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Protein : Importance in our diet


Why should we eat a protein rich diet?


Nearly 70-80 % people are suffering from obesity, lifestyle disorders like diabetes, hypertension, thyroid, etc. Some people are struggling with healthy weight loss and they feel lethargic and tired because their protein intake is very low.

Moreover, There is so much confusion in our mind regarding protein intake. Is protein good for our body??

Particularly females think that is it safe to take?

In this article I am sharing the benefits and as well as all your myths will be broken.

Let’s get started with the benefits.

  • Firstly, All the cells in the human body and the muscles are made up of protein. Hence for proper functioning of the body cells and muscle mass growth, proteins are very essential.
  • It helps to build immunity against various illnesses.
  • Similarly, It helps in growth and repair of cells, tissues, bones and organs.
  • Moreover, It also helps in recovery after a serious injury of the muscles.
  • It helps in healing wounds.
  • It helps in healthy growth of hair, skin and nails.
  • Proteins take longer time to digest, hence keeps our stomach full for a longer period of time.
  • Proteins decreases food cravings like sugar, chocolates, biscuits, chips, etc. which can help in weight loss.
  • Proteins increase Leptin (Appetite suppressant hormone) that gives signal to the brain for stopping to eat.
  • In diabetic patients, it also regulate blood sugar level. An advice for diabetic patients is that they need to stop taking snacks like biscuits, pasta and chips as they are refined carbs, it will spike sugar glucose level.
  • Besides, They should take protein shake and protein rich salad like cucumber, tomatoes, carrots, etc. to control their blood sugar level.
  • For gym lovers, it is very much essential for muscle recovery.
  • For those who love doing Yoga and other such daily activities, it increase strength and stamina and also boosts energy level.

How much protein is good for you?

It is important to understand the requirement in our body. It is different for different people.

Let us understand this calculation of daily requirement using the points mentioned below:

  • People having a sedentary lifestyle : 0.8 to 1.2 grams / 1 kg of body weight
  • People who are active but obese : 1.2 to 1.6 grams / 1 kg of body weight
  • People who are active and healthy : 1.6 to 2.2 grams / 1 kg of body weight
  • People who are active, healthy and want to gain muscle mass : 1.6 to 3.3 grams / 1 kg of body weight

These points can be generalized in the following ways:

  • For Males: 1 gram / 1 kg of body weight
  • For Females: 0.8 gram / 1 kg of body weight

For example, for a male having body weight 75 kgs, then its requirement is 75 grams per day and for a female having body weight 60 kgs, then requirement is 48 grams per day.

Sources of Protein:

Vegetarian and Non-vegetarian Sources:

Some of the sources, which provide good amount are given below:

  • 2 tablespoon peanut butter (with sugar and vegetable oil) – 8 grams
  • 1 fist of broccoli – 3 grams
  • A small size baked potato – 3.50 grams
  • 1 cup of chickpeas – 14 grams
  • 1 cup of cooked moong dal – 14 grams
  • 1 cup of rajma (kidney beans) – 9 grams

Apart from these there are some other sources. Some of the vegetarian sources are :

  • All types of dal- masoor dal, toor dal, udad dal, chana dal
  • Black chana (grams), Chhole chana, rajma, soyabean, green peas.
  • Quinoa
  • Sprouts
  • Nuts like Almond, Walnut and Seeds like Pumpkin and chia seeds.
  • Good quality Paneer, Tofu
  • Good quality homemade curd
  • Homemade peanut butter
  • Whey Protein powder
  • Plant based protein powder
  • Non-vegetarian sources are : Fish and sea foods, Eggs, take 2 whole eggs per day. Egg yolk also provides vitamin B12 and other micronutrients.
  • Additionally, Chicken is acidic in nature. Hence, it should consume occasionally, depending on the person’s lifestyle and daily activities.
  • sometimes, we should consume protein supplements to fulfil daily requirement.

What happens when you don’t take enough Protein?

  • Constant craving of sugary food and feeling hungry very often.
  • Brittle bones and nails.
  • Severe hair fall.
  • Less muscle mass and strength.
  • Slow healing of wounds.
  • Unhealthy weight gain.
  • Reduced Metabolism.
  • Excess fat in body.
  • In conclusion, protein is a fundamental nutrient that provides numerous health benefits.
  • Furthermore, it facilitating the recovery and repair of muscles after physical activity or exercise.

Some Important Points:

We should note that too much intake like without carbs and fat can cause toxicity. It is common in people having kidney disease, those who consume more than their body can handle.

In addition, Studies and research indicates that taking 4 grams / 1 kg of body weight for a long time can cause health issues.

Hope this article has helped you understand the “Importance of Protein in our diet”. Do share your thoughts in the comment section.

Lastly, If you find this post helpful do share it with others. For more such important and useful information, keep visiting our website and follow us on social media for getting regular updates.

To get more Information about importance of protein and protein supplements. Read my latest book, the magical ways for sparkling lifestyle.

Dr.Hetal Patel


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