Healthwatch by Shyft

Looking for nutrition for weight loss?
Leave your details & our team will help you set up a consult
Sonali Sachdeva

Nutritionist | 22 Yrs. of experience

Sakina Hashmi

Nutritionist | 7 Yrs. of experience

Abhilasha Sharma

Nutritionist | 5 Yrs. of experience

Enter your details

Protein: The Building Block for Muscle and the Secret to Shedding Weight

Protein: The Building Block for Muscle and the Secret to Shedding Weight
Content
Content

Protein is an essential nutrient that plays a vital role in building muscle and losing weight. In fact, it is one of the most important nutrients for anyone looking to improve their body composition. Whether you’re an athlete or just someone looking to get in shape, protein is a must-have nutrient. In this blog, we will explore the role of protein in building muscle and losing weight, and how you can incorporate it into your diet for optimal results.

Building Muscle with Protein

Muscle building is a complex process that requires several nutrients, including protein. When you work out, your muscles undergo micro-tears, which then need to be repaired by your body. Protein provides the building blocks necessary for this repair process, making it an essential nutrient for muscle building.

In addition to repair, protein is also necessary for muscle growth. When you consume protein, it is broken down into amino acids, which are then used to build new muscle tissue. Consuming enough protein ensures your body has a steady supply of amino acids to build and repair muscle.

One of the most popular sources of protein for muscle building is chicken. In India, chicken is a staple in many households and an excellent protein source. One cup of cooked chicken breast contains approximately 43 grams of protein, making it an excellent choice for muscle building.

Other great sources of protein for muscle building include eggs, lean beef, fish, and plant-based options like beans, lentils, and tofu. The key is to consume enough protein to support muscle growth and repair.

Losing Weight with Protein

Protein is also an important nutrient for weight loss. When you consume protein, it helps you feel full and satisfied, which can prevent overeating and snacking on unhealthy foods. Additionally, protein has a high thermic effect, meaning that it requires more energy to digest than other nutrients, leading to increased calorie burning.

Incorporating protein into your weight loss diet can be challenging, especially in a country like India, where many traditional foods are carb-heavy. However, there are still plenty of high-protein options that you can include in your diet.

One popular option is Greek yoghurt, which is high in protein and low in fat. One cup of Greek yoghurt contains approximately 20 grams of protein, making it an excellent weight-loss choice.

Other great options include nuts, seeds, lean meats, and fish. In India, lentils and legumes are an excellent source of protein, and they can be incorporated into many traditional dishes like dal, chana masala, and rajma.

Protein Supplements

While it is possible to get enough protein through your diet alone, some people choose to supplement with protein powder to increase their intake. Protein powders can be a convenient and easy way to increase your protein intake, especially for those with busy lifestyles.

In India, whey protein is one of the most popular protein supplements. It is made from cow’s milk and is high in protein, with one scoop providing approximately 20-25 grams of protein. It can be added to smoothies, and oatmeal, or even used to make high-protein desserts.

Other protein powders like casein, soy, and pea protein are also available and can be an excellent option for those with specific dietary requirements.

Conclusion

Protein is an essential nutrient for both building muscle and losing weight. Incorporating protein-rich foods into your diet can help support muscle growth and repair while also promoting feelings of fullness and increased calorie burning.

In India, there are plenty of traditional foods that are high in protein, making it easy to incorporate this nutrient into your diet. Whether you choose to get your protein from chicken, lentils, or protein supplements, make sure you’re consuming enough to support your fitness goals.


Author:
Prachi Kalra

Prachi Kalra

linkedin
Nutrition
Prachi is a nutrition and wellness expert with over 2.5 years of experience. She has worked in both in-patient and out-patient settings in Multispeciality Hospitals, including Max Hospital. She has experience curating nutrition-focused content for various conditions including PCOS, Diabetes, Thyroid, and Weight Management. She holds an M.Sc degree in Food Science and Nutrition and is also a certified Diabetes Educator. Her areas of specialization include diabetes, weight management, and dietary management for post-bariatric surgery. She believes that sustainable and mindful eating practices are essential for healing and overall well-being. read more

Over 20,000 customers have reduced their symptoms and improved their health by consulting Shyft's Clinical Nutritionists. When are you starting?

