5 natural ways to boost protein intake & improve weight loss  |  Photo Credit: Thinkstock
New Delhi: Eating a high-protein diet has been linked to faster weight loss, improved muscle health as well as overall health. But, a new survey has found that about 68 per cent people in India have protein deficiency, while 71 per cent Indians suffer poor muscle health. Although protein is naturally present in most foods, experts on Monday said that 84 per cent vegetarian and 65 per cent non-vegetarian Indian diets lack the nutrient, which plays an essential role in all body tissues. Protein is often referred to as the building block of your muscles, skin, enzymes and hormones.
Protein deficiency occurs when people do not get adequate amounts of protein required by their body. A deficiency of this nutrient can affect almost all aspects of body functions, causing many symptoms. Loss of muscle is one of the first signs of protein deficiency. Inadequate protein intake can also affect your skin, cause brittle nails and hair loss among many other health problems. A protein deficit may also increase appetite, promoting weight gain and obesity. Read – For quick weight loss, you must include these 5 high-protein fat burning foods in your diet
InBody Clinical Executive Dr Ankita Ghag told PTI that their latest survey with IPSOS, a leading global market and opinion research firm, showed found 68 per cent of people have lower protein content in their body than adequate, whereas 71 per cent of the population has poor muscle health. She said that there is a need to build awareness about the importance of muscle health amongst Indians and find appropriate solutions. “The study’s findings correlated poor muscle health and protein deficiency in India and requires immediate attention.,” Dr Ghag added.
Quoting a study done by the Indian Market Research Bureau (IMRB) in 2017, nutritionist Kavita Devgan said 84 per cent of Indian vegetarian and 65 per cent of non-vegetarian diets are protein deficient. Read – Many Indians are deficient in protein – Foods like eggs and meat are richest sources of this nutrient!
How much protein do you need and what? Tips to increase your protein intake to gain muscle and help you lose weight
Getting an adequate amount of protein is important for your overall health and well-being. The Recommended Dietary Allowance (RDA) suggested by Indian Council of Medical Research (ICMR) for Indians is 0.8 to 1 gm protein per kg body weight per day for a normal, sedentary person without any disease.
The good news is that most foods contain some protein. Here are five simple ways to increase your protein intake and gain muscle.
Eggs: Try to replace your morning cereals with eggs to boost your protein consumption and help you feel full for longer, reducing your overall calorie intake. Eating whole eggs can provide your body with high-quality protein along with some essential nutrients like selenium and choline which have many health benefits. Read – Weight loss: 5 best protein powders that will help you lose weight and flatten your tummy
Almonds: Almonds are super healthy. They are packed with many essential vitamins and nutrients, including magnesium and fibre, which helps normalise your bowel movements and aids weight loss. Almonds are loaded with heart-healthy monounsaturated fat, but low in digestible carbs. Try adding protein-rich almonds to your daily diet to boost your muscle health and stay healthy.
Cheese: Another great source of protein, cheese also contains many essential nutrients – such as calcium, potassium, phosphorus, and magnesium – that may promote your heart health, bones and overall health.
Greek yogurt: Well-known for its high protein content, Greek yogurt is a versatile food that can be consumed alone or combined with other foods. The health benefits of Greek yogurt include – boosting metabolism, improving weight loss and gut health, etc.
Beans: Most of us know the fact that beans contain more protein than any other protein-rich vegetable. Moreover, they’re loaded with other nutrients and fibre that may help prevent overeating and aid in weight loss.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.