Proteins for the win! Celebrity nutritionist Prateek Kumar of Fitcru reveals the top 7 proteins you need to include in your weekly diet.
For all of us who have often wondered about creating a daily or weekly healthy diet that encompasses the best sources of nutrition, protein has always been a top contender. The most crucial fact to know about proteins in fact is that it is not just reserved for people who eat meats and eggs. Proteins can easily be consumed if you follow a strict vegan, plant-based diet. Here, we reveal the top 7 proteins everyone must include in their weekly diet plans.
But first, what is protein?
In simple words, protein is a key macronutrient that everyone needs for the body to grow and function in the healthiest ways. Besides water and fat, our body is essentially made of proteins. Proteins help in building and repairing muscles, storing nutrients as well as transporting them in the body, repairing tissues in our skin, hair and bones.
But does every person across different ages, genders and activity levels require the same amount of proteins? “The recommended daily intake of protein varies depending on a person’s age, gender, and level of physical activity. According to the Centers for Disease Control and Prevention (CDC), the average adult needs at least 0.8 grams of protein per kilogram of body weight per day,” divulges fitness coach and celebrity nutritionist Prateek Kumar, also the founder of Fitcru.
He adds, “However, athletes and people who engage in regular intense physical activity may need more protein to support muscle recovery and repair.”
Top 7 proteins to eat, tells the celebrity nutritionist…
Kumar explains, there are many types of proteins that you can include in your diet, and it is important to include a variety of sources in order to get all the essential amino acids that your body needs. These are the top 7 proteins that you might consider including in your weekly diet.
- Beans and legumes: Beans, lentils, and other legumes are plant-based sources of protein that are also high in fiber and other nutrients.
- Nuts and seeds: Nuts and seeds like almonds, peanuts, and chia seeds are good sources of protein and also contain healthy fats and other nutrients.
- Tofu: Tofu is a protein-rich food made from soybeans that is a popular choice for vegetarians and vegans.
- Meat: Animal proteins such as beef, chicken, pork, and lamb are good sources of protein and also provide other important nutrients such as iron and zinc.
- Fish: Fish such as salmon, tuna, and halibut are rich in protein and also contain beneficial fatty acids like omega-3s.
- Eggs: Eggs are a complete source of protein and also contain other important nutrients like vitamins A and D.
- Dairy: Dairy products like milk, cheese, and yogurt are good sources of protein and also provide calcium and other essential nutrients.
Though, it is important to understand that everyone has different protein needs based on their age, gender, weight, and activity level. One must consult with a healthcare provider or a registered dietitian to determine the right amount of protein for their individual needs.
Top proteins for weight gain
To gain weight, it is important to create a calorie surplus, which means consuming more calories than your body needs to maintain its current weight. Protein can be crucial to this process, as it can help to build and repair muscle tissue, as well as keep you feeling full and satisfied.
- Whole eggs: This is a rich source of protein, and also contains healthy fats and other essential nutrients. You can add eggs to smoothies, omelets or other dishes to boost the protein intake.
- Greek yogurt: This is a high-protein, low-fat option that can be a convenient snack or a topping for other dishes. You can also mix it with fruits or other ingredients to make a protein-rich smoothie.
- Chicken breast: This is a lean source of protein that can be cooked in a variety of ways. You can add it to salads, wraps or other dishes to increase your protein intake.
Top proteins for weight loss
To lose weight, it is important to create a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Protein can be an important part of this process, as it can help to build and repair muscle tissue, as well as keep you feeling full and satisfied.
- Salmon: This is a good source of protein and healthy fats, which can help to support muscle growth and recovery. You can bake, grill or roast salmon, or even add it to salads and other dishes.
- Tofu: This is a plant-based protein that is low in calories and fat. It can be a good option for vegetarians or those looking to reduce their intake of animal-based proteins.
- Egg whites: These are a low-calorie, high-protein option that can be a good choice for weight loss. You can add them to omelets, smoothies, or other dishes to boost your protein intake.
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