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 Janhvi Kapoor's viral low-carb moong dal chilla is a must-try. This recipe is low in carbs and high in protein. 

Start your morning right with Janhvi  Kapoor’s moong dal chilla; jot down the recipe 

Start your morning right with Janhvi Kapoor’s moong dal chilla; jot down the recipe 

<h2>Janhvi Kapoor's viral low-carb moong dal chilla is a must-try. This recipe is low in carbs and high in protein.&nbsp;</h2>

Recently, an interview of &nbsp;Janhvi Kapoor has gone viral on Instagram, where she swears on a low-carb moong dal chilla.
<h3>Ingredients&nbsp;</h3>
<ul>
<li>1 cup moong dal</li>
<li>1 inch ginger</li>
<li>3-4 garlic</li>
<li>3-4 green chillies</li>
<li>1 tsp chilli powder</li>
<li>1 tsp chat masala</li>
<li>Salt to taste</li>
</ul>
<h3>Recipe to make moong dal chilla&nbsp;</h3>
To make this, soak moong dal for 2 hours, then blend the dal with ginger, garlic, and green chillies along with a splash of water. Now, in the blended batter, add spices like chilli, turmeric, coriander powder and salt to taste. Prepare a chilla on a frying pan and enjoy it with chutney or vegetables. This moong dal chilla is the best breakfast option to start your morning with.
<h3>Benefits of moong dal chilla&nbsp;</h3>
High in Protein: Moong dal is a great source of plant-based protein, which is essential for muscle repair and growth.
Low in Carbs: This dish is low in carbohydrates, making it an excellent option for those following a low-carb or weight-loss diet.
Rich in Fiber: The high fibre content aids digestion, helps maintain a healthy gut, and prevents constipation.
Packed with Nutrients: Moong dal is rich in essential vitamins and minerals, including iron, potassium, and magnesium, which support overall health.
Heart-Healthy: The combination of low fat and high fibre in moong dal helps in maintaining cholesterol levels and promotes heart health.
Also watch:<a href="https://www.editorji.com/lifestyle-news/food/do-you-throw-away-watermelon-seeds-here-s-why-you-should-stop-doing-that-1718786064540"> Do you throw away watermelon seeds? Here's why you should stop doing that</a>

Include protein according to dietary preferences and weight. Let's find out whether the time of protein intake matters or not.

Is there a perfect time to consume proteins for best results? Here's what we know

<h2>Include protein according to dietary preferences and weight. Let's find out whether the time of protein intake matters or not.</h2>

When it comes to protein, one should include it in their diet according to their dietary preferences and weight. The Recommended Dietary Allowance for protein is a modest 0.8 grams per kilogram of body weight. High-protein foods include chicken, fish, paneer, chickpeas, lentils, milk, yoghurt, walnuts and pumpkin seeds. Research shows that as long as you&rsquo;re consuming adequate protein for your body&rsquo;s needs, the timing of protein intake doesn&rsquo;t impact weight loss. It&rsquo;s more important to evenly distribute protein throughout the day to support satiety and weight loss.
<h3>Importance of adding protein to your diet&nbsp;</h3>
Muscle Growth and Repair: Protein provides the building blocks necessary for the growth and repair of muscle tissues, making it essential for athletes and individuals engaged in physical activity.
Weight Management: Including protein in your diet can help increase feelings of fullness and satiety, which may lead to reduced calorie intake and support weight loss or weight maintenance goals.
Hormone and Enzyme Production: Proteins are essential for the production of hormones and enzymes, which regulate various physiological processes in the body, including metabolism, digestion, and immune function.
Bone Health: Protein is important for maintaining bone density and strength, especially as you age. Adequate protein intake can help reduce the risk of osteoporosis and fractures. Healthy Hair, Skin, and Nails: Protein is necessary for the formation of collagen, a structural protein that provides strength and elasticity to the skin, hair, and nails. Including protein-rich foods in your diet can promote healthy skin, hair, and nails.
Also watch:<a href="https://www.editorji.com/lifestyle-news/food/congress-leader-rahul-gandhi-tried-korean-dessert-bingsu-here-s-how-to-make-it-at-home-1716882716726"> Congress Leader Rahul Gandhi tried Korean dessert 'Bingsu', here's how to make it at home</a> <a href="https://www.editorji.com/lifestyle-news/food/congress-leader-rahul-gandhi-tried-korean-dessert-bingsu-here-s-how-to-make-it-at-home-1716882716726">&nbsp;</a>

Indulge in the delightful recipe for a high-protein paneer spread, designed to invigorate your mornings with a burst of energy and flavor.

