When it comes to protein, one should include it in their diet according to their dietary preferences and weight. The Recommended Dietary Allowance for protein is a modest 0.8 grams per kilogram of body weight.
High-protein foods include chicken, fish, paneer, chickpeas, lentils, milk, yoghurt, walnuts and pumpkin seeds.
Research shows that as long as you’re consuming adequate protein for your body’s needs, the timing of protein intake doesn’t impact weight loss. It’s more important to evenly distribute protein throughout the day to support satiety and weight loss.
Muscle Growth and Repair: Protein provides the building blocks necessary for the growth and repair of muscle tissues, making it essential for athletes and individuals engaged in physical activity.
Weight Management: Including protein in your diet can help increase feelings of fullness and satiety, which may lead to reduced calorie intake and support weight loss or weight maintenance goals.
Hormone and Enzyme Production: Proteins are essential for the production of hormones and enzymes, which regulate various physiological processes in the body, including metabolism, digestion, and immune function.
Bone Health: Protein is important for maintaining bone density and strength, especially as you age. Adequate protein intake can help reduce the risk of osteoporosis and fractures.
Healthy Hair, Skin, and Nails: Protein is necessary for the formation of collagen, a structural protein that provides strength and elasticity to the skin, hair, and nails. Including protein-rich foods in your diet can promote healthy skin, hair, and nails.
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