Indian high protein diet plan for weight loss. Low Carb High Protein Diet For Weight Loss. If you want to lose fat and gain muscle at the same time, a high protein diet plan is for you. Read on to learn more about India’s Low Carb High Protein Diet plan for weight loss.
Functions of proteins in the body:
Proteins are the building blocks of the body. They are needed for
- Repair and maintenance: Protein is most of your muscles, bones, skin, and hair. These have to be constantly repaired and maintained.
- Hormones: Chemical messengers are basically protein molecules. These proteins not only act as messenger substances for all hormonal activities, but also for other body functions.
- Enzymes: Most enzymes are proteins. The metabolic activity in the body takes place in the presence of these enzymes.
- Transport and Storage: Some proteins help to get important molecules to where they are needed.
Benefits of a High Protein Diet Plan for Weight Loss (Low Carb High Protein Diet)
- Increase muscle mass: Studies have shown that higher protein intake combined with resistance training can increase both muscle mass and strength.
- Reduce Muscle Loss During Aging: Aging correlates directly with muscle loss. The daily intake of high quality protein reduces this age-related muscle breakdown.
- Strengthen bones: A higher protein intake promotes bone health. A high protein content along with adequate calcium and vitamin D not only help strengthen bones, but also reduce the risk of fractures and bone injuries.
- Improve wound healing: Proteins are the building blocks of the body. It also supports wound healing in the body. Proteins improve wound healing associated with surgery or injuries.
What are Amino Acids?
Protein consists of smaller units called amino acids. Of the 22 amino acids, 9 are considered “essential”. They are important because the body cannot make them on its own. These amino acids have to be ingested through protein-rich foods. The body can produce other amino acids itself with a sufficient and continuous supply of high-quality protein.
RDA of proteins
The daily protein requirement is 0.8 – 1 gram per kg of body weight. However, there are studies (R1 and R2) showing that eating a high protein diet helps with weight loss and has other health benefits. (Read – Everything You Need To Know About Protein)
Types of proteins in the diet:
- First class proteins: These are complete proteins. They contain all the amino acids the body needs. All types of animal proteins are first class proteins. For example poultry and eggs, fish, milk and dairy products.
- Second class proteins: These are the sources that are either missing 1 or more amino acids. All vegetable proteins are second class proteins. For example dals, legumes, cereals, millet, soy, nuts and oil seeds. (Read – Sources of Protein Supplements).
Either include at least 1 – 2 high quality proteins in your meal. Or, if there is no first class protein, combine two or more second class proteins in the right combination.
Indian High Protein Diet Plan For Weight Loss (Low Carb High Protein Diet)
High protein diets and weight loss:
There are studies to support the theory of high protein intake linked to the effective outcome on your appetite, metabolic rate, weight, and body composition.
-
Proteins control the appetite and fullness of the stomach:
Researchers suggest that eating a high-protein diet suppresses hunger pangs after meals. It also reduces appetite at the next meal. Proteins release the hormone ghrelin, which signals the brain to reduce hunger pangs. It keeps the stomach full for a long time and gives a feeling of satiety after meals. This indirectly leads to lower food intake and lower calorie intake. A lower calorie intake thus leads to weight loss, as it brings the body into a negative energy balance.
-
Protein and Metabolic Rate:
High protein foods require extra effort to be digested, metabolized, and absorbed. This causes the body to burn more calories just digesting the proteins. The more the proteins the more the calories are burned. Studies show that it increases your metabolic rate by 20-35%. (Read – How To Increase Metabolic Rate)
-
Proteins for Weight Loss and Body Composition Improvement:
Several studies suggest that increased protein intake promotes weight and fat loss. Protein metabolism breaks down fat as fuel. This indirectly leads to fat loss in the body. Even with a high protein intake, the relative carbohydrate intake is reduced. Fewer carbohydrates in the diet mean less circulating sugar and fewer fat deposits. Protein may not play a direct role in fat loss, but it certainly helps with fat burning and results in a loss of inches.
A high protein diet will result in fat loss, but not muscle loss. Rather, it helps to gain muscle mass. As muscle mass increases, the metabolic rate remains high for a longer period of time. This also prevents the slowdown in metabolism that can be caused by reduced caloric intake.
Important points for a high protein diet for weight loss:
- Calculate protein requirement: The protein must be precisely tailored to your body weight and needs. For the exact amount, multiply your weight by 0.8-1 gram of protein as needed. To do this, you need the help of a certified expert.
- Include both animal and vegetable proteins in your diet: Consuming first and second class proteins in the diet is a must. It gives your body the ability to utilize every type of amino acid available in food.
- Choose high quality protein sources: Choose 50% of protein calories from the good source or top-notch proteins. The remaining 50% should come from vegetable protein.
- Eat balanced meals: Balance your high protein foods with vegetables and fruits. A diet high in protein may lack fiber. Thus, fruits and vegetables provide the daily recommendation of fiber. This will help prevent gas, gas, and constipation.
Indian High Protein Diet Plan For Weight Loss (Sample Diet)
Early morning: 1 cup of warm water with 1 teaspoon soaked methi seeds (soaked overnight)
Breakfast: 1 cup of tea (without sugar) or coffee (without sugar) + 2 – 3 idlis with 1 cup of sambar or 1 small egg white omelette (2 egg whites to use)
Having lunch: 1 cup vegetable salad + 2 mixed flour chapati + 1 cup vegetables + 1 cup dal / pulse + 1 cup quark / 100 g chicken / 100 g fish / 2 egg whites
Afternoon: 1 glass of thin buttermilk
Eve: 1 cup of green tea + 1 cup of sprouts or ½ cup of tossed / grilled paneer cubes OR roasted channa or soybeans.
Dinner: 1 cup of vegetable or chicken soup + soy chaap / 100 g paneer cubes and vegetable salad
Bedtime: Soaked nuts and dried fruits (4 almonds + 1 apricot + 1 fig)
You might be interested to read:
Related e-books with 1 month menu for weight loss
1]Atkins (1 Month High Protein Diet Plan) Ebook
The Atkins Weight Loss Diet Plan is a comprehensive guide to 1 month diet chart for losing 8-10 kg. The Atkins Diet is a high protein, high fiber, moderate fat, and low carbohydrate diet that aids in fat loss, just like the keto diet. The Atkins Diet consists of 4 phases. (Read more about this e-book)
BUY NOW [Rs 599]
2]Low Carb Diet Plan For Weight Loss (1 Month Complete Menu) Ebook:
This book takes you through a detailed 4-week menu of low-carb diet plans. Each week is accompanied by a detailed exchange list of the ingredients you would need in the exact quantities. And a consolidated shopping list for each week. This will make your life easier. We mentioned options for vegetarians and non-vegetarians for each day. (Read more about the e-book)
BUY NOW [Rs 599]
Final grade:
The ability of proteins to suppress hunger, increase feeling of satiety after meals, and increase metabolic rate helps with weight loss. Maintaining muscle mass helps in weight loss and improves body composition. A balanced and well-planned meal is the key to guaranteed weight loss.
