This blog is for you to judge that everything in the right proportion is best for you. Protein too in your diet, when massively consumed, may bring in issues to your health.
Proteins are the building blocks of our body. It is essentially required to constitute protein in our diet to help strengthen our bones and muscles. The required ratio of protein is one gram for every one kilogram of body mass.
The intake of the recommended dietary allowance (RDA) of each individual depends on the following factors;
- Age
- Gender
- Pregnant and nursing women
- The levels of activity that the person does daily.
Why does the body need proteins?
Every cell, structure, and nerve in our body requires protein. This nutrient helps in repairing all cells as well as building new cells. As an added benefit, protein also helps in the growth and development of the body.
Protein is a fuel energy giver to our body. It helps to carry oxygen throughout our bloodstream and also prevents infections from happening.
Thus, we are very well aware that a good amount of protein in our diet is essential to build our body more healthily. Furthermore, as lack of protein can deteriorate your health similarly, excess protein is also a factor in your body going through many disorders.
This blog will give you an insight into the required amount of protein your body needs and how you can incorporate protein as a part of your diet.
What happens if you consume an excess of protein?
You can consume up to two grams of protein per one kilogram of body weight without causing any harm to your body's metabolism.
However, studies dictate that there might be a fall in your overall health system with an increased protein intake. The following side effects are bullet marked for you to know what are the detrimental causes that may affect you by taking too much protein-
- Indigestion
- Dehydration
- Nausea
- Irritability
- Headache
The severe outcomes of overconsumption of proteins include-
- Gout
- Seizures
- Kidney disorders
- Cardiovascular disease
- Blood vessel disorders
What does the lack of protein in your body do?
The lack of protein or hypoproteinemia refers to the low amount of protein in your blood. The right amount of protein is mandatory to meet the critical needs of your body. If there is a lack in protein intake, then the body may suffer the following consequences-
- Increased infections
- Swelling in the legs
- High blood pressure
- Slower wound healing.
Protein sources that you can include in your diet-
- Beans
- Legumes
- Cheese
- Cottage cheese
- Curd/Yogurt
- Chicken
- Fish
- Curd/Yogurt
- Soya/Tofu
- Nuts
- Oilseeds
How can you eat a high protein diet healthily?
Although eating large quantities of a protein diet may be harmful to your body. However, athletes and people who require more energy to carry out their daily activities may delve into the intake of a higher amount of protein to sustain their bodies. Nevertheless, it is recommended that before including any supplements or reforming your diet, you take proper precautionary measures and also advice of an expert to carry out the regimen in your life.
Protein-rich foods include meat, fish, and chicken. It is to be noted that these are the same foods that may cause degenerative diseases like heart disorders and kidney problems. The doctors tell many patients suffering from these adversities to abstain from a high intake of protein foods. Only the correct quantity of any nutrient helps to build up your body. The extra amount of protein can accumulate in your body as poison and degrade your health.
People often start a high protein diet to reduce their carbohydrate intake, which is usually done to help in weight loss. Therefore, it is assumed that a high protein diet is beneficial to lose weight and give you the desired body image. However, no matter which diet you follow, it has to be balanced and full of nutrients to maintain your bodily functions.
Therefore, if you wish to get the advantages of a high protein diet, constitute foods like nuts, legumes, and beans in your diet. They will help you to provide all the needed nutrients without much overdoing them.
Having protein as a part of your daily routine is a mandate that you cannot avoid. Lack of protein can cause many diseases, and so is the same case with too much protein intake. Now that you know the correct quantity of protein that you should incorporate in your diet, it is time that you choose the accurate protein sources to benefit your body in a better way.
Make your own protein powder at home
Follow the given recipe and methodologies to make your protein at the comfort of your home-
- ½ cup Milk powder (Unsweetened)
- 2 Tbsp Flax seeds
- 2 Tbsp Chia seeds
- ½ cup Lotus seeds (Makhana)
- 1 cup Almonds
- ½ cup Walnuts
- ¼ tsp Nutmeg powder
- 4 to 5 no Cardamom
- 6 to 7 stands Saffron (Kesar)
Directions to follow-
- Roast the makhanas/oats.
- Dry roast the nuts, cardamom and seeds lightly on low flame (Do not burn). After roasting let it, all cool on an open surface.
- Grind them all together with the remaining ingredients.
- Your protein powder is ready. Mix with water or milk and consume it.
Many people choose their preferred protein in the form of a protein shake to include the benefit of this nutrient in their diet. However, no matter what you prefer to constitute your diet, it would be best to do it in the correct proportion, be it protein supplements like protein powder or natural protein sources. Nevertheless, keep in mind that too much protein is harmful to your body no matter what you eat!
