How to include adequate protein in a balanced diet?

Question

Hi doctor,

I have been trying to optimize my diet for better health, and I am particularly interested in understanding the role of protein as a nutrient. With so much conflicting information out there, I am unsure about how much protein I should be consuming and what sources are the healthiest. Can you provide some insights into the importance of protein in a healthy diet? Additionally, what are some evidence-based recommendations for incorporating protein into my meals, and how can I ensure that I am getting enough protein while maintaining a balanced diet?

Please help.

Answer 1

Hi,

Welcome to icliniq.com.

I understand your concern.

Protein is very important in macronutrients because it is required to reduce inflammation and to maintain muscle mass majorly, but yes, it plays important roles in the body. Here are a few facts about protein and weight loss:

1. Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake.

2. About 20 to 30 % of protein calories are burned during digestion in metabolism.

3. A high protein intake can make you burn 80 to 100 more calories, per day.

4. Eating more protein can lead to major reductions in cravings and the desire to snack late at night with improvement in muscle mass.

Side effects of proteins:

Proteins are, in general, a little more difficult to digest. Hence, if one takes excess amounts of protein (particularly if large amounts of legumes and pulses are consumed) flatulence and abdominal distention may occur. The daily recommendation is 1 gram per ideal body weight (you need to calculate ideal body weight ) and 1.5 grams per current weight for weight gain.

Proteins source:

For snacking: Trail mix, fruit raita, multigrain bread and peanut butter, vegetable sticks with hummus, murmura bhel, channa, sprouts, or khakra chaat, sattu drink, oats almond ladoo, steamed dhokla, dahi papdi chaat, khandvi, low-fat paneer tikka, bhelpuri, chivda with roasted peanut, makhana or sabudana kheer.
For meals: Dals, legumes, milk, milk products, chicken and fish. Avoid red meat.

I hope this helps you.

Revert in case of queries.

Regards.