JOIN USIt’s a common misconception that a protein-rich diet is only for body builders and the like. But the fact is that protein-rich food can be great for anyone who is trying to lose weight.
Protein can slow down hunger, cut down total calorie consumption, and encourage lean muscle development, especially for women. Protein also releases fat-burning hormones called leptin. So, the key to turn up your fat burning switch: consume more protein.
Protein is made up of several building blocks called amino acids. There are 20 amino acids. About 11 are called non-essential because our bodies can make them and the remaining nine are called ‘essential’ because our body cannot produce them and hence, we need to get them from foods that contain amino acids.
Every cell in the human body contains protein. It is a major part of the skin, muscles, organs, and glands and is also found in all body fluids, except bile and urine. You need protein in your diet to help your body repair cells and make new ones. Protein is also
important for growth and development during childhood, adolescence, and pregnancy. It is required by our immune system to synthesise neurotransmitters and for creation and signalling of hormones.
Aiding weight loss
The moment protein leaves your fork, it starts winnowing your waistline. High-protein foods take more work to digest, metabolise and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching their weight.
But this doesn’t mean you gulp down the innumerable protein shakes available in the supermarket shelves. If you are able to reach your daily protein requirement from your food, then you do not need protein shakes. But most of us do not consume enough protein. The problem is more acute with vegetarians as their sources for protein are limited. A normal person eats around 30 gm of protein, whereas it should be 50-70 gm depending on one’s weight.
It is safe to have protein shake, as long as it is taken in moderate quantity.
Protein shake is especially useful when you are working out. If you are not consuming enough protein, then you might not get best results from your workout. If you are not working out, then do not consume more than 15 gm of protein shake every day, as your body might not be able to utilise it. Avoid soy-based protein and opt for whey protein.
What to eat
Animal sources and dairy products are the best source of proteins. Animal proteins include lean meat, eggs, poultry, seafood and dairy products like milk, cheese, paneer and yoghurt.
Legumes are rich sources of vegetarian protein. For vegetarians, it is important to eat enough quantity of dal and legumes. In fact, legumes are one of our favourite food groups for weight loss and they include tasty foods like rajma, chickpeas, beans, lentils,
etc. Chickpeas, especially, has very high protein content at 16 per cent. Sprouts are again a very good source of protein.
Nuts like cashew, almonds, and peanuts are good sources of protein. But please do not overeat them, as they are high source of fat as well.
How much to eatAs per Indian Council of Medical Research (ICMR):
Adults need 0.8-1 gm/ kg body weight/day.
Children need 1.5 gm/kg body weight/ day.
Pregnant and lactating women need 1.75 gm/kg body weight/day Protein is food for your muscles and is doubly essential for making sure that you lose fat, not muscle. So, it’s time you go get some protein in your diet.
(The author is co-founder and CEO, Truweight)