READ MORE ON :

Article By:

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

From Bacteria with Love: The Benefits of Mindful Eating for Gut Health

Are you ready to discover how mindful eating can make your gut bacteria do the happy dance and transform you into the superhero of your own health story? When it comes to maintaining a healthy gut, what you eat is just as important as how you eat it. Mindful eating, the practice of paying attention to your food and how it affects your body, can have a positive impact on your gut health. According to a study, mindful eating can… Read more

Editor’s pick

From Bacteria with Love: The Benefits of Mindful Eating for Gut Health

From Bacteria with Love: The Benefits of Mindful Eating for Gut Health

Are you ready to discover how mindful eating can make your gut bacteria do the happy dance and transform you into the superhero of your own health story? When it comes to maintaining a healthy gut, what you eat is just as important as how you eat it. Mindful eating, the practice of paying attention to your food and how it affects your body, can have a positive impact on your gut health. According to a study, mindful eating can…

book

3 minutes

|

calendar

19 Aug 2023

Editor’s pick

Living With a Peanut Allergy

4 minutes

06 Apr 2023

Living With a Peanut Allergy

Being allergic to peanuts is one of the most frequent causes of life-threatening allergic reactions. Those who are allergic to peanuts may have a severe reaction to even the smallest untraceable amounts of peanuts(anaphylaxis). Child peanut allergies have been on the rise. If you or your child is suffering from peanut allergies and you are trying to incorporate changes to make your life easier then this guide is for you! If you are allergic to peanuts then you have an… Read more

Living With a Peanut Allergy

Living With a Peanut Allergy

Being allergic to peanuts is one of the most frequent causes of life-threatening allergic reactions. Those who are allergic to peanuts may have a severe reaction to even the smallest untraceable amounts of peanuts(anaphylaxis). Child peanut allergies have been on the rise. If you or your child is suffering from peanut allergies and you are trying to incorporate changes to make your life easier then this guide is for you! If you are allergic to peanuts then you have an…

book

4 minutes

|

calendar

06 Apr 2023

The Dash Diet

3 minutes

19 Aug 2023

The Dash Diet

Tired of the fad diets floating around in the market? Fed up with hearing different methods of weight loss being advertised without any health significance? Looking for a sustainable diet to lose weight and also become a healthy and satisfied person? You’ve come to the right place! We are here with one of the most popular and nutritious diets. But don’t let us convince you! Read about its benefits and decide for yourself. What is the Dash Diet? Dietary Approaches… Read more

Featured

The Dash Diet

The Dash Diet

Tired of the fad diets floating around in the market? Fed up with hearing different methods of weight loss being advertised without any health significance? Looking for a sustainable diet to lose weight and also become a healthy and satisfied person? You’ve come to the right place! We are here with one of the most popular and nutritious diets. But don’t let us convince you! Read about its benefits and decide for yourself. What is the Dash Diet? Dietary Approaches…

book

3 minutes

|

calendar

19 Aug 2023

Featured

Vitamins, Minerals and Hypothyroidism

Let thy food be thy medicine and thy medicine be thy food.” -Hippocrates Most of us practice vitamin, nutritional and herbal therapy on a regular basis in the form of fresh fruit juices, supplements, and multivitamin capsules to name a few. These also serve as the pillars of various complementary and alternative medicine systems. It is always advised to consult with your dietician before you make any major diet changes when suffering from thyroid disorders. Some common vitamins, minerals, and… Read more

Vitamins, Minerals and Hypothyroidism

Vitamins, Minerals and Hypothyroidism

Let thy food be thy medicine and thy medicine be thy food.” -Hippocrates Most of us practice vitamin, nutritional and herbal therapy on a regular basis in the form of fresh fruit juices, supplements, and multivitamin capsules to name a few. These also serve as the pillars of various complementary and alternative medicine systems. It is always advised to consult with your dietician before you make any major diet changes when suffering from thyroid disorders. Some common vitamins, minerals, and…

book

3 minutes

|

calendar

06 Apr 2023

Checkout some healthy recipes that taste good, approved by our nutritionists

View all
Understanding Metabolism

Baked Feta Chickpeas

A simple, delicious & healthy meal - a fantastic appetizer or meal on its own.

11 INGREDIENTS

|

60 MINS.

Understanding Metabolism

Cheese Soup

A creamy blend of cheese & vegetables perfect for a cold winter day!

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Whole Wheat Waffles

Crisp, light and super easy-to-make waffles - no one will ever suspect they're made with 100% whole wheat flour!

11 INGREDIENTS

|

15 MINS.

Understanding Metabolism

Vegetable Frankie

Spiced vegetables wrapped in chappati - a satiating snack that can be relished even on the go!

6 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Beetroot Chilla

A nutrient dense recipe with added benefits of beetroot & gram flour.

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Spinach Khichdi

A wholesome dish made with lentils, rice and spinach

13 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Omlette Curry

An appetizing curry made with cut pieces of egg omelette

9 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Apple Ginger Chutney

Zesty peppery and sweet, with a pungent and spicy aroma

7 INGREDIENTS

|

30 MINS.

View all