Kickstart your day with this protein-packed paneer spread, jot down the recipe 

Indulge in the delightful recipe for a high-protein paneer spread, designed to invigorate your mornings with a burst of energy and flavor.

Starting your day with a protein-rich breakfast is essential for maintaining overall fitness and good health. Proteins are the building blocks of our body, aiding in muscle repair and growth, and they provide a sustained source of energy throughout the morning.
A protein-packed morning meal not only helps to curb mid-morning hunger but also stabilizes blood sugar levels, promoting a sense of fullness and preventing unhealthy snacking later in the day.
Incorporating foods like eggs, paneer and beans into your breakfast routine can contribute to improved muscle tone, increased metabolism, and better weight management, making it a vital component of a balanced and healthy lifestyle.
If you are looking for a protein-rich breakfast option we have got you covered with this amazing recipe.&nbsp;
Digital creator Priyanka Meena has shared a high-protein paneer spread, and to make this all you need is 3 ingredients.&nbsp;
<h3>Here's the recipe for a high-protein panner spread</h3>
Take some paneer cubes, 2 tablespoons of curd, 1 spoonful of chilli flakes and salt. Blend them all together and your spread is ready. Once, it's ready you can also add oregano to this.&nbsp;
You can use this spread for your sandwiches, wraps, salads and many more of your dishes to elevate the taste of your dishes.
Also watch: <a href="https://www.editorji.com/lifestyle-news/food/masaba-gupta-loves-kala-chana-green-moong-chilla-loaded-with-nutrients-and-energy-here-s-the-recipe-1689576313176">Masaba Gupta loves kala chana, green moong chilla loaded with nutrients and energy; here's the recipe</a><a href="https://www.editorji.com/lifestyle-news/food/masaba-gupta-loves-kala-chana-green-moong-chilla-loaded-with-nutrients-and-energy-here-s-the-recipe-1689576313176">&nbsp;</a>

In this holy month of Sawan, many people avoid eating non-vegetarian foods and eggs which can cause protein deficiency. Here are some good protein-rich vegetarian options. 

Sawan 2023: Don't compromise on your protein intake; add 5 veg options to your diet

In this holy month of Sawan, many people avoid eating non-vegetarian foods and eggs which can cause protein deficiency. Here are some good protein-rich vegetarian options.&nbsp;

Sawan 2023: Today is the first Monday of Sawan and during this holy month of Sawan, many people avoid eating non-vegetarian foods including eggs, and just opt for a vegetarian diet.
While eggs and meat are common sources of protein for many, there's no need to worry about meeting your daily protein requirement during this period of time.&nbsp;
<h3>Here are some high-protein foods for vegetarians</h3>
<ul>
<li>Lentils are considered as a good source of protein. Especially, moong dal offers 24 grams of protein per 100 grams.&nbsp;</li>
<li>Chickpeas are not only good in taste but also contain protein along with carbohydrates, fibre, iron, folate and potassium.</li>
<li>Everyone knows about the health benefits of Paneer but soy paneer or tofu, made from soybeans is also an excellent source of protein which provides around 8 grams of protein per 100 grams.&nbsp;</li>
<li>Spinach is the second best source of plant-based protein and it also keeps our eyes healthy.</li>
<li>Sweet corn is low in fat and high in protein. By eating this, your daily protein requirement is fulfilled by about 9 per cent.&nbsp;</li>
</ul>
Also watch: <a href="https://www.editorji.com/lifestyle-news/travel/sawan-2023-5-holy-abodes-of-lord-shiva-you-must-visit-during-the-sacred-month-1688196832462">Sawan 2023: 5 holy abodes of Lord Shiva you must visit during the sacred month</a>

Here are 5 great protein-enriched vegetables you should include in your daily diet. Know what they are. 

