Sadly, 80% of Indians are protein deficient. If you’re looking for weight loss, muscle gain, gorgeous hair, skin, and nails then you must add benefits of protein your diet.
We need plenty of proteins every day to keep our metabolism on the roll, stabilizing blood sugar levels, our energy levels high, prevent weight gain etc.There is no better time than today to add benefits of protein in your life.
Lack of protein leads to multiple health concerns like edema (water retention), hormonal imbalance, weight loss, pale skin, insomnia, slow healing, headaches, behavioral changes to name a few and the list can go on and on.
Are you protein deficient?Check protein deficiency symptoms here.
When it comes to health & fitness world, “Protein is the king”. Protein is known as the building block of the body. Protein is essential for the growth and development of the body. We know it all but still, we lack in execution. We need more action and benefits of protein to keep our health & fitness at par.
In this post will discuss the benefits of protein, good sources of protein, and the concept behind high protein diets and why they don’t last.It’s time recall the importance of protein for the body. And there is a bonus Cheat code too. All you have to do is to scroll till the end and check out for yourself.
What does protein do for the body? ( Benefits of protein)
- Protein helps in making up multiple cells and tissues such as keratin, collagen, and elastin which creates connective tissues, ligaments, and tendons and let me tell you these are significant healthy hair, skin, and nails. Ladies must pay attention. Almost every concern can get resolved with a dose of protein.
- Protein helps in catalyzing the metabolic and biochemical reaction in the body through enzymes. They take part in all chemical reactions in the body like digestion for an example.
- When we do any form of physical activity our body goes through wear and tear of muscles and to repair the same protein plays a vital role. Apart from that, that loss of muscle through wear and tear is associated with aging. But when Protein is added in the process of wear and tear, the process of exercise turns into anti-ageing suggests Rujuta Diwekar, Nutritionist.
4. The primary function of the protein is to build and repair our body. Protein is known as the building block of the body. There are about 20 essential odd amino acids they work together and create healthy skin, hair, hormones, enzymes which in turn help body to do different functions. It helps us in recovering from illness, fat loss, digestion, metabolism, body’s growth, hormonal balance, brain function etc.
By now I hope you understand the Importance of protein in the body. Nowadays in the dieter’s world, high protein diets are in trend, filled with good sources of protein from protein rich fruits to high protein meals.
But the magic lies in the smartness of using protein. We really need to strike a balance between the meals and diet we take.
Benefits of Protein: 10 Good Sources of Protein
Here is a list of good sources of protein which you can include in high protein meals to get the most health benefit from the food you intake. This list also includes protein rich fruits and vegetables.
Eggs are high in protein, loaded with vitamins & minerals and one of the best ways to add protein to daily meals. Egg whites are considered as the pure protein. If you enjoy eggs in your meals then you can add value to your meal by making then high protein meals and reap healthy protein benefits.
Almonds are another great source of protein. They are high in Vitamin E content with the dose of magnesium and manganese. The best way to consume them is to soak them at night and have them first in the morning. There is no easy way to add benefits of protein in your daily meals than consuming almonds.
Oats are considered as the healthiest meal for the breakfast by the world’s renowned bodybuilders, fitness models, health coaches. This super food has made its place among the healthiest grain on the planet. It is the one food that gives us the combination of fats, carbs, and protein in one option. It is filled with fiber and other nutrients as well.
Again high in protein, delicious, creamy with calories is a great option to add healthy protein. All you need is to have it raw without any additives.
High in calcium, phosphorus and Vitamin B12, makes it is the easiest and commonly available drink to us unless you are intolerant to it. If you enjoy having milk and related drinks then you can easily up the bar enjoy high protein meals. It has been said milk contains every essential nutrient that our body need.
High in protein, Vitamin C, K, and fiber along with the goodness of Potassium. Broccoli is a great source of protein in vegetable form.
Pumpkin seeds, Quinoa, Chai Seeds are full power packed proteins and a great way to add value to your meals. There is no better way to benefits of protein into day-to-day life than these nutrient dense seeds.
Peanuts are not only delicious in taste but also high in protein. Research suggests the fiber plus protein and magnesium present in peanuts aids in weight loss. The only word for peanuts is moderation.
If you really want to enjoy the benefits of protein then all you need is a handful of peanuts and you’re good to go.
We all know legumes are among the world’s best sources of plant-based protein and top sources for vegetarians to compensate their protein need. Lentils are easily available in Indian households and part of almost every day meal in some regions. There are the variety of legumes like chickpeas, kidney beans, and soybeans. Every day one can change and make this vegetarian source of protein a part of their diet.
10. Cottage Cheese
Another delicious way out to add some protein to your diet is through cottage cheese as it is low in fat and so in calories. It is rich in selenium which is rarely found in vegetarian sources along with calcium, phosphorus, Vitamin B 12, B2, and the host of other nutrients. For more good protein sources for non-vegetarians.
