“Consume the same amount of protein as your body weight” you must have heard this from all the health coaches, doctors, nutritionist, right? What exactly they mean by this, let’s dig into that first.
Protein should be the part of our diet as without it the food plate will be incomplete. Protein makes up the muscle in the body which in turn helps our body to work resiliently.
One of the most vital components of your body’s skin, blood, cartilage, muscles, and bones is protein, which is also required for practically all physiological processes. Not only is it a necessary macronutrient, but it can also act as an energy source in situations where the body is unable to use fat or carbohydrates.
Up your protein intake if you want to lose fat in a healthy way
Protein rich foods for fat loss not only provides you with energy but also provides you with satiety (feeling full) after eating any meal that consists protein rich food.
If I say eat protein and lose weight, this definitely doesn’t mean you only have to eat eggs, chicken, fish the whole day. Yes, you would have to include these foods in your diet but also along with some fibre, adequate water, and complex carbohydrates for better absorption.
Since protein takes longer to digest and is heavy on the stomach, starting your fat loss journey with a slowly and gradually increase in protein will help you lose weight. Sometimes, eating meals high in protein can make us feel bloated and gassy. To avoid such problems, have protein in proper proportion.
Standard eating regimen for constructing a plate high in protein
‘Eat dozens of eggs, chicken, fish to grow muscles’ is what we can find everywhere now-a-days, but is it true? No, we need to have a balanced fat loss diet plan that will include a portion of Eggs/ chicken/ fish/ turkey/ Legumes/ Dairy (dairy I would say sparingly keeping gut health in mind) along with a portion of vegetables and other two can be raita and roti, now this is called as a balanced diet. Let me give you three examples:
- Jowar roti chicken veggie roll
- Egg brown rice with sautéed veggies in olive oil
- Moong dal chilla with veg soup with almonds
Protein rich foods for fat loss
Dairy Products – Milk, Paneer, Curd, etc should be added wholesomely to your diet if you are not lactose intolerant, and only if you don’t have gastric issues such as bloating, or gassiness, I must put there! Try to find ways to put these in your diet like milkshakes/ raita/ smoothie/ bhurji etc
Poultry – Eggs/ Chicken one serving of each will make your day and will help you with those crucial grams of protein that your body requires Legumes & Dals- Toor, Masoor, Moong, Chole, and Rajma can sneak into your lunch in a form of curry, pulao, khichdi, or salad.
Fish & Sea food – Palm-size fish can make room in your dinner in the form of curry or you can add prawns too.
Seeds – Pumpkin seeds and chia seeds can jump into your smoothies to enhance its nutritional content.
Sensibly increasing the protein rich foods for fat loss
Protein helps to repair and rebuild your muscles, decreases your blood pressure, aids in weight loss, and increases your metabolism. As per the nutrition science, 1g of protein should be given for 1kg of muscle in the body this might fluctuate as per the bodily activities and the amount of stress.
So, to start with we can always have smaller amounts and then the transition from this can go up to adequate amounts, and if we give our body more than its required protein it may give you bloating, gassiness, or acidity. So, move it slowly and gradually!
Seeking a fat loss diet plan that fits your lifestyle and goals perfectly? Connect with Karishmma for a personalized approach to achieving your desired results.
