What is the recommended protein intake for weight loss?

Hi,

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I read your query and can understand your concern.

Protein is a vital macronutrient that reduces inflammation and maintains muscle mass. It plays a crucial role in the body.

Protein and weight loss:

1. Protein reduces the levels of the hunger hormone ghrelin while boosting the appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin, leading to reduced calorie intake.

2. About 20 to 30 percent of protein calories are burned during digestion and metabolism.

3. High protein intake can increase daily calorie expenditure by 80 to 100 calories.

4. Consuming more protein can significantly reduce cravings and late-night snacking while improving muscle mass.

Side effects of proteins:

Proteins are relatively challenging to digest. Excessive protein intake, especially from legumes and pulses, may lead to flatulence and abdominal distention. Sufficient water and fiber intake are necessary to aid protein digestion. Please provide a 24-hour dietary recall to identify the cause of your gastric troubles.

Daily recommendation:

1. One gram per ideal body weight.

2. 1.5 grams per current weight for weight gain.

Protein sources:

1. For snacking:

2. Trail mix.

3. Fruit raita.

4. Multigrain bread with peanut butter.

5. Vegetable sticks with hummus.

6. Murmura bhel.

7. Channa or sprouts or khakra chat.

8. Sattu drink.

9. Oats almond laddo.

10. Steamed dhokla.

11. Dahi papdi chat.

12. Khandvi.

13. Low-fat paneer tikka.

14. Bhel Puri.

15. Chivda with roasted peanuts.

16. Makhana or Sabudana kheer.

For Meals:

1. Dals and legumes.

2. Milk and milk products.

3. Chicken and fish (avoid red meat).

I hope this helps.

Please revert in case of further queries.

Thank you.