1. IMPORTANCE OF PROTEIN IN DIET FOR WEIGHT LOSS
Learn how protein helps you stay to light and healthy

2. INTRODUCTION
We all know that a protein rich food diet helps in weight loss and therefore always try to include more proteins in your meals. But, do you know what is the importance of protein in diet?
Did you ever know that your muscle percentage can actually determine the amount of protein your body requires for weight loss? A Truweight Nutritionist can help you in this regard. Here is a Free Nutrition Counselling with an expert Truweight Nutritionist that you can avail.
Proteins are the building blocks of our body that makes about 15% of the body mass. Our muscles, cartilage, ligaments, skin, and even our hair is made up of protein! So it is of great importance to have an adequate intake of protein in our diet.

3. WHAT IS PROTEIN AND WHY IS IT IMPORTANT?
Proteins are organic compounds that are also known as polyamides. Poly means many and amides mean amino acids. In total, there are about 20 amino acids that undergo various combinations to make different proteins. Out of these 20, there are 9 essential amino acids that we require in our diet.

4. WHAT ARE THE HEALTH BENEFITS OF PROTEIN?
Each of our body cells is made of protein. It plays a vital role in our skin, mus- cles, organs and glands. Protein is also found in most of our body fluids except in bile and urine. Proteins, the building blocks of our body, can even repair the damaged body cells and even make new ones. For proper growth and development, we need protein rich foods during childhood, adolescence and even during pregnancy. Moreover, protein is also required for our immune system to synthesize neurotransmitters that help in creation and signalling of hormones.

5. EXTRA TIP (INVERTED COMMAS)
What is the main use of protein in the body?
Proteins are required for many functions of the body, starting right from the en- zymes, neurotransmitters, hormones, muscles, cell membranes to general wear and tear etc

6. SO WHAT IS THE IMPORTANCE OF PROTEIN RICH FOOD IN WEIGHT LOSS?
Proteins are generally heavy and that is why they require more time for diges- tion. Thus including proteins in your diet will make you feel fuller for a longer period of time. And that will keep you from munching unhealthy foods often. Moreover, proteins help in making our body muscles, which are the most meta- bolically active tissue in our bodies.
A study found that dieters who increased the consumption of protein by 30% ate lesser energy and lost close to 6 kilos over a period of 12 weeks! So now you know why a protein diet is preferred for weight loss.

7. WHAT SHOULD BE THE DAILY INTAKE OF PROTEIN FOR WEIGHT LOSS?
As per ICMR (Indian Council of Medical Research) recommendations, daily protein requirements should be:
Adults need gm/kg body weight/day Children need 1.5 gm/kg body weight/day
Pregnant & Lactating women need 1.75 gm/kg body weight/day Professional athletes require close to 2 gm/kg body weight/day

8. WHAT ARE THE BEST SOURCES OF PROTEIN IN THE DIET FOR WEIGHT LOSS?
We’ve decided to put together a list of all the healthy protein rich foods, serving different purposes, for different people.
We all know that we are what we eat, which means the super foods we eat is arguably the greatest determinant of our health and well-being. We’ve decided to put together a list of healthy foods, serving different purposes, for different people.

9. “First, we should know that there are some easily available high pro- tein foods and we should definitely include them in our protein diet.”
Fish (Tuna, Salmon, Halibut)
Lean Chicken (chicken breast) Cheese (Non-Fat Mozzarella) Lean Beef and Veal (Low Fat) Pork Loin (Chops)
Tofu
Yogurt, Milk, and Soya Milk Beans (Mature Soy Beans) Eggs (Especially Egg Whites)
Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds)

10. OTHER HEALTHY FOODS THAT HELP IN WEIGHT LOSS
“ Second, the best way to lose weight is to include the healthiest foods on the planet which aid in weight loss. Some of them might be shockers!”
Broccoli – A regular stalk of this, has more than 100% of our Vitamin K requirement for the day, and 200% of the required dose of Vitamin C. You do the math, now.
Lemons – Rich source of Vitamin C, which inhibits the growth of cancer cells, and is anti-in flammatory.
Potatoes – A red potato, contains more cell building folate, than a cup of spinach.
Walnuts – Has the most omega 3 fatty acids, which helps reduce cholesterol, of all the nuts.
Garlic – Inhibits the growth of various bacteria, including E coli.
Beans – Legumes (beans, peas, and lentils) can lower risk to heart disease by 22%.

11. “Third, a few diet foods for weight loss can boost the body
“Third, a few diet foods for weight loss can boost the body. They’re super effective in helping one lose weight!”
Soup – Have 100 to 150 calories a serving, avoiding the cream.
Dark Chocolate – Pick dark chocolate over any milky chocolate, in between meals.
Pureed Vegetables – Add these to your guilty pleasures, to make them healthier.
Nuts – Munching on nuts like peanuts, almonds, walnuts, reduces appetite for later meals.
Apples – Very good filling food, with loads of fiber. Yogurt – Helps in weight loss, specially around the waist.

12. Fourth, these fat burning foods boost one’s metabolism and actually help in burning fat are:-
Celery
Oatmeal Berries Green Tea Grapefruit Nuts

13. This diet chart if followed properly, can be very beneficial for health, especially for weight loss. Adding these superfoods in your diet plan can help you maintain a balanced nutritious diet. Moreover, most of these low-calorie foods are easily available. Superfoods which are covered in this weight loss plan are crucial for health. Try to include yogurt, nuts, broccoli and spinach in your diet. Small steps like these are what truly pay in the end. It is always great to lose weight but the best thing is to also remain healthy. Eat right and stay lighter!