How Much Protein is Required in the Diet for Delhi Working Professionals
In short, the protein is a link of amino acids bound to each other by peptide bonds. It is present in a diversity of foods, and it is categorised into two types- plant-based protein and animal-based protein. The plant-based protein includes almonds, lentils, spinach, peanuts, quinoa, tofu etc., while the animal-based protein includes eggs, dairy, meat, chicken, fish etc. Animal food is generally high in protein.
The protein we obtain from the diet will get broken down and organised into a new protein in our bodies. These proteins are responsible for numerous processes from combating against the infection to assisting the cells in dividing.
According to the World Health Organization, the regular amount of protein needed for an individual to sustain a healthy life is 0.80 g/kg per body weight. The quantity of protein will gradually increase with age.
Below is a list of suggestions for protein intake
- Sedentary individuals: 0.8g/kg
- Pregnant women: 1.1g/kg
- Lactating women: 1.3g/kg
- Endurance athletes: 1.2–1.4g/kg
- High-intensity interval training/Stop-and-go sports: 1.4–1.7g/kg
- Strength athletes (to gain muscle mass): 1.6–1.7g/kg
- Strength training (to maintain): 1.2–1.4 g/kg
- Weight loss, calorie-restricted diets: 1.4–1.5g/kg
Benefits of protein intake
- There are many expert Dietitians and Nutritionists in Delhi, who suggest that eating protein boosts your metabolic rate, thereby burning more calories and helping you to lose weight.
- In another 12 week study, women who improved their protein intake to 30% ate 441 calories less per day and lost 5 kg by simply augmenting extra protein to their nutriment. A moderate rise in protein from 15% to 18% of calories decreased the percentage of fat people recouped after weight loss by 50%.
- People interested in building muscles and strength, exercise more and increase their protein intake to about 1 gram protein per pound.
- High protein diets such as seafood and pulses are also known to be very beneficial for the mother and baby during pregnancy and lactation.
- Athletes, children and people recovering from injuries also need high quantity protein.
- It regulates blood sugar levels and prevents heart disease.
- It keeps skin healthy and is necessary for hormone balance.
Protein deficiency issues explained through online doctor consultation
- Less protein in daily diet results in weak immunity and less muscle mass
- Less protein can lead to organ failure due to improper functioning.
- It may result in hair loss, hormonal imbalance and weak bone strength.
- Children under the age of one may get affected by destructive diseases like Marasmus and Kwashiorkor.
Too much of protein is also very toxic can lead to medical complications such as-
- Overburden the kidneys and damage them.
- High protein diet will contain insufficient amounts of carbs and fats which will make the person weak and tired.
- It may also result in nausea and dehydration.
Payment for the hospital expenditures if any of these conditions arise can be done through Bajaj Finserv Health EMI card.
The timing of the protein intake is also a significant part of the daily nourishment. It’s not recommended to eat up the total daily protein in one meal, rather space the protein intake throughout the day in 20–30 gram meals every 4–5 hours.
An online doctor consultation will enable you to get a customised protein diet plan for yourself. If one wants to stay healthy and is striving for that, simply eating quality protein sources along with most of the meals, nutritious plant foods, should bring your intake to an optimal range.