Protein itself supplies satiety and helps in weight reduction. Protein consumption improves muscle development and extra muscle constructing results in weight reduction, as a result of muscle incorporates too many energy and the physique’s metabolic charge improves. High calorie meals have a excessive tendency to build up fats and weaken muscular tissues.
Both hen and fish have much less saturated fats and ldl cholesterol than purple meat. Since the quantity of protein within the weight loss plan must be restricted to 40 to 50%, if on the lookout for weight reduction, bodily exercise and train are equally essential for the efficient use of protein within the physique.
Daily protein requirement: On common, 0.8 – 1 gram per kilogram of physique weight is enough protein, which ideally makes 45 grams of protein for ladies and 55 grams for males. This quantity of day by day consumption is enough for the muscular tissues. Whereas for the aged, the consumption could vary from 1–1.2 g per kg of physique weight, and in case of heavy train the consumption could also be elevated to 2–2.5 g / kg physique weight for athletes.
Combining nutritious diet with common train is crucial for constructing sturdy muscular tissues. Eating proper and on time after a exercise is essential. Having a balanced weight loss plan ensures the consumption of amino acids, nutritional vitamins and minerals to construct muscle and keep sturdy. If protein consumption is excessive, it is very important embody no less than thrice the quantity of fiber within the type of salads, fruits, greens and so forth.
Consumption in extra of the advisable stage may be dangerous, as extra protein is saved by the physique leading to weight acquire (reverse response). Therefore, each hen and fish must be steamed, grilled, marinated and never deep fried. Carbohydrate consumption must be difficult with hen and fish.
While amount additionally performs a significant function, hen breast is taken into account greatest for weight reduction, whereas boiled hen and hen soup with much less salt additionally helps. Depending on the quantity of omega-3 fatty acids within the fish, the hen could also be thought of barely lower than the fish.
(Dr. Namita Nadar is a Head Nutritionist at Fortis Hospital, Noida)
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