Plant based Weight Loss Foods Consider The Versatile Vegan Favorite Tofu

Learn how tofu works in a plant-based diet to provide a low calorie protein alternative to meat that does double duty in your battle to lose weight. 



When it comes to tofu, you just can’t say enough about this health food from Asia. Also called soybean curd, it’s basically tasteless, so any spice or flavoring you add blends with it nicely. 



In a 2011 study by the university of Colorado, Denver, it was found that eating protein-rich food, like tofu, instead of those high in carbs or fat can make you feel fuller longer and may make it easier for you to stick to a reduced-calorie diet.



A  two-and one half inch square of tofu has 86 calories and nine grams of protein. Experts suggest an intake of this plant-based food of about 40 grams per day.



Tofu contains calcium and iron, almost no sodium and not a bit of saturated fat. It makes your metabolism run on high which is great for losing weight; and it even lowers cholesterol.



Add to that, the fact that tofu has more fiber, calcium, iron, magnesium, zinc and folate than chicken and contains fewer calories ounce for ounce. Plus, this meat alternative is yet another plant-based food, along with berries and kale, that provides antioxidants to combat free radicals and prevent premature aging.



With different varieties of tofu available, the firmer tofus are good for stir-frying or adding to soups and sauces, while the softer ones are good for mashing, chopping and adding to salads. Try tofu slices lightly sautéed and drizzled with a bit of olive oil for a lovely tofu sandwich. Also, consider adding it to smoothies in lieu of the more processed protein powders.



One more thing. You can improve the flavor of this tasteless meat alternative by marinating it. Just be sure that marinades aren’t too high in oil and use coconut aminos instead of the traditional highly processed soy sauces which can contain wheat and sometimes, too much sodium.



Coconut aminos is a salty, savory seasoning sauce made from the fermented sap of coconut palm and sea salt and is similar in color and consistency to light soy sauce. Find a link in the description below for information on this healthy soy sauce alternative.



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