Expert Diet and Weight Loss Solutions

Protein-rich diets are an essential component of a healthy lifestyle. Not only do they help in maintaining healthy muscles and tissues, they also aid in weight loss by encouraging calorie burns. A protein-rich diet helps in reducing the levels of hunger hormones, making you feel full for longer periods. Therefore, if youre looking to lose weight, incorporating protein into your diet is crucial.

Why is a protein-rich diet crucial for weight loss?

Protein is an essential macronutrient that plays a significant role in maintaining overall health. It is an essential component of muscles, skin, hair, and other body tissues. When you consume protein-rich foods, your body breaks it down into amino acids, which are then used to build and repair body tissues. Additionally, consuming protein also helps in building lean muscle mass, which is more active than fat, boosts your metabolism and helps you burn more calories. Amino acids are crucial for the functionality of several hormones such as thyroid hormones and insulin.

A protein-rich diet helps in reducing the levels of hunger hormones, ghrelin and leptin, which are responsible for making you hungry. When you consume protein, it ensures reduction in sarcopenia, stimulates the release of satiety hormones, such as peptide YY and cholecystokinin, which make you feel full and satisfied for longer periods. Optimal protein intake keeps the sugar cravings away. As a result, you tend to consume fewer calories throughout the day, leading to weight loss.

How much protein should you have daily?

Sedentary adults under the age of 65, who have no health conditions, should aim to consume 0.8 grams of protein per kg of body weight. Healthy adults under 65 should consume 1.0-2.0 grams of protein per kg of body weight. Adults over the age of 65 should be consuming 1.2 to 2.0 grams per kg of body weight.

What are the best protein choices for summers in India?

In India, summers are hot and humid, and it is essential to consume foods that are light and easy to digest. Here are some of the best protein choices for summers in India:

Lentils and legumes: Lentils and legumes are an excellent source of plant-based protein. They are also high in fibre, which helps in keeping you full for longer periods. Lentils and legumes are low in fat, making them an ideal protein source for weight loss. Some of the best lentils and legumes to consume in summers are moong dal, chana dal and kidney beans.

Yogurt: Yogurt is a source of protein and probiotics, which helps in maintaining gut health. Yogurt is low in calories, making it an ideal protein source for weight loss. Greek yogurt, in particular, is a great choice as it is higher in protein and lower in sugar than regular yogurt.

Eggs: Eggs comprise high-quality protein. They are rich in vitamins and minerals, such as vitamin D, which helps in maintaining healthy bones. Eggs are low in calories, making them an ideal protein source for weight loss. You can consume eggs in various forms, such as boiled, scrambled, or as an omelette.

Chicken and fish: Chicken and fish are the best sources of lean protein. They are low in fat, making them an ideal protein source for weight loss. Chicken and fish are rich in essential nutrients, such as Omega-3 fatty acids, which help in maintaining a healthy heart. Grilled or baked chicken and fish are excellent choices for summers.

Nuts and seeds: Nuts and seeds are the go-to source for plant-based protein. They are high in healthy fats, fibre and antioxidants, making them an ideal protein source for weight loss. Some of the best nuts and seeds to consume in summers are almonds, walnuts, chia seeds and flaxseeds.

A protein-rich diet is crucial for weight loss, as it helps in reducing hunger hormones, boosts metabolism and aids in building lean muscle mass. In summers, it is essential to consume protein sources that are light and easy to digest.

First published on: 26-04-2023 at 07:30 IST

Read more:
How does a protein-rich diet help in weight loss? What are the best protein choices for summer? - The Indian Express

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