Is your daily diet rich in protein ?

When I was pondering for a new topic for my post after writing on the drive for fitness, spiritual fitness, and mental fitness, I thought of writing about the importance of protein. I was in dilemma that in this “new age” of internet where everyone has access to google to know the

  • benefits of protein
  • effects of not having it in sufficient amounts
  • ways to eat the required amount

is it necessary and worthwhile going ahead? So I decided to do a quick survey on FB and discussions with acquaintances to arrive at a decision soon.  I was amazed by the astounding results and comments which I am summarizing below:

  • Almost 90% of the people did not know what the daily intake of protein is recommended for their weight
  • Indian Non-Vegetarians felt they are eating Chicken / Lamb once a week and hence they get enough protein
  • Indian Vegetarians felt they eat a bowl of Daal every alternate day and thereby their required quota is achieved.
  • And the winner of misconceptions is: Why do I need to eat protein? I needed it only in my childhood !!! ( lol 😀 )

Recommended Intake of Protein

Numerous authentic sources starting from USDA to others have given a particular recommendation which is based on your lifestyle. I am summarizing it here:

  • Sedentary lifestyle: 1 gm protein per KG of body weight
  • Lightly Active lifestyle: 1.2 gm protein per KG of body weight
  • Heavily Active lifestyle: 1.5 gm protein per KG of body weight
  • Athletes: 2 gm protein per KG of body weight

How much protein do I get in my daily diet?

This is one of the most important question to be answered. Please count this for yourself using the rule of thumb given below:

  • Veggies – 1 cup – 1 gm
  • Nuts – 1 cup – 5 gm
  • Eggs – 1 whole – 6 gm
  • Milk – 1 glass – 5 gm
  • Pulses – 1 cup cooked – 15 gm
  • Red Meat – 100 gm – 20 gm
  • Chicken / Fish – 100 gm – 30 gm

I am sure most of you are going to get a shock of your life to know how low your protein intake is !!!

Effect of Low Protein Intake

To build on the momentum for the shock and without giving too much Gyaan on this let me directly jump on to some of the main effects of low protein intake:

Short Term Effects of low protein intake

Sluggish Metabolism

Metabolism

Fatigue

fatigue

 Mood Swings

Mood Swings

 Food Cravings

food cravings

Long Term Effects of low protein intake

Muscle, Bone and Joint Pain

Joint Pain

 

Trouble Losing Weight

weight loss

 

 

How do I reach my target?

Some Indian diet options that you can choose from to reach your target are given below where you can get the numbers by rounding off to closest integer: ( since I am no nutrition expert or dietician read the disclaimer and act wisely to suit your body tendency)

Remember: Minimum Target Value is 1 gm per 1 KG body weight

Option 1: For Non-Vegetarian People

  1. Egg whites per day : Target Value / 20 ( e.g. 60/20 = 3 )
  2. Whole Eggs: Target Value / 50 ( e.g. 60/50 = 1 )
  3. Meat in gms: Target Value * 1 ( e.g. 60*1 = 60 )
  4. Number of bowls of cooked Pulses/Daal: Target / 50 ( e.g. 60/50 = 1 )
  5. Glass of Milk: Target / 50 ( e.g. 60/50 = 1 )

Option 2: For Non-Vegetarian People

  1. Egg whites per day ( approx) : Target Value / 20
  2. Whole Eggs: Target Value / 50
  3. Meat in gms: Target Value * 2
  4. Glass of Milk: Target / 50

Option 3: For Non-Vegetarian People

  1. Egg whites per day ( approx) : Target Value / 20
  2. Whole Eggs: Target Value / 50
  3. Meat in gms: Target Value * 1
  4. Glass of Milk: Target / 50
  5. Number of scoops of Protein Powder: Target/50

Option 4: For Eggetarian People

  1. Egg whites per day ( approx) : Target Value / 20
  2. Whole Eggs: Target Value / 50
  3. Number of bowls of cooked Pulses/Daal: Target / 25
  4. Glass of Milk: Target / 50
  5. Paneer or Cheese in gms: Target * 2.5

Option 5: For Eggetarian People

  1. Egg whites per day ( approx) : Target Value / 20
  2. Whole Eggs: Target Value / 50
  3. Number of bowls of cooked Pulses/Daal: Target / 25
  4. Glass of Milk: Target / 50
  5. Soya Chunks or Tofu in gms: Target * 2

Option 6: For Vegetarian People

  1. Number of bowls of cooked Pulses/Daal: Target / 25
  2. Glass of Milk: Target / 50
  3. Soya Chunks or Tofu in gms: Target * 2
  4. Paneer or Cheese in gms: Target * 2.5

Option 7: For Vegetarian People

  1. Number of bowls of cooked Pulses/Daal: Target / 25
  2. Glass of Milk: Target / 50
  3. Soya Chunks or Tofu in gms: Target * 2
  4. Number of scoops of Protein Powder: Target/50

These are just some of the basic options I am giving you which are easy to adopt in the daily diet. There can be numerous others just on the basis of permutations and combinations and if you can add other rich sources of protein mentioned below then the possibilities are countless.

  • Mushrooms
  • Quinoa
  • Rajgira
  • Peanut Butter
  • Oats
  • Green Peas
  • Kulith ( added per recommendation of my friend Aniruddha )
  • Chia / Sabja ( added per recommendation of my friend Smita )

Are you ready ???

Now that we know the why and how of protein, let us do ourselves a favor by just adopting a minor change in our diets to increase protein and decrease carbs. There are so many other factors like types of proteins, their completeness, the impact of calorie consumption, association with amino acids and so on that should be considered as well to make a judicious decision. However, I am of the opinion to make a start in the right direction and then worry about the nitty-gritties for the later.

Happy Protein Eating !!!

4 thoughts on “Is your daily diet rich in protein ?

  • January 12, 2017 at 10:13 PM
    Permalink

    It’s indeed very informative and will help to be more organised regarding intake of protein.

    Reply
    • January 13, 2017 at 7:43 AM
      Permalink

      Thanks Dr. Vijay !

      Reply
  • January 13, 2017 at 7:06 AM
    Permalink

    Good one VK.
    I for one never put so much thought in protein, always thought of incresing veggies and fruits intake.
    This is like an eye opener for me.
    Cheers!
    KC

    Reply
    • January 13, 2017 at 7:44 AM
      Permalink

      Great ! Nice to know that … Keep the protein up !!!

      Cheers,
      VK

      Reply

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