Tag: Protein deficient

New Year, New Me: Why ‘Protein’ Is A Health Resolution To Keep

Protein 101
January 1, 2020

New Year, New Me: Why ‘Protein’ Is A Health Resolution To Keep

Most of us have indulged in holiday treats and sure does feel like we ate a year’s worth of food in the last two weeks of it. But aren’t we just done with overindulging! A clean slate of a New Year is upon us and that means some form of diet or healthy eating is on the list for 2020 resolutions. In other days, on the New Year’s Day, we’re all are staring at common resolutions – from weight loss to following a healthier diet to eating clean and starting with an exercise routine, and so on.

But almost eight of ten Indians fail to stick to their new year’s resolution of staying fit, soon after the first week of the new year[1]. This is either because resolutions chosen are highly restrictive or unsustainable. To break this cycle, it’s important to make realistic resolutions that not just improve your health but also can be followed easily in our daily lives.

This 2020, let’s make a worthy resolution of always being aware of the importance of protein in our diets and prioritize this macronutrient by filling a quarter of our plate with proteins at every meal, each day of the new year! Whether vegan, vegetarian or non-vegetarian, here’s why protein should be your food resolution for 2020:

  • Helps reduce food cravings and control appetite: When it comes to feeling full, various experts and studies have consistently expressed that eating protein-rich foods during our meals, keeps one feeling full for a longer time and decreases hunger. Consuming protein rich foods such as eggs, lentils, quinoa, chicken, paneer etc. is the simplest way to stay satisfied longer and be less prone to snacking, at all times.
  • Helps build muscle: While, protein is often associated as a food for bodybuilders, gym enthusiast, and athletes, it is a nutrient that each one of us needs in substantiate quantities to maintain muscle mass and promote muscle growth. Moreover, unlike fats and carbohydrates, our body does not store protein, so we need to consume it regularly on everyday basis.
  • Helps with weight loss: Protein-rich foods help reduce cravings and keeps one feeling full for longer hours, thereby reducing the appetite. And this is the main reason how protein helps you lose weight as it makes you eat fewer calories automatically.
  • Helps repair bones and build tissues: Proteins play a primary role in building and repairing cells, including the muscle mass that gets damaged when exercising, or performing heavy activities. Additionally, protein plays an integral role in transporting cells, serving as enzymes to support various functions performed by our body.

In 2020, you cannot go back to health or weight-loss resolutions that remind you why food restriction doesn’t work, long term. Instead think about a food-resolution revolution: 2020 will not be about eating less but eating right, especially, the required amount of protein, every day in every meal!

[1] https://newsable.asianetnews.com/life/no-will-power-82-percent-of-indian-new-year-resolutions-fail-in-january

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

The Power Of Adequate Protein For Better Health & Fitness

Expert Opinion
December 31, 2019

The Power Of Adequate Protein For Better Health & Fitness

In today’s fast-paced life with multiple responsibilities and sedentary lifestyle, 70% of the population rely on ready-to-eat and ready-to-cook foods. Due to this, health and nutrition often take a back-seat as these packed foods are loaded with either fat or sugar and deficit in protein. Not only this, the majority of the Indian population are vegetarians and vegetarians are known to have higher protein deficiency as compared to non-vegetarians. Protein is a highly misunderstood macronutrient and most of the people are unaware of their adequate protein requirements.

Protein is an essential nutrient for the human body which provides a powerhouse of health benefits. It plays an important role as a building block to our bones, blood, skin, cartilage, and muscle. Whether you want to lose weight, gain strength and muscle, or want a healthy hair and skin, protein is highly required. A high-protein diet also lowers blood pressurefights diabetes and more. But what happens if you do not get the right amount of proteins in your diet? Let’s check out-

Protein Deficiency

When you’re not eating enough protein to maintain normal body function or when your intake is unable to meet your body’s requirements, your body gets protein deficient. Protein deficiency is a common threat to the Indian population. According to the recently done survey, 9 out of 10 people in India consume an inadequate amount of proteins. Most of the population is unaware of how much protein is required every day.

Protein deficiency impairs the whole body. Low protein intake can cause subtle changes in your body over time, such as muscle wasting. Loss of muscle mass is one of the first signs of inadequate protein intake. The most severe form of protein deficiency is called kwashiorkor which often occurs in children in developing countries where famine and imbalanced diets are common. Protein deficiency commonly leaves its impact on the skin, hair and nails, which are largely made of protein. It causes hair thinning, hair loss, brittle nails and flaky skin.

Apart from these, risk of bone fracture, the severity of infections, slow metabolism, mood swings, increased appetite, low energy levels and fatigue are some of the other consequences of protein deficiency.

 visible symptoms of protein deficiency

So, how much of these building blocks does a person require?

Adequate Protein Intake

Not everyone has the same protein requirement. It depends on many factors, including body weight, muscle mass, physical activity, age and current state of health. Protein requirements are generally higher in athletes, older adults and people recovering from injuries.

As per the Recommended Dietary Allowance (RDA) given by Indian Council of Medical Research (ICMR) for Indians, 0.8 to 1 gm protein per kg body weight per day is required to meet the basic nutritional requirements. It is not the specific amount you are supposed to eat every day but just a minimum amount you need to keep from getting sick.

To determine your daily protein intake, you can use an online Protein-O-Meter

Protein-O-Meter! With the vision to champion the cause of protein sufficiency and help India be more protein aware, ‘Right To Protein,’ nation-wide public health initiative has designed this. This brand aims to educate the Indian audience about the importance of protein in their daily health, fitness & wellbeing. This protein calculator is designed based on the unique Indian dietary habits which will help Indians, across different age-groups, track their daily protein intake and will also help them make necessary improvements by providing relevant information.

