Protein is the fundamental component of life. If one consumes insufficient amounts of protein, he or she may have a number of health issues. However, it’s not always beneficial to consume more than you need. Even though it can promote muscle building, if ingested in excess, the surplus may be stored as fat by the body.
This post compiles all the advice provided by Chandigarh-based dietician Shreya on how to consume protein in a healthy way. The majority of Indians may consume foods with inferior nutritional values, according WHO reports. Indians consume less protein than is considered average worldwide.
In order to increase protein absorption and utilisation, lifestyle choices and food selection are crucial.
Increased vulnerability to disease and related issues can result from disturbed sleep cycles, less exposure to sunlight, excessive use of gadgets, and poorly managed stress. These factors can also limit the body’s ability to absorb proteins.
How Much Protein Required Per Day
An average adult needs 1 g of protein for every kg of body weight per day, however this amount may change depending on the demands of the individual.
Dietician Shreya claims that depending on exercise levels and other factors like pregnancy, lactation, and breastfeeding, it can reach 1.5 g or 2 g per kg.
The amount of protein in meals varies greatly. However, compared to sources of protein derived from plants, animal sources of protein typically outperform them in terms of both quantity and quality.
All three of them are regarded as excellent sources of high-quality protein: milk, eggs, and meat.
How to Increase Protein Intake
One can accomplish their daily protein intake goal by focusing on consuming protein at every meal, including the first one of the day. This does not imply that chicken breast should be consumed continuously.
As a healthy snack, Shreya advises including legumes like lentils, beans, and peas as well as nuts and seeds like peanuts, almonds, cashews, pistachios, walnuts, hazelnuts, and pecans in your diet. These foods will also give your skin an unavoidable glow. Sunflower, pumpkin, chia, flax, sesame, and chia seeds are a few seeds that can be included.
Millets have been shown to be a fantastic source of both protein and minerals. Additionally, you can include whole grains like rice, wheat quinoa, oats, buckwheat, and millet in the diet.
Salads, in addition to the protein, will provide a lot of fibre. Always eat a dish of sprouts with some protein. Tofu is a superior replacement for dairy products like curd and paneer since they are higher in protein. These are advised to be consumed in moderation.
How Protein Helps Lose Weight
Protein is an essential component of weight loss. Consuming enough protein may support a healthy metabolism and reduce appetite. With the addition of more protein-rich meals to their diet, one may be able to lose body fat without losing muscle.
Shreya shows that one can decrease hunger hormones and increase satiety hormones by swapping out carbohydrates and fat for protein. As a result, one consumes less calories and loses a lot of weight.
Every meal should contain protein to promote the development, upkeep, and repair of muscles, bodily structures, and cells.
Carbohydrates do not need to be eliminated because they are equally advantageous and necessary for the body to function properly.