Protein Intake: How Much Should You Consume Per Day?

Worried about how much protein does your body really need and if you are getting enough dose of protein? Read on. Your body needs protein for each and every crucial function. But many of us don't know how much protein they should eat each day, some consume just too little whereas some consume too much of it. Either can be bad for health. When you are consuming too much of it, you are probably taking in more calories and fat than your body needs. This might make you gain weight. And in case you are consuming too little then your body will not work properly. The Power of Protein Did you know protein is an important component of every cell in your body? Your hair and nails are mostly made from Protein. You need protein for your muscles, bones, and the rest of your body. Exactly how much protein you need will depend on your age. "Protein is the building block for our body, adequate protein with workouts increases lean body mass which leads to higher resting metabolic rate," says nutritionist Lovneet Batra. Explaining further she added, "This means your body will burn more energy even while sitting. Also, the thermogenic effect of proteins is higher as compared to carbs which means they require more energy to digest." Ask Experts - Is Protein Diet an Ultimate Solution for Weight Loss? According to Lovneet Batra, "For sustainable weight loss you don't need to re-invent the wheel by going high protein, low fat or low carb. Protein and carbohydrates give same amount of energy but they certainly have different functions to perform. The focus should be on eating balanced meals and deleting empty calories from processed foods. Balanced meal combinations increase body's metabolism, which automatically deletes extra fat." Shubi Husain, another nutritionist from Delhi says, "For most healthy people high protein diets are effective and safe when followed for a short period of time. Such diets help you to lose weight by making you feel fuller. High protein foods take more work to digest and metabolize which mean you burn more calories processing them. They also take longer to leave the stomach so you feel fuller sooner and for a longer time." "Remember, calories still count. You have to make good choices when you have to pick your protein. Choose protein sources that are low in saturated fat for a healthy and effective high protein diet for weight loss." "It is important to ensure that your High protein and low carbohydrate diet for Weight Loss simultaneously follows the principle of a Healthy Balanced Diet i.e. low in saturated fat, high in vitamins, minerals and fibres for optimal health and weight loss," she added. Expert Recommendation: You Should Include: - Soy Products such as tofu and soy milk - Legumes and beans such as lentils, kidney beans, peas and soy beans - Skinless poultry - Fish - Nuts like almonds, walnuts, cashew nuts and peanuts - Egg white - Low fat dairy such as milk, yogurt and cottage cheese - Seeds such as pumpkin, sunflower and flex seeds   Recipes You'll Love: Tofu Falli Fish Curry Without Oil You Should Avoid: - Processed meats such as bacon, sausages and ham - Full fat dairy - Fast foods - Saturated Fats   Quick Tips: It is also important to cook protein sources in a healthy way to avoid adding excess fat and calories to the food. Good methods include, poaching, dry frying, grilling or roasting with little olive oil. Caution: People with kidney disease, liver problem, diabetes, high Blood Pressure and chronic health conditions should avoid high protein diets. High Protein diet can also lead to high uric acid, dehydration and loss of calcium from the body. How Much Protein You Need? An average man needs around 60 grams of protein and woman needs 55 grams of protein per day. Lovneet Batra, Sports Nutritionist and a foodie says, "If you have one serving of protein with every meal and include two protein snacks in a day, you'll be good to go." If you are a vegetarian then plant based diet can be very beneficial for you, added Lovneet Batra. "They add productivity; enhance your mood and helps lower down your cholesterol levels." According to the Institute of Medicine, you should get at least 10% of your daily calories from protein. Note: The daily calorie consumption from protein should not exceed 35%. As per the US Department of Health and Human Services: - A teenage boy and an active man can acquire their protein intake from three daily servings. - The government recommends two daily servings for a total of five ounces (141 grams) for children who are aged between 2 to 6, women, and some older people. - For a grown up children, teen girls, active women and men, the guidelines give the nod to two daily servings for a total of six ounces (170 grams). Myth Decoded Do you believe eating extra protein builds more muscle? According to Shubi Husain, "If you believe in the myth that eating extra protein will add muscle mass then you are going for a toss and accumulating fat in your body. Anything extra that the body consumes above its requirement, gets stored. That's why most people fail to meet their objective of a strong muscular body."   "For building muscle, you must workout. Just by eating protein you will not build muscles. Extra protein is also converted into fat and stored as energy," says Lovneet Batra. Suggestion: Muscle growth requires a combination of proteins, carbohydrates and fats. When your body have adequate amounts of carbohydrates and fats to burn during your workout, it spares protein. Without sufficient carbohydrates and fats your body will use protein stores for energy thereby stalling any muscle building. Some signs of protein deficiency: - Muscle loss (unexpected weight loss) - Fatigue - Low sex drive - Depression - Uneasiness (anxiety) - Anemia What Happens When You Take Too Much of Protein? If you gorge on more proteins than required, then it will stimulate the use of amino acids for fuel instead of as building material. As a result there will be increased nitrogen excretion in the urine in the form of ammonia. Adding to the worries, high levels of ammonia can be a burden to the kidney and may cause unexplained vomiting or loss of appetite. "Medical research shows that consuming too much protein i.e. more than 30% of your daily intake could actually harm your body," says Shubi Husain. Top Vegetarian Sources of Protein: 1. Lentils - I Cup of lentils can give you 7 grams of Protein 2. Milk - I glass of milk gives you 8 grams of Protein 3. Yogurt - 200 grams of yogurt can give you 8 grams of Protein Nuts are an excellent source of Protein with that they have good fats. "You can rely on Almonds, flaxseeds and walnuts for your protein fix," says Lovneet Batra. "For vegetarians pairing of proteins is very important to ensure consumption of all essential amino acids. Lentils which are low in methionine should be paired with cereals (low in lysine) e.g. dal and chawal to make it a complete protein," suggested Lovneet Batra. Quick Note: Pregnant or breastfeeding women will require more proteins in their diet. According to Lauren Antonucci, MS, RD, director of Nutrition Energy in New York City, "pregnant women need about 10 more grams of protein than they did before and nursing women need 20 grams more protein a day than they did before pregnancy to support milk production." Top Non Vegetarian Sources of Protein: 1. Chicken Breast - 100 grams of chicken breast will give you 31 grams of Protein 2. Egg Whites - According to the Egg Nutrition Center (ENC), the average egg contains about 6.29 grams of protein out of which 3.6 come from the egg white. 3. Salmon or Tuna - Salmon and Tuna are the top sources of protein among fish and seafood. They provide 26 grams of protein per 3.5-ounce serving. About the Experts Lovneet Batra, is a Dietitian/nutritionist and weight management, Sports Nutrition expert. Shubi Husain is a leading Nutritionist and Entrepreneur. She is the Founder and Managing Director of Health Sanctuary Pvt Ltd.   Source: NDTV