High protein diet
High protein diet is one of the most important aspects of diet for every human being. According the report of ORF 85 % of Indians lacks protein in their diets. This is the main cause of problems, including stunted growth, skin and hair issues, and liver problems. High protein diet has a significant role in loosing weight, build muscle, repair cells, regulates hormones. So taking high protein diet is really important for every individual for overall growth.
Women should aim for at least 46 grams of protein per day, while men should target around 56 grams. However, your protein needs may vary depending on your weight and activity level. If you are an athlete or a sports persons then these numbers will be completely different.
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High protein vegetarian diet
There are lot of talks about high protein diet for vegetarian all around the globe. Which states that it lacks the complete amino acid profile which is somewhere true as well. A common concern about vegetarian and vegan diets is that they may lack sufficient complete protein profile. But vegans can get protein from various plant sources, though some may be better than others.
Their are some benefits of the high vegetarian protein diet as well that they are high in fiber and less in saturated fat and cholesterol than non vegetarian options. It also has more vitamins, minerals, and antioxidants, which contribute to overall health by helping you reduce your body weight. It also reduces the risk of chronic diseases such as heart disease, diabetes and cancer.
Here’s a list of High Protein Diet For Vegetarian waiting to fuel your journey towards optimal health. Let’s check the protein rich food veg:
- Quinoa
Often mentioned as a superfood, quinoa is a complete protein which means it has all the 9 essential amino acid in it. Quinoa is gluten-free and packed with nutrients like protein, zinc, fiber, folate, and antioxidants.
- Cottage Cheese
If you are not lactose intolerant than cottage cheese can be a really good option to hit daily protein goal. Every 100 grams of cottage cheese contains around 11 grams of protein. Cottage cheese is a low calorie cheese with a mild flavor. However, it is highly nutritious, which means it may help with weight loss and muscle gain.
- High Protein Vegetables
Broccoli, spinach, asparagus, Brussel sprouts, green peas and kale are not only rich in vitamins and minerals but also surprisingly high in protein. You can eat them while steaming it or clubbing it with paneer, massed potatoes, rice or any other food item to make it a complete meal.
- Tofu
Tofu is condensed soy milk that people press into blocks of different firmness. It is a nutrient-dense food that is high in protein and contains all the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals.
- Lentils and legumes
Lentils or dals are a staple in every Indian kitchen. With 18 grams of protein per cooked cup (198 grams), they are a very good source of protein and fiber. Beans, chickpeas, and peas are excellent sources of protein and fiber. Every cooked cup of legumes contains 18 grams of protein. Whether you enjoy them in soups, salads, or curries, legumes are a nutritional addition to any meal.
High protein non vegetarian diet
High protein non vegetarian diet has a vast variety all around the globe. It is a more sustainable and much better option than other sources of protein. It offers a complete amino acid profile and has all the nutrients which are required for weight loss, muscle gain, muscle repair, growth, and overall function. Protein is also crucial for maintaining healthy skin, hair, and nails. Moreover it provides much lean protein than vegetarian sources and vegan options as they come with lots carbs and fat as well.
Here’s a list of High Protein Diet For NON Vegetarian waiting to fuel your journey towards optimal health. Let’s check the protein rich food non veg:
- Chicken breast
One of the best sources of protein. High in lean protein: With 31 grams of protein per 100 grams, chicken breast is an excellent source of lean protein to support muscle growth and repair. 2. Low in fat and calories: A 100-gram serving contains just 165 calories and 3.6 grams of fat, making it a healthier choice than fattier cuts of meat.
- Salmon
An expensive but is a good source of protein, with about 16 grams in one three-ounce serving. Salmon is one of the most nutritious foods on the planet. The nutritional value of salmon can vary slightly among the varieties. For example, farmed salmon contains slightly more healthy fats and calories, whereas wild-caught salmon is a bit higher in protein. However, both types are great sources of many key nutrients, including selenium, phosphorus, and B vitamins
- Eggs
Eggs are also one of the best sources of lean protein options. It has a a lot to offer and is a complete power package for everyone. 1 whole egg provides 6 grams of protein and 1 egg white provides 3 grams of protein. It also is one the best sources omega fatty acids. Eggs are among the most nutritious foods on the planet. The best part is that its very cheap as compared to other expensive meats and finest fishes. Eggs are less in calories as well so you can consider them if you are on a calorie deficit diet.
- Lamb
Not only is it a rich source of high-quality protein, but lamb is also an outstanding source of iron, zinc, and vitamin B12. Regular consumption may promote muscle growth, maintenance, and performance. As it is high in unsaturated fats as well which will provide you with good fat. The protein content of lean, cooked lamb is usually 25–26%. Therefore, eating lamb — or other types of meat — may be especially beneficial for bodybuilders, recovering athletes, and people post-surgery. Eating meat promotes optimal nutrition whenever muscle tissue needs to be built up or repaired.
High protein breakfast options
Breakfast is often called the most important meal of the day because it breaks the fasting period and provides nutrients that boost energy and alertness. The most appealing about breakfast is that it jumpstarts your metabolism. Thus helps you burn more calories a day. People often skip breakfast due to busy schedule. Skipping breakfast is not good for health. hen you eat breakfast you’re telling your body that there are plenty of calories to be had for the day. When you skip breakfast the message your body gets is that it needs to conserve rather than burn any incoming calories. So don’t skip your first meal of the day.
Here are some high protein breakfast options which you can choose to kickstart your day.
- Spinach & Egg Tacos
- Chocolate-Banana Protein Smoothie
- Avocado Toast with Burrata
- Omelet with Veggies
- Smoked Salmon Bagel
- Vegetable quinoa
- cottage cheese sandwiches
- Greek yogurt oatmeal
- Tofu scramble
- Chicken Sausage Breakfast Burrito
Conclusion
So protein is a very important macronutrient for overall growth and health factors. It helps us lose weight, repair tissues, promotes hormones health. We should add protein in our diet and calculate it according to our body weight how much need on daily basis. Adding protein-rich foods to your diet doesn’t have to break the bank. There are many high-protein foods that are suitable for any diet, preference and budget. From peanut butter to canned salmon, there are many sources to choose from. Selecting an affordable food from this list is an excellent way to boost your protein intake. For further details regarding diet plans and protein intake choices connect to our experts and book an appointment with our health experts.
Disclaimer
The purpose of this article is just to disperse knowledge and spread awareness. It does not intend to replace medical advice by professionals.
Indian Diet Plan For Weight Loss
There is no best single meal that can that can provide you with all the nutrients. Which make you lose weight. However avoiding Processed Foodsand eating a Balanced Diet which consists of all Macronutrients. Like Protein, Carbohydrates, and Fats along with Micronutrients such as Vitamins, Minerals, is recommended. Food items which consist of Simple Carbohydrates, often high in Sugar and which lacks Fiber. Read the full article here .
