well among the best choices. Lentils are known for being high in both protein and fiber. They are low in fat, but high in low-digesting carbohydrates. That means they will keep you full and satisfied longer than other foods.
Lentils are incredibly packed with B vitamins and minerals like calcium, iron, potassium, and zinc. Like other legumes, these grains will make a healthy addition to any nutritious diet, irrespective of whether you want to lose weight or control your overall binge habits.
Moreover, the little flat legumes cook up way too fast compared to other legumes, approximately 20 minutes. They are versatile and can be used when making soups, dips, and curies. They are particularly popular in Indian cuisine and if you don’t like them you can always opt for fast weight loss pills or fat burners that have lentils as ingredients.
Lentils Benefits for Weight Loss
One cup (200 grams) of lentils offers 230 calories. That means it can provide about 10-20% of the recommended daily calorie intake, subject to your body size and overall weight goals.
It contains nearly the same number of calories offered by one serving of brown rice and one serving of quinoa. However, lentils are associated with more dietary fiber and proteins, making them a staple food to consider when trying to lose weight.
Several studies show that increasing fiber intake can help with weight management. For instance, one study found that within 12 years, female US nurses who improved their fiber intake better gained 1.52 kg on average less than those who adjusted their intake the least.
In another study, researchers found that making simple adjustments and increasing your fiber intake may help with weight loss- a much easier strategy to follow than many complex weight loss diets all around.
Fiber promotes satiety. That means you will feel full faster, thus are less likely to binge. This, in turn, helps to restrict your calorie intake, leading to less weight gain. The same applies to proteins. They help make you satisfied faster, so you won’t overeat and end up adding more calories in your body.
Research shows that high protein intake improves your metabolism and increases the rate of your calorie expenditure. In one study, it was found that adjusting protein intake up to at least 30% of your total calories can make you consume approximately 440 fewer calories per day, which is quite an impressive move.
Another recent study suggests that eating one serving of peas, beans, chickpeas, or lentils a day may help you lose weight. The Meta-analysis observed 21 medical trials involving 940 individuals. It was found that after six weeks, participants who consumed a diet high in pulses lost 0.34 kg in their body weight.
Lentils Promote Weight Loss
Since lentils are high in fiber but low in fat, they tend to make you feel full without consuming unnecessary calories during meals. This is especially beneficial for those struggling with “feeling hungry experience” most of the time.
Lentils can be added in almost any dish, including burgers, stews, and salads, probably with leafy greens or arugula to help you stay full for longer and subside cravings and overeating. According to a 2016 study of 21 trials published in the American Journal of Nutrition, adding legumes to your regular meal plan can result in significant weight loss.
Lentils are not only a complete source of fiber; they are also rich in soluble fiber. This compound lowers cholesterol levels and binds with carbs, enabling the body to absorb them more slowly. This win turn makes you feel full for longer. It is also useful in stabilizing blood sugar levels, which restricts you from reaching for no-so-healthy snacks.
Lowers Food Intake
Lentils may promote weight loss by overcoming one of the biggest challenges of a calorie-deficit diet — hunger. According to the 2011 journal of Applied Physiology, Nutrition, and Metabolism (APNM), lentils are linked with appetite-suppressing effects. They increase the fullness when consumed as part of a meal.
When subjects consumed lentils alongside their meals, they reported feeling fuller and satisfied. Moreover, they remained full and satisfied for longer and were less hungry during their next meal. Consequently, they ate less at the subsequent meal.
Based on these findings, lentils may suppress appetite and help in lowering your total calorie intake. Most people often avoid legumes due to their high carb content. However, lentils are an exception, and you can enjoy them even if you’re under a low-calorie eating plan.
Controls Cravings
There is a close relationship between your gut and your brain when it comes to appetite and cravings control. When you consume nutrients like glucose, your intestines’ receptors produce hormones via the intestinal lining. These hormones are influential in your appetite and daily consumption. The gradual release of glucose, often found in foods like lentils, helps you to remain full.
Lentils are also known to improve insulin levels, which helps the body to distribute fat. Cooked lentils are said to have a low glycemic index of about 29, which is significantly low compared to canned lentils with a higher ranking of 52- though that’s still considered a low glycemic index.
Bottom Line
Lentils are super healthy and waist-friendly food. They are high in both dietary fiber and protein and research shows that having one serving every day can boost your weight loss plan. They are long known for their high fiber and protein content.
As you already know, foods that are high in fiber take longer to consume, giving the body ample time to register that it’s full; therefore, you’ll be less likely to overeat. You can safely add lentils to your otherwise weight loss plan, which should include nutritious foods and plenty of solid exercises.
This way, you can effectively slash down your hunger pangs and eventually combat unnecessary weight gain. Lentils, as well as other legumes like kidney beans and black beans, are also known for low calorie and fat content.
