Beat obesity with proteins

With the winter season slipping away, it is time to shed the layers of clothing which have been hiding those annoying love handles. So, while slogging away at the gym may appear to be the only way to get slimmer, eating more proteins may also help you crack the deal. Our daily diets contain enough carbohydrates and fats in the form of chapati, rice, sugar, ghee, bread, and refined oil. But our protein intake in a day is dismally low. A protein-deficient diet urges your body to pack in that extra fat.

A vital macronutrient

* Proteins are the building blocks for muscles and other body tissues. Enzymes, hormones and blood tissues need proteins to perform their tasks. We need 20 amino acids for growth and development, of which, 12 are manufactured by our body. The rest must be taken in the form of food.

* A 2017 study has found that 73% of Indian diets are protein-deficient. India faces the dual burden of malnutrition and obesity, with low protein intake emerging as the main culprit. How does a protein-rich diet stop you from getting fat?

* When you consume good amount of protein, you feel full for a longer time, retain lean muscle mass and have an improved metabolism.

* Protein-rich meals cause you to burn more energy and lose weight.

* Coming to the daily protein requirements, a gram per kilogram body weight is recommended. Milk, cheese, whole grain, pulses, chicken, fish and egg are rich in protein.

* Making the right choice of protein is also important for weight management. Recent studies have shown that choosing plant-based proteins over animal proteins improves body composition and lowers body weight. Higher intake of plant protein, which comes from cereals, pulses and vegetables, reduces your chance of becoming obese.

(The author is regional head, Department Of Clinical Nutrition & Diet)