Best protein-rich vegetables you must add to your daily diet 

Here are 5 great protein-enriched vegetables you should include in your daily diet. Know what they are.&nbsp;

If you're a vegetarian and trying to add protein to your diet then these protein-rich vegetables will do the job. Here are 5 vegetables you must include in your daily diet.
<ul>
<li>Sweet corn is low in fat and high in protein which meets up around 9 per cent of your daily protein requirement&nbsp;</li>
<li>Peas are a great source of protein and fibre and have less fat and cholesterol.&nbsp;</li>
<li>Broccoli is high in protein, low in calories and an excellent source of vitamins and minerals.&nbsp;</li>
<li>Cauliflower is not only high in protein but also has anti-cancer and anti-inflammatory molecules.</li>
<li>Spinach is the second richest source of plant based protein which promotes healthy blood flow and protects eyesight.&nbsp;</li>
</ul>
Also watch: <a href="https://www.editorji.com/l/h/study-links-poor-diet-to-14-million-cases-of-type-2-diabetes-globally-1681814386926">Study links poor diet to 14 million cases of type 2 diabetes globally</a>

Even though carbohydrates, fruits and vegetables are great sources of energy, they do not last for more than 2-3 hours and will make you hungry by mid-morning. 

Ramadan 2023: What to prioritise for your Sehri meal; know here

Even though carbohydrates, fruits and vegetables are great sources of energy, they do not last for more than 2-3 hours and will make you hungry by mid-morning.<span class="EOP SCXW44597375 BCX0" data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559685&quot;:0,&quot;335559737&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}">&nbsp;

The Holy month of Ramadan has begun and will continue for almost a month. Devotees observe long day fasts and are allowed to have food and water only before sunrise and after sunset. Sehri is the pre-dawn meal and if you are wondering what you should eat for Sehri, for long lasting energy, here are some tips shared by health coach, Mubarakah Ibrahim.&nbsp;
According to her, it is ok to start your day with carbohydrates, fruits and vegetables but even though they are great sources of energy, they do not last for more than 2-3 hours and will make you hungry by mid-morning.&nbsp;
So, for lasting energy, adding lots of protein and fat to your meal should be your priority. Both of them will help you feel full for longer and make you feel satiated. &nbsp;
Best sources of protein you can have for Sehri are eggs, greek yoghurt, nuts, avocado, chicken.&nbsp;
Also watch: <a title="Ramadan 2023: Important tips to be followed for a healthy month long fasting" href="https://www.editorji.com/lifestyle-news/health/ramadan-2023-important-tips-to-be-followed-for-a-healthy-month-long-fasting-1678883470106">Ramadan 2023: Important tips to be followed for a healthy month long fasting</a>

Do you think that a bowl full of dal (lentils) is the best source of protein? Then you must know that it's not. Find out here. 

Fitness expert explains why dal is not the best source of protein. Find out here

A bowl full of dal (lentils) does not suffice your protein requirement. Know why

Do you think that a bowl full of dal (lentils) is the best source of protein? Then you must know that it's not. Find out here.&nbsp;
&nbsp;

Dal Chawal is comfort food for many Indians and we all consider dal or lentils the best source of protein. But what if we tell you it's not.&nbsp;
Recently, fitness expert, Mac Singh listed 4 reasons on Instagram about why dal is not the best source of protein.&nbsp;
<ul>
<li>One bowl of dal has around 5 to 10 gms of protein while our body requires about 50 to 60 gms of protein daily.</li>
<li>Dal has more carbs than protein. A single bowl of dal contains 30 to 40 gms of carbs which is more than protein.</li>
<li>The protein in dal doesn't get absorbed completely as compared to eggs or other protein rich food. Only 70-80% of dal gets absorbed.</li>
<li>Dal also contains a lot of amino acids; both essential and non-essential.&nbsp;</li>
</ul>
Also watch: <a href="https://www.editorji.com/lifestyle-news/food/deficit-of-protein-in-meals-makes-us-overeat-study-1668156746827">Deficit of protein in meals makes us overeat: Study</a>

Human bodies need a certain amount of protein in every meal which when not fulfilled, is replaced by overconsumption of carbohydrates and trans fat which might cause various chronic diseases.

