Paneer is often considered the crowning glory of Indian cuisine, however, it is also often the first casualty of a weight loss diet. But what if you didn't have to choose between your love for paneer and your desire to shed those extra pounds? Now you don’t! We got in touch with our expert, Dr Ridhima Khamesra, a Clinical Dietician from Udaipur, to understand how paneer can be helpful in your weight loss journey. Read this article to learn more about this in detail.
Paneer For Weight Loss
Dr Khamesra said, “When it comes to weight loss, paneer is often misunderstood. Many assume it’s ‘too fatty’ or calorie-dense for a slimming diet, but in reality, this protein-packed superfood can transform your journey if used strategically. Let’s break down the lesser-known ways paneer works in your favour for weight loss - and a few surprising tips to make the most of it.”
1. Thermic Effect of Food (TEF)
“Did you know that digesting paneer actually burns calories? Thanks to its high protein content, paneer has a greater thermic effect, meaning your body expends more energy digesting it than it does with carbs or fats. Incorporating paneer into your meals can boost your metabolism and support fat loss,” said the expert.
2. Casein Protein: The Slow Burner
Dr Khamesra mentioned, “Unlike whey, paneer contains casein protein, which digests slowly. This provides a steady release of amino acids, keeping you fuller for longer and curbing those pesky mid-meal cravings. It’s like having a natural appetite suppressant in your fridge!”
3. Rich in CLA for Fat Burning
“Few people know that paneer contains conjugated linoleic acid (CLA), a compound known for its fat-burning properties. CLA is particularly beneficial for reducing abdominal fat and improving overall body composition, making paneer an excellent choice for those targeting stubborn belly fat,” shared Dr Ridhima.
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4. Low-Carb Powerhouse
“For anyone on a low-carb or keto-inspired weight loss plan, paneer is a dream ingredient. With minimal carbs and high fat-to-protein ratios, it fuels your body with energy while keeping blood sugar levels stable—a key factor for weight loss,” shared the doctor.
5. Secret Tip: Cooking Methods Matter
Dr Khamesra said that most people sabotage paneer’s health benefits by frying it in excess oil or drenching it in rich gravies. “Instead, try grilled or air-fried paneer marinated in spices like turmeric, cumin, and ginger, which not only enhance the flavour but also boost digestion and fat burning,” she added.
6. The Timing Game
“Consuming paneer in the evening can be a game-changer. Its slow-digesting protein helps repair muscles overnight, enhancing recovery and boosting metabolism even as you sleep,” said Dr Ridhima.
She concluded, “Paneer isn’t just a protein source; it’s a nutrient-packed weight-loss ally when consumed mindfully. Swap those processed snacks with spiced paneer cubes, add them to your salads, or enjoy them as a pre-dinner snack. With the right approach, this humble dairy product can help you achieve your weight loss goals while keeping your meals exciting and flavourful.”
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