PROTEINS AND WELLNESS

Posted by Dr-Vishwanath on November 7th, 2019

3 IMPORTANT FACTS ABOUT PROTEINS

Proteins are made up of amino acids ,which are essential for many metabolic processes.
Diet low in protein leads to low energy,low immunity and will cause difficulty in losing weight for people who are over weight.

Protein foods boosts body metabolism.
Thus adequate protein intake helps in Weight Loss and Prevent Weight Gain.

Indian diet is carbohydrates rich.
It is predominantly rice based in south india or wheat based in north india.
Many vegetarians are protein deficient due to lack of adequate knowledge about protein foods and their intake. This is also a major reason of enhanced risk of Diabetes in India.

3 Facts every one must know about protein intake.

1)How much protein intake is needed daily ?

The Dietary Reference Intake is 0.8 grams of protein per kilogram of body weight.
This amounts to:
* 55 to 60 grams per day for the average sedentary man
* 46 to 50grams per day for the average sedentary woman.

Athletes and body builders require 1.5 gram to 2 grams of protein per kilogram of body weight. So a male athlete or bodybuilder who weight in 70kg will have consume 105g to 140 grams (body builder) of protein a day depending on what is their sporting requirements. But even athletes reach this level of protein development only gradually. Sudden increase in protein consumption can put the body to shock and over work the kidneys. For an athlete or bodybuilder this amount of protein intake is okay as they work on muscle gain and then it’s maintenance. Also their energy spent is way higher than a normal individual.

2)How to consume protein with each meal ?

It is generally recommended to take 30% of meal as protein foods with lunch and dinner.
Research suggests It is good to eat 30gms of proteins in breakfast.
30g protein with breakfast reduce cravings for the food entire day and helps in weight loss.

Eat protein rich foods with every meal.
It is not advisable to eat whole day requirement of proteins at once.Instead eat a portion of protein foods with every meal.

Eating only protein is not healthy.
Proteins must be taken with good carbohydrates and natural fats.

3)Does high protein diet cause kidney and liver damage?

It is a myth.
There is no evidence that a high protein intake harms kidney function in people who don’t have kidney disease.
Previously, protein intake was restricted in the liver failure cirrhosis patient.
Currently, protein is considered to be a significantly important component of the diet in cirrhosis and it avoids muscle wasting.
Extremely high protein intake for long time is unhealthy.
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