Protein is something you need to have in your diet but many people don‘t eat enough of it, this could be due to the misconception that protein is high in calories but this isn‘t always the case.
Low protein diets used to be popular because people would see results on the scales but the difference was that people on these diets would store more energy as fat and lose muscle mass where as the people on a high protein diet gained lean body mass, burned more calories at rest, and stored only half the excess calories as fat. I am not going to go into the specifics of how protein is broken down in the stomach, intestine etc but I will explain how protein can help you with weight loss. High quality protein foods that are rich in leucine help activate your metabolism and in return can aid in weight loss. So in short if you eat protein you are less likely to snack between meals as you wont get those hunger feelings like you would if you ate something high in carbs, plus the digestion of protein burns more calories than digesting carbs or fat. Protein helps you build lean muscle, muscle burns calories, the more muscle mass you have the more calories you will burn even when you aren‘t doing anything. There have been various studies conducted regarding protein and specifically on whether people who are on high protein diets lose more weight than those who eat less protein. The Nutrition & Metabolism  have said that studies have demonstrated that the consumption of dietary protein above the daily recommended intake has been associated with favourable changes in body composition. Not all protein is created equal, look for protein sources that are nutrient-rich and lower in fat and calories, such as lean meats, beans, soy, and low-fat dairy. Protein Drinks – Protein shakes can be bought either ready to drink or you can buy whey protein powder and they can come in different flavours. Protein or Energy Bars – depending on the brand will depend on how much protein, some may have 13grams others 32 grams. Hard boiled eggs – 1 egg is 6 grams, this is only a quick alternative if you have already boiled the eggs so think ahead.
Post work out – If you want to build lean muscle mass you need to have protein within 10mins-1hr after you have worked out, you may notice people at the gym have a protein shake with hem that they drink straight after working out, some gyms sell protein shakes, a shake is the quickest way to get your protein unless you are able to get home and eat a high protein meal within 1hr of finishing your workout.
Remember that protein is just part of your daily diet, in order to be healthy your diet needs to include fruits, vegetables and whole grains, as well as healthy fats like nuts, seeds, olives, oils, fish, and avocado.
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Beverages: Black tea (10), Black coffee (10), Coffee or tea with milk and sugar (45), milk with horlicks (120), milk without sugar (60), milk with sugar (75), Soft drinks (90), beer (200), Soda(10). Some miscellaneous food items: Pizza(400), Chinese noodles (450), hamburger(250), Sandwich large (450), fried potato(200), mashed potato (100), milkshake(200), ice-cream (200), wafers (120), samosa (1 for 100), kebab (150), ghee (50).
For Males: Age group 19 to 30 years should take 2400 to 3000 calories depending on how active they are. For Females: Age 19 to 30 years (1800 to 2400 calories), Age 31 to 50 years (1800 to 2200), Age 51 and above(1600 to 2200 calories). The recent popularity of lowcarb, high-protein diets can partially be attributed to the fact that dieters often feel fuller when protein intake is high, even if they are consuming fewer calories overall. Researchers, including Jaapna Dhillon from the Purdue University in US, conducted a systematic review of the evidence on the effect of protein intake on perceived fullness and confirmed that protein does, in fact, make us feel fuller. The analysis indicated that higher protein loads have a greater effect on fullness than lower protein loads. Another reason to ensure you eat enough protein is that it can also help you with your weight loss. This is why measuring your weight loss should not be based on what the scales say but body composition, being slim doesn not mean you have a low body fat percentage, that’s why some slim people can have cellulite. By eating a high protein diet most of the weight that you lose is going to be fat not muscle.
A study published in the Americal Journal of Clinical Nutrition  reported that participants who ate a high protein and low carb diet felt significantly less hungry and lost more weight than those on a lower protein  medium carb diet. The powder can be mixed with water or milk, almond milk, coconut milk etc depending on your preference.
If you are very active you will need to be at the higher end of this, if losing weight go for the lower end, if you are very active and want to lose weight then go for somewhere in the middle.

You haven’t had anything to eat for 8 hours so start your day feeling energised by having a high protein breakfast. If you are trying to lose weight eating the right foods and the right amount of food and incorporating exercise is key to reaching your goals. There are various factors like age, sex, height, kind of physical activities you do and many other which define the balanced diet you should have.
With the confirmation that protein intake is related to satiety, defined as fullness between meals, modestly higher protein intake may allow individuals to feel fuller between meals. The human body needs protein for growth and maintenance and it is the major structural component of all cells in the body. High protein foods use more calories  in the digestion process than other food types and your body has to work harder to digest, metabolize and use protein. Approx 23 grams of protein per drink (depending on the brand, type of protein powder and how much you are adding (scoops). What is needed to keep in mind is how adequately we plan our diet to manage any excess calories in our food. If your day is really very active, you need to take plenty of calories to compensate the energy lost by your body. Anyone who has ever felt too full to finish their meal but has room for dessert knows this all too well," Mattes said. As the protein stays in your stomach for longer due to the slow digestion process, it leaves you feeling fuller for longer.
Not all protein drinks are equal, ready made drinks can be high in calories, choose the plain whey protein powder with no sweeteners or flavourings if you are trying to lose weight.
However, the researchers were not able to determine the exact amount of protein needed to prolong fullness. Some simple calculation can help you find out the amount of calories your body needs daily. And since your physical activity lowers with age your calorie intake should also decrease to give you a healthy weight.
Daily doses of calorie intake in your body should not exceed (your current total weight in kilo grams * 24). This will burn approximately 1000 – 1500 calories a day and will help you lose weight to a great extent. As it is mentioned earlier some amount of calorie is good for our body, research says you should not reduce your calorie intake by more than 500 units a day from the maximum calorie intake that your body is used to. If you are proficient enough to manage these calculations do it yourself or better consult your doctor to suggest a food plan for you and then follow it regularly.

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