Proteins are essential building blocks of the body and play a significant role in metabolism. They aid in the continuous wear and tear of the body by providing amino acids for energy and regeneration of new cells. Hair, nails, skin, bones, blood, and various other parts of the body require proteins. This article discusses the Indian High protein low carb food chart for weight loss and provides information about the benefits of a high protein diet.
Functions of Protein:
Proteins play a vital role in various metabolic processes in the body. Blood cells transport nutrients throughout the body and are an important part of the structure that makes up these cells. Enzymes, which are protein-based catalysts, are required for efficient metabolic processes. Protein-based hormones perform various activities and maintain our body’s metabolism.
Why is protein an integral part of the diet?
Protein is made up of smaller units known as amino acids. Of the 22 amino acids, 9 are considered “essential” as the body cannot produce them. Rest can be made in the body itself with a sufficient and continuous supply of good quality protein. Protein is essential in the diet as it helps maintain muscle storage and muscle integrity, which is crucial to ensure a constant energy supply to the body. With age, the requirement for protein increases.
What is the Daily Requirement of Protein?
The daily requirement of protein is 0.8 – 1 gram per kg body weight. However, studies show that a high protein diet helps in losing weight and has other health benefits.
Types of proteins available:
First-class proteins contain all the amino acids required by the body, and all animal proteins fall into this category. For example, poultry, eggs, fish, milk, and milk products are first-class proteins. Second-class proteins, which are found in vegetable proteins, lack one or more amino acids. For example, dals, pulses, cereals, millets, soy, nuts, and oilseeds are second-class proteins.
How can you improve the protein efficacy in your diet?
Including at least one first-class protein in a meal or combining two or more second-class proteins in the right combination improves protein efficacy in the diet.
High Protein Intake and Weight loss:
Studies (Research 1, Research 2) support the theory that high protein intake is associated with effective outcomes on appetite, metabolic rate, weight, and body composition.
Proteins controlling appetite and fullness of stomach post meals:
Eating a high protein diet suppresses hunger pangs post meals and reduces appetite in the following meal. Proteins release the hormone ghrelin that signals the brain to reduce hunger pangs. It keeps the stomach full for a longer period, indirectly leading to less food intake and fewer calories. Less caloric intake leads to weight loss as the body goes into a negative energy balance.
Protein and metabolic rate:
High-protein foods take extra effort to digest, metabolize, and get absorbed, causing the body to burn more calories just digesting proteins. It increases the metabolic rate by 20 – 35%.
Proteins for weight loss and improving body composition:
Several studies indicate that increasing protein intake promotes weight and fat loss. Protein metabolism breaks down fat for fuel, indirectly leading to fat loss. With increased muscle mass, the metabolic rate remains high for a longer time, preventing metabolic slowdown caused by reduced caloric intake.
Indian High Protein Low Carb Food Chart For Weight Loss:
To maintain a high protein low carb food chart for weight loss, one must calculate protein needs according to body weight and requirement. For the exact amount, multiply the weight with 0.8 – 1 gram protein per the requirement. Including both animal and plant proteins in the diet is essential, as it provides the opportunity to utilize every kind of amino acid available in foods. It is also important to choose high-quality protein sources and consume well-balanced meals, including vegetables and fruits to provide daily fiber recommendations and prevent bloating, flatulence, and constipation.
Here is a sample Indian High Protein Low Carb Food Chart For Weight Loss:
Early morning: 1 cup warm water with 1 teaspoon soaked methi seeds (soaked overnight).
Breakfast: 1 cup tea (no sugar) or coffee (no sugar) + 4 mung dal paddu with 1 cup Sambar and coconut chutney or 1 small Egg whites’ Omelette (2 Egg whites to be used) OR 2 mung dal chilla with green chutney.
Lunch: 1 Cup Vegetable Salad + 2 Mix flour Chapati + 1 Cup Vegetable + 1 Cup Dal/ Pulse + 1 Cup Curd/ 100 gms Chicken/ 100 gms Fish/ 2 Egg whites
Mid-afternoon: 1 Glass thin buttermilk
Evening: 1 Cup Green tea + 1 cup sprouts or ½ cup Tossed / Grilled Paneer cubes
Dinner: 1 Cup Vegetable soup with 4 pieces of dhokla OR Chicken Salad or chicken soup.
Bedtime: Soaked Nuts and Dried fruits (4 Almonds + 1 Apricot + 1 Fig)
High protein low carb Atkins diet plan ebook for weight loss:
Atkins diet plan for weight loss ebook is a comprehensive guide for one full month’s diet chart to lose 8 – 10 kgs of weight. The Atkins diet comprises four phases, and each phase can be followed for one or two weeks based on weight loss goals. The Atkins diet is a High Protein, High Fiber, Moderately high Fat, and low carb diet that supports fat loss, just like the keto diet. The only difference is that it is easier to follow than keto and has a much more extensive variety of foods than the keto diet allows. We have simplified the Atkins diet to suit every Indian household cooking.
Protein plays an essential role in metabolism, and a high protein diet helps in losing weight and has other health benefits. Eating a well-balanced meal is the key to guaranteed weight loss. To maintain a high protein low carb food chart for weight loss, one must calculate protein needs, include both animal and plant proteins in the diet, choose high-quality protein sources, and consume well-balanced meals. A sample Indian High Protein Low Carb Food Chart For Weight Loss is provided in this article.