How Protein can be added in diet

Protein Rich Diet

Protein is an important part of balanced diet. Even Keto diet plan for weight loss is also based upon Protein rich diet.

Protein make up the building blocks of muscles, skin and harmones. That's why, it is very important for growing children. Our body needs protein to maintain tissues also.

Non vegetarian diet is said to be high protein. But vegetatian diet also contains many rich sources of protein.

According to Dietary Guidelines, women need 46 gms of Protein and men need 56 gms of Protein ( varies depending upon your activity level, age etc).

Following are some protein rich foods

Chickpeas

Chickpeas arethe good source of Protein. They are also rich in fiber. You can have chickpeas as boiled snack, salads or yummy puree. 

Half cup chana contains 7.5 gm protein

Kidney Beans

Kidney beans are the favourite dish in Indian diet. Kidney Beans are a rich source of protein, carbohydrate and fiber. It can be used as curry or salads.

Half bowl kidney beans contain 7.5 gm protein

Milk

Milk is also a very rich source of protein. Milk is also rich in calcium which is responsible for healthy bones, strong teeth and healthy immune system and glowing skin.

1 cup milk contains 8 gm protein

Cheese

Cheese is high in casein which is slow digesting dairy Protein. Paneer also offers you calciumalso, which helps in burning fat. Paneer can be served as veg curry, sautee vegetables or as it is.

Half cup paneer contains 14 gm protein

Lentils

Indian meal is incomplete without lentils. Lentils are the good way to consume protein, fiber and many essential nutrients. It can be served with rice and chapati to xomplete a meal.

Green Peas

Green peas are a good source of protein and fiber. Fresh green peas are found in winter. But these are also available in summer as frozen peas. For best consumption of protein, you must eat Matar Paneer.

1 cup green peas contain 7 gm protein

Mixed Seeds

Seeds are crunchy and high in protein. Choose from sesame, sunflower, pumpkin or poppy seeds, as they are high in protein and healthy fats. Seeds can be taken as salads and can be taken along raita, cereals etc.

Quarter cup seeds contain 5-7.3 gm protein.

Along these food items, there are many other food items are there which are the good source of protein and shold be added in your daily diet. These are

• Quinoa
• Buckwheat
• Eggs
• Tofu
• Oats
• Almonds
• Curd
• Broccolli
• Sprouts
• Peanuts

Benefits of Protein

Protein is an extremely important nutrient which must be included in our diet. It is able to recover the human body quickly. Following are the reasons to include Protein intake in your diet:

Reduce hunger levels

Protein is the best macronutrient to reduce the appetite and hunger levels in body. It is the most filling even if consumed less.

If you are applying weight loss therapy then replace some carbs and fats into protein.

Lower Blood Pressure levels

Higher protein level reduce the risk of heart diseases by lowering the blood pressure levels. It also lower the cholestrol levels in the body.

Boost Immunity

There are many antibodies in our body, by which body protects itself from varios diseases. These antibodies are specific protein types which detect foreign elements.

Improve Bone strength

Higher intake of protein czn maintain bone mass better. It is also considered as building blocks of muscles. It maintains muscle mass and promote its growth while doing strength training.

Weight loss Maintenance

High protein diet may helpful in weight maintenance. It maintains the adequate weight in body and help in keeping off the excess weight.

Boost energy levels

Protein also serves as a natural source of energy. While in fasting or weight loss programmes, when you don't get energy driving diet, then proyein is a good option to compensate it.

Skin care

Healthy, wrinkle free and youthful appearance of skin depends on the levels of protein present in body. Collagen is a protein that provides structure to skin cells.

Cells ans Tissue Recovery

Cells and tissues must go through recovery to maintain a perfectly healthy body. Protein manufactures new cells and tissues such as hair, skin and nails.

The cells present in skin, blood and digestive system, begin to perish after a couple of week. Protein recreate and replenish new and healthy cells to replace the decreased ones.

Some Protein rich Vegetarian Recipes:

Here are the list of some delicious dishes, which are rich in protein. Including them in your diet is very good for health. These are:

• Paneer Tikka
• Soya milk
• Grilled tofu
• Soya matar vegetable curry
• Matar paneer veg curry
• Arhar, moong, urad dal

Protein rich diet plan

Diet plans are meant to be balanced in nature. They also improve the intake of particular nutrition. Here is a sample diet plan to increase protein intake in body:

6:00 AM               luckwarm amla                                           water with soaked                                      walnut

6:30 AM                1 glass of soya milk  

Soya milk reduce heart health risks and rich source of protein

8:30 AM              Steamed sprouts and                                vegetables (1 bowl)

                             with smoothie

12:00 PM             2 guavas and coconut

                              water

2:15 PM               1 bowl salad(lettuce,                                cucumber, tomato,

                              carrot, beetroot

2:30 PM                A bowl of quinoa                                       pulao with tofu and                                  spinach with mixed                                   vegetables

4:00 PM               Green tea with low                                    fat paneer

8:15 PM                 Salad

8:30 PM               2 Oats chilla with                                      soya matar vegetable

10:30 PM            Jasmine green tea

Conclusion

To maintain protein consumption in your body is extremely important. It is recommended for growing children. Increase the protein intake in your diet keep your fat consumption low.