11. Protein Supplement – Amway Nutrilite All Plant Protein Pack (1Kg)
If you workout regularly then adding supplement is a great way to add more value to your workout and nutrition. If you’re on time constraint and preparing post workout meal seems taxing, then “Amway Protein Supplement” could be your best bet. Amway needs no introduction. I personally use this brand and I am in love. I have tried other product range but have always come back to Amway as a loyal partner.
I keep switching as per my routine. Our protein requirement depends upon our routine. I have a video for you all on the same by The Famous Guru Mann, Fitness Coach Indian settled abroad, go check out.
Is high protein diet good?
Let’s talk about works than what doesn’t in first place.
We have read this magical word, “Balanced diet” like zillions of time in our lifetime when it comes to nutrition in every single diet book to web pages. But when we talk about high in protein diet we forget about another important nutrient in our diets that can make or break our high protein fancy diets.
By giving up other macronutrients like carbs and fat in high protein diet. Our body cannot function the way it is designed.It is the worst mistake one can make, ever.Why? For the body to play it needs all nutrients in a proper way. A proper mix of carbs, fat, and protein is what we need for the body to burn fat.
By nature, protein doesn’t stay in our body. It is used in the form of energy. Let’s say we are consuming protein for weight loss and no or zero carbs and fat. The body will use protein as much it needs and will convert the rest into fat. It will do no good than stocking up the liver.
So, high protein diets make no sense unless it is incorporated with fats and carbohydrates.
No matter how fancy your high protein diets are stacked with good sources of protein we have to have an influx of carbs and fat to let protein do it works.
A dose of all essential nutrients is required for high protein meals to work in balance. We say “high protein diets”, as Indians are highly deficient in protein as per research which is why they term it high-protein or high in protein diets to emphasize the importance of protein in the body.
How to Eat Protein
There are multiple factors that decide first, the protein we are taking in is reaching to the place where it is required second, how much of it is being used for the proposed purpose.
- Total Caloric Value of the Meal
- State of Mind
- Method of Cooking
Let’s say if you’re short on the caloric value of the meal, in that case, the protein consumed will be used for providing energy to the body than the repairing of the body. Make sense.
The method of cooking makes the digestion of protein easier for the stomach. This goes for meat, pulses, and eggs. Imagine them having raw or undercooked. And, last but not the least state of mind matters a lot.
Like if you’re A someone who exercises five days a week, eat on time, sleep on time, stay positive, and most importantly eat mindfully. While on the flip side, you’re B someone who doesn’t believe in working out, you eat while eat while watching TV or sleep late or eat late. Both will have a different response to protein absorption. A will pass with flying colors.
How Much Protein You Should Take Every Day
How Much Protein You Need If You Don’t Workout
Protein Benefits For Weight Loss
Backed by science, eating protein revs up metabolism and reduces our appetite at the same. By curbing hunger pangs we save ourselves from overeating and other emotional eating issues. And, by boosting metabolism our body burns out fat faster than normal.
Protein is more satiating than other macronutrients like carbs and fat. A well-balanced meal of carbs, fat, and protein is essential for effective weight loss.
It also means protein not only aids in weight loss it can also prevent you from gaining weight in the first place.
Related: Top 4 Good Carbs For A Flat Belly
Cheat Codes with Protein – How to derive most protein benefits by Rujuta Diwekar
Sausages, Beef, Pork, and Lamb including processed meat are sources of protein you should never eat as they are high in saturated fats.
Cheat Code– You can have all items mentioned above first thing in the morning or post workout meal. But only, once in a week and that too if you work out more than three days a week follow healthy eating habits rest six days of the week.
While the other good sources of protein like eggs, chicken, fish, all milk products like paneer cheese, milk, yogurt), soy milk, nuts, tofu, sprouts these all can be eaten with vegetables, carbs or by themselves.
And, lentils, eggs, dairy products, soy, fish can be eaten at the end of the working day as it’s relatively tougher for the body to digest can slow your body during work premises.
The hours between 6 to 8 pm are good to go, if you’re a fish or chicken lover as the body needs these nutrients to repair the body.
All these options are protein sources which can eat throughout the day to make sure most fat burning and sustained release of blood sugar.
Protein is to be consumed after a workout or any stressful activity are protein powder ( providing at least 20gms of good quality protein per serving or 4-5 eggs whites and as per Rujuta Diwekar ( This is a must have) And one can have them within ten minutes of your workout.
The benefits of protein are essential for the overall well-being of an individual. All we need is to make few changes in our lifestyle. We have plenty of good sources of protein for vegan and non-vegan. For vegans, I want them to use combinations of protein rich sources as it adds more protein value. Reap benefits of protein and enjoy healthy, satisfied and glorious health. You’re so worth it.