How do proteins aid in the overall well-being of an individual?

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Protein is a very important macronutrient because it is required to reduce inflammation and maintain muscle mass, and it also plays important roles in the body.

Protein and weight loss:

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

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

3. A high protein intake can make you burn 80-100 calories or even more 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, generally a little difficult to digest. Hence, if one consumes excess amounts of protein (particularly if large amounts of legumes and pulses are consumed) flatulence and abdominal distention may occur.

Daily recommendation: 0.03 ounces per ideal body weight of protein is needed.0.05 ounces per current weight for weight gain is needed.

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

I wish you good health.

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