What is the importance of protein in diet?

Question

Hello doctor,

I am a 35-year-old male. May I know the importance of taking protein in my diet? How does adequate protein intake contribute to various physiological functions, and what are the key benefits gained from incorporating sufficient protein into one's diet? What is the recommended daily protein intake for individuals? Kindly tell me both the animal and plant-based sources of protein. Could you elaborate on how protein influences feelings of satiety and its potential role in weight loss and weight maintenance?

Please help.

Thank you.

Answer 1

Hello,

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 an important role in the body especially after the age of 35 when the body starts losing muscle mass naturally.

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 20-30 percent of protein calories are burned during digestion and 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.

Daily Recommendation-

1 gm per ideal body weight.

1.5 gm per current weight for weight gain.

Proteins source-

For snacking: Trail Mix, fruit raita, multigrain Bread, peanut butter, vegetable sticks with hummus, murmur bhel, channa/sprouts/khakra chat, sattu drink, oats almond laddu, steamed dhokla, dahi papdi chat, khandvi, low-fat paneer tikka, bhelpuri, chivda with roasted peanut, makhana/sabudana kheer.

For meals- Dals, legumes, milk, and milk products, chicken and fish. Avoid red meat.

I hope this helps.

Kindly follow up if you have more concerns.

Regards.

Thank you.