Study suggests deficit of protein in our meals makes us overeat; makes us consume more carbohydrates and trans fat

Study suggests deficit of protein in our meals makes us over-eat; makes us consume more carbohydrates and trans fat

Human bodies need a certain amount of protein in every meal which when not fulfilled, is replaced by overconsumption of carbohydrates and trans fat which might cause various&nbsp;chronic diseases.<span class="EOP SCXW138345631 BCX0" data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559685&quot;:0,&quot;335559737&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}">&nbsp;

Do you often find yourself overeating? Have you ever thought what exactly causes it? Yes, strong hunger pangs is definitely one of the reasons. But according to a study, deficit of protein in our meals could also be the biggest culprit behind us stuffing ourselves. &nbsp;
The study published in the latest issue of the journal Obesity conducted by the University of Sydney's Charles Perkins Centre states that people tend to overeat carbohydrates and fats when the body does not get the right amount of protein to fulfill the appetite.&nbsp;
Human bodies need a certain amount of protein in every meal which when not fulfilled is being replaced by highly processed and refined food which is the biggest cause behind chronic diseases.
So, always include right amount of lean meat and other protein-rich food items in your diet to avoid overconsumption of carbohydrates and other trans fats.&nbsp;
Also Watch: <a title="Breakfast VS dinner: What&rsquo;s a better time to eat more protein?" href="https://www.editorji.com/story/breakfast-vs-dinner-what-s-a-better-time-to-eat-more-protein-1629354143239">Breakfast VS dinner: What&rsquo;s a better time to eat more protein?</a>

Protein is made up of essential amino acids and is important for the repair and growth of tissue. Here are some healthy vegetarian protein options for you. 

Protein: Best 5 vegetarian options to fulfil your protein requirement 

Know the vegetarian options to fulfil your protein requirement 

Protein is made up of essential amino acids and is important for repairing and growth of tissue. Here are some healthy vegetarian protein options for you.

We all know that protein is an essential nutrient for our body, but it is a common belief that vegetarians don't get enough amount of protein. However, there are various options for vegetarians to fulfill their protein requirement. &nbsp;
<h3>Best vegetarian options rich in protein&nbsp;&nbsp;</h3>
Whey water- The leftover water after making paneer has multiple health benefits. It strengthens muscles and boosts digestion. So, do not throw away that water and instead utilise it in cooking.
Beans- Kidney beans, chickpeas, quinoa and black beans are excellent sources of protein and also help in managing blood sugar and belly fat reduction. &nbsp;
Lentils- Lentils promote growth of healthy bacteria in the gut. &nbsp;
Nuts and seeds- Snacking on almonds, walnuts and chia seeds will provide you good amount of protein you need in a day.
Dairy products- Dairy products like curd or Greek yoghurt are rich in probiotics and are great sources of protein.&nbsp;
Also watch: <a href="https://www.editorji.com/lifestyle-news/food/deficit-of-protein-in-meals-makes-us-overeat-study-1668156746827">Deficit of protein in meals makes us overeat: Study</a>

Almost all of us could use a little bit more protein in our daily diet, so here are some fruits that will help sweeten the deal! 

Need a sweet way to eat more protein? Try these fruits! 

