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Proteins! How much do you need? - Roshni Sanghvi

Proteins! How much do you need?

Are you getting enough of it?

After fiber and resistant starch, protein is one of the most important food groups that the body requires, particularly when trying to reduce weight.

Proteins help increase metabolism, decrease hunger, and alter many weight-controlling hormones. Since proteins are harder to digest, they spend more time in the stomach, thus keeping you full for long.

Protein tends to boost feelings of satiety while decreasing ghrelin, the hunger hormone. Due to its high thermic effect and a variety of other variables, a protein-rich diet aids in the acceleration of metabolism, allowing you to burn more calories at rest.

Proteins also have a significant impact on both cravings and the desire to nibble late at night. So, if you eat enough protein at breakfast, you'll be less prone to cravings and overeating throughout the day.

But the irony is, that we relate proteins to only meat and protein powders…

Contrary to this belief, proteins are actually found in anything that is living. Including rice, peanut butter, and fruits.

The proteins from meat come along with cholesterol, growth hormones and toxins. All of which do more harm to your body than good.

You don’t have to rely only on dairy, meat, and other animal sources of food for your protein intake.

Plant-based diets will provide you with the protein needed for you to lose that flab.

Eg: An average humans per day protein requirement is anywhere between 0.8- 1.2 grams per KG of body weight (1.2 grams being the higher end for athletes). So if my body weight is 55 kilo’s, my protein requirement is approx 55 grams. Anything more than this put’s you at the risk for kidney stones.

Here are a few ways I get my proteins:

  • 1 cup of daal is about 18 grams of protein.

  • 1 peanut butter sandwich is about 17 grams of protein.

  • 4 phulka/chappati is about 13 grams of protein.

I am not even taking into account the proteins from nuts/ seeds/ soy products/ veggies etc.

Did you know that compared for weight, spinach has half the calories and the same amount of protein as a hard-boiled egg? Steamed spinach aids in the retention of vitamins, the absorption of calcium, and the prevention of bloating.

I have never ever met a person in my career who was diagnosed ever with a protein deficiency or is not eating enough proteins. Unless you are fasting, you are getting enough proteins.

Watch this:

Let’s re-think proteins:

Trust this helps,

Roshni Sanghvi.

Let's Just Talk. No Obligations.

I do free consultations every Tuesday's and Thursday's. Either way you will get some actionable tips to reach your fitness goals faster.

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About Roshni Sanghvi

Roshni Sanghvi is an Indian plant-based sports nutritionist and body transformation specialist. She is the first Indian to represent on a national bodybuilding stage being on a 100% plant-based diet. Roshni is a holistic nutritionist, graduated from the prestigious NutraPhoria college of nutrition in Canada.

She is also an ACE-certified personal trainer, certified PlantFed gut coach, certified Bodyshred, and Animal flow instructor with a specialisation in disease reversal through food and lifestyle modification.

Her approach is more focused on helping you in adopting a healthy lifestyle. With her result-oriented holistic methods, she has managed to transform and reverse lifestyle diseases such as PCOS, Thyroid, Diabetes etc for 12k+ clients worldwide.