Protein-O-Meter will take your body composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Top protein-rich sources

Let’s make India a healthy nation. Fill the much-needed protein lack in your diet by including loads of protein-rich foods in your diet. The richest sources of protein include fish, meat, eggs, almonds, chicken breast, oats, cottage cheese, greek yoghurt, milk, broccoli, lean beef, tuna, quinoa, whey protein supplements, lentils, seeds, brussels sprouts, peanuts etc.

The article is written by: Dr. Seema Nanda

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

Protein Deficiency: Four signs you are not getting enough proteins

Protein 101
October 21, 2019

Protein Deficiency: Four signs you are not getting enough proteins

Busy work schedules, illness, lack of time, family reunions and the hustle and bustle in our everyday life’s often takes a toll on our diet affecting the way our body functions, leading to insufficient or unhealthy eating. Do you remember a time when you ever tested your protein or vitamin intake, when you had an upset stomach or increased hair fall? As vital as proteins are, they are considered as one of the most misunderstood nutrient in India.

Lack of protein tends to increase hair fall, makes one vulnerable to falling sick, and damages our immune system. So, if you feel dull and sick all day, it’s probably your body trying to tell you out loud, “Feed me Proteins”.

Four Signs that prove your body needs more proteins:

1. Brittle nails and hair loss:

Protein deficiency often shows up on our skin, hair and nails, which are largely composed of proteins and are good indicators of even the slightest deficiency of any. Nails and hair are among the first to be affected when the body doesn’t get enough proteins, since proteins are distributed first to the highest priority organs like: the brain and heart, rather than “non-essentials” organs and body parts such as: hair and nail growth.

2. Food cravings

Consuming proteins during the day not just keeps your stomach full, but it also helps in maintaining your blood sugar levels, and prevents one from overeating sugary foods, throughout the day. However, lesser protein intake does exactly the opposite; it leaves you hungrier and you may find yourself in kitchen for long hours and gazing at your fridge, often engaging in binge eating, usually unhealthy snacks (chocolate, sweets etc.) that satisfies your appetite.

3. Breaking bones / fractures

Studies have shown significant correlation of low protein intake and breaking of bones. Since protein helps maintain the strength and density of bones. As a result, lack of protein reduces the muscle mass, weakens our bones thereby increasing the risk of fractures.

4. Swollen and puffy skin

Off the most obvious signs of protein deficiency, swelling is the most common sign that you are protein deficient. This is because proteins that circulate in our blood –particularly albumin, is responsible for keeping the fluids running in our body. However, lack of proteins accumulates these fluids in our body causing the swelling especially in and around the areas of legs, feet, hands and face.

Bottom Line: There are plenty of protein options available to help you improve your health. Incorporating them into your daily routine and switching up your diet can make a big difference. Start by consuming these protein rich foods in your diet to up your protein game: lentils, yogurt, tofu, paneer, meat, chicken, Soy, eggs, milk, nuts etc.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

Protein-O-Meter

The amount of protein you need depends on your weight, goals, and lifestyle. Protein-O-Meter will take your body-composition and activity level into account to estimate your protein needs. Start with the number given by the calculator, see how that makes you feel, and try adjusting your protein level up or down to see what amount makes you feel good and perform well!

Protein Index

Find out all about whole foods that are protein heroes! Achieve your fitness goals by finding out just how much protein you should incorporate to stay nourished.

MORE FROM

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape:

COVI-min

Don’t Let These 4 Myths About COVID-19 Impede your Well-being

We’re in the second week of India’s 21-day lockdown to fight the global pandemic of Coronavirus or Covid-19. The virus has taken lives of many thousands and affected millions on the planet as reported by WHO, and yet only a few take this pandemic with seriousness. And as we grapple with the virus, there are various rumors spreading, creating distress and fear among the population. It’s important to separate facts from myths and rumors that have surfaced in the past weeks, especially through online media networks.

WhatsApp Image 2020-03-30 at 8.49.05 PM

Happy World Idli Day 2020

On this World Idli Day, we bring you the perfect hacks to make protein-rich versions of India’s most adored comfort food to keep your immune system in top condition. It is true that idlis are one of the most popular and favorite breakfast items for most Indians, but this south-Indian specialty is an abundant source of nutrients like folic acid, niacin, thiamine, biotin, and Vitamin K. And to make idlis only healthier and highly protein-rich with some of the readily available ingredients in your kitchen, here’s a quick must-try list:

front-view-doctor-holding-torn-paper-with-coronavirus_23-2148450254

Coronavirus Outbreak: Build a better immunity with protein-rich diet

With all the concerns around Novel Corona virus or COVID-19, there’s never been a better need to practice prevention and optimize our immune systems to keep ourselves healthy or at least less at-risk. While we are aware of everything that WHO and CDC has been recommending – from using disinfectants, wearing masks 24/7, washing our hands every 15 minutes, not staying in close proximity to anyone and cancelling travel plans or gatherings in large numbers – not many of us are taking account of the role that a strong immunity plays during such a pandemic.

Happy holi

Your Post-Holi Survival Guide To Get Back On Track And Detoxify Yourself

The fun and cheerful time spent during Holi is undeniable with festive feasts like Thandai, Pakora, Phirni, Bhaang, Gujia, Ghewar, and the never-ending street food. And after spending an entire day in the outdoors under the hot sun playing with colors and water, the after-effects of those on our skin, feet, nails, and hair are not so good!
Here’s a guide to detoxifying yourself post-Holi, that helps you get back on track and keep yourself in good shape: