Protein will help you lose weight, AIIMS doctor told the right way to include it in your diet:

News Topical, Digital Desk : Do you still struggle to lose weight despite working out in the gym, working out and balancing the amount of protein in your diet? If so, you are not alone. Today, the internet media is full of such videos in which it is advised to lose weight by increasing the amount of protein.

If you are also following these advices, then let us tell you that taking protein alone is not the solution. It is important to know how much protein a person needs. For example, it depends on different factors like age, gender, level of physical activity and overall health.

Along with building and repairing tissues, protein is also helpful in producing essential hormones. Proper amount of protein in the daily diet is necessary for muscle strength and development of children. This improves immunity. If you are taking protein especially for weight loss and muscle building, then be careful about its quantity, quality etc.

Relation to weight management

Protein makes the stomach feel fuller than carbohydrates and fats. Protein also plays a role in the proper production and management of ghrelin hormone which helps in increasing appetite. Therefore, there is a strong connection between protein and weight management. Protein helps in providing proper calories to the body during digestion. If protein is not taken in proper amount, then there is more pressure on the body.

don't become a challenge

If you take more protein than required in your daily diet, the body converts it into glucose. It starts accumulating in the body as fat. If the calories are high, protein can also increase your weight. The waste that remains after the protein metabolism process is urea.

If it increases too much, it puts extra load on the kidney. The function of the kidney is to remove waste, but it cannot do so for a long time. If there is already a kidney problem, then it can cause even more trouble. Consuming more protein for a long time can cause digestive problems, dehydration and imbalance in nutrients, that is, if you keep taking only protein, then you may be negligent in taking other nutrients.

Protein diets, drinks or powders

It is not right to take protein from high fat or high carb foods like nuts, nut butter, beans, fatty meats etc. It increases calories and can also complicate your weight management journey. These days, the trend of taking protein bars, protein powder, protein snacks or drinks has increased rapidly. These should not be used without consulting a doctor. Be it protein powder or drinks, it cannot be as effective in weight management as it is possible to have a healthy protein-rich diet plan in the daily diet. Let us tell you that most of these products are prepared with sugar and artificial flavors and high calorie substances, which can have an adverse effect on health.

keep these things in mind

To reduce cravings, one should also take fiber and healthy fats along with protein. Instead of taking protein all at once in the daily diet, include some quantity of it every hour.
Consuming a high-protein diet such as processed meats and saturated fats increases the risk of heart or kidney disease.
If you want to take a high protein diet then first understand it from a dietician or expert.
If you are not doing high strength training exercises, then a high protein diet is harmful. Balance protein with other nutrients. For lean protein, choose chicken, fish, eggs, legumes and plant based protein. If you are a vegetarian, then you can use lentils as well as beans to lose weight and include protein in the diet.
Dry fruits contain protein. Especially almonds and walnuts contain a good amount of fiber along with protein.