High Protein Diets

 The Rave of High-Protein Diets: Advantages, 

Dining-out Suggestions, and trapsProteins--everybody is conversing about them these days! When you enter any gym or look at social media, you will have heard of people talking about high-protein diets. But what's all the buzz about? We will discuss why it is so important to eat more protein in the day, what are some good Indian recipes that should be eaten, and what to be mindful of in the process.

Understand the importance of protein Visualize protein as the constituents of your body. It helps in muscle repair, bone health, boosts metabolism and keeps one not hungry. A good high-protein diet is not only healthy to an individual who may have an interest in developing muscles but it is also exemplary to any individual who may be thinking of losing weight or just generally trying to improve his or her health.

Benefits At a GlanceMuscle growth and strength:Protein assists in the repair and growth of muscles, and in this regard, it is essential to all who love to be fit.

Makes you feel fuller:Eating more protein will keep you satisfied longer, and in this context, it will be beneficial to everyone regardless of age.

Supports bone health:The regular consumption of protein will enable you to have stronger bones since this is what is needed by all at all ages.

Being the person who started paying more attention to protein once I frequently felt exhausted and unenthusiastic, the energy boost that I received only by including pulses and paneer was a game changer. My cravings to have my evening snack also went down!

Vegetarian FavouritesPaneer (cottage cheese): Be it paneer tikka or bhurji, this is a protein mainstay.

Dal (lentils): Masoor dal, moong dal and chana dal each is a source of 15 grams of protein in a single serving.

Soya chunks: This one is highly popular whether in paneer tikka or in bhurji, this is a protein powerhouse.

Greek yoghurt/curd: Replace your usual dahi with a greek yoghurt

Non-Vegetarian StaplesEggs: Versatile, quick and affordable, do not skip out on the yolk as it contains extra nutrients.

Chicken breast: Lean and rich in protein, can be used in curry, tikkas and grilled options, too.

Fish (tuna, salmon, mackerel):Rich in protein, healthy fats, and most importantly, excellent at the heart-health front, can be used to make curry, tikkas, and grilled. I personally cannot do without paneer bhurji with toast as a fast dinner after hard working day!

Common Traps: What to avoidHowever, as much as there are good things about high-protein diets, excess of everything is never good. 

Here are some of the possible disadvantages to consider:

Digestive problems: Sometimes increased protein consumption quickly leads to constipation--remember to get plenty of fibre in your diet, in the form of vegetables and fruits.Dehydration: You need more water to digest more protein, so don't overdo it!.A friend of mine had tried to increase his protein in one night, and then realised that he was missing out on his usual chapati and subzi, and he was all bloated. The key is balance!

Pro Advice to stay on courseInclude protein at every meal: You don't have to go to the mall and buy the entire package all at once.

Combine with fibre: Dal with sabzi, or paneer with a salad--they go well together and help keep things moving along.

Stay hydrated: You can and should drink plenty of water throughout the day.

Switch up the sources: You can eat chana today, eggs the next, paneer the next. However, all people do not require the same. About 1 gram of protein per kg body weight is a general rule of thumb, therefore an individual with a body weight of 60 kg should aim at getting 60 grams of protein per day. In case of the very active or sporting people, the needs may be slightly more.In case you have existing health conditions, consult your family doctor or a nutritionist.

Conclusion: Small Changes, Big ResultsYou do not need to change your plate one day! The first step to take is adding a scoop of sprouted moong to your salad, using lentil pulao instead of regular rice, or using Greek yoghurt as your snack of choice. Such minor adjustments result in a huge difference in the long run.

Eat well, get healthier, and help one another to the good health one delicious, high-protein bite at a time.