Sometimes we forget that fruit actually does contain protein, and can be an easy way to increase the amount you consume. Almost all of us could use a little bit more protein in our daily diet, so here are some fruits that will help&nbsp;sweeten the deal!&nbsp;&nbsp;
GUAVA&nbsp;&nbsp;
With an amazing 4.2 grams of protein per cup, guava has one of the highest amounts of this nutrient in the world of fruits. Tropical and delicious guava is also one of the best sources of vitamin C and fibre.&nbsp;&nbsp;
AVOCADO&nbsp;&nbsp;
A&nbsp;cup&nbsp;of sliced or cubed avocado has around 3 grams of protein making this fruit that&rsquo;s&nbsp;known for&nbsp;its&nbsp;healthy fats,&nbsp;a good protein source as well. Avocados also contain&nbsp;potassium as a similar quantity of&nbsp;bananas&nbsp;and help lower bad cholesterol.&nbsp;&nbsp;
JACKFRUIT&nbsp;&nbsp; A member of the fig family, jackfruit is often used as a substitute for meat by many. This delicious flavour sucker contains around&nbsp;2.8 grams of protein per cup. Jackfruits are also rich in magnesium.&nbsp;&nbsp;
KIWI&nbsp;&nbsp;
Juicy green kiwi pack around 2 grams of protein per cup. A great source of dietary fibre and vitamin C, did you know that kiwi skins are safe to eat and actually contain more micronutrients than the pulp!&nbsp;
APRICOT&nbsp;&nbsp;
Low in calories, one cup of fresh apricot is a source of 2.3 grams of protein. Being full of&nbsp;potassium and other&nbsp;antioxidants, apricots are also great for your&nbsp;skin, eye and gut health!&nbsp;
While there are more concentrated sources of protein, fruits can be a sweet&nbsp;and strategic&nbsp;way to eat this nutrient.&nbsp;

Guava is also one of the best sources of vitamin C and fibre
Avocados also contain potassium and help lower cholesterol&nbsp;
Jackfruit is a great meat replacement and rich in magnesium
Rich in vitamin C, you can even eat kiwi skins for more micronutrients
Apricots are high in antioxidants, good for skin, eye and gut health
&nbsp;

Almost all of us could use a little bit more protein in our daily diet, so here are some fruits that will help&nbsp;sweeten the deal!&nbsp;

Sometimes we forget that fruit actually does contain protein, and can be an easy way to increase the amount you consume. Almost all of us could use a little bit more protein in our daily diet, so here are some fruits that will help&nbsp;sweeten the deal!&nbsp;&nbsp;
<h3>GUAVA&nbsp;&nbsp;</h3>
With an amazing 4.2 grams of protein per cup, guava has one of the highest amounts of this nutrient in the world of fruits. Tropical and delicious guava is also one of the best sources of vitamin C and fibre.&nbsp;&nbsp;
<h3>AVOCADO&nbsp;&nbsp;</h3>
A&nbsp;cup&nbsp;of sliced or cubed avocado has around 3 grams of protein making this fruit that&rsquo;s&nbsp;known for&nbsp;its&nbsp;healthy fats,&nbsp;a good protein source as well. Avocados also contain&nbsp;potassium as a similar quantity of&nbsp;bananas&nbsp;and help lower bad cholesterol.&nbsp;&nbsp;
<h3>JACKFRUIT&nbsp;&nbsp;</h3>
A member of the fig family, jackfruit is often used as a substitute for meat by many. This delicious flavour sucker contains around&nbsp;2.8 grams of protein per cup. Jackfruits are also rich in magnesium.&nbsp;&nbsp;
Also Read:&nbsp;<a href="https://www.editorji.com/story/the-pitfalls-of-getting-your-protein-intake-from-supplements-1622606511656" target="_blank">The pitfalls of getting your protein intake from supplements</a>
<h3>KIWI&nbsp;&nbsp;</h3>
Juicy green kiwi pack around 2 grams of protein per cup. A great source of dietary fibre and vitamin C, did you know that kiwi skins are safe to eat and actually contain more micronutrients than the pulp!&nbsp;
<h3>APRICOT&nbsp;&nbsp;</h3>
Low in calories, one cup of fresh apricot is a source of 2.3 grams of protein. Being full of&nbsp;potassium and other&nbsp;antioxidants, apricots are also great for your&nbsp;skin, eye and gut health!&nbsp;
While there are more concentrated sources of <a href="https://www.editorji.com/story/eat-these-high-protein-snacks-to-stay-healthy-on-the-go-1618400021267" target="_blank">protein</a>, fruits can be a sweet&nbsp;and strategic&nbsp;way to eat this nutrient.&nbsp;

A survey conducted in 2017 revealed that India has the lowest average protein consumption as compared to other Asian countries as well as developed nations.

Indians consume lesser protein than the recommend amount

India has the lowest average protein consumption as compared to other Asian countries. ICMR has recommended a dietary allowance of minimum 0.8 gms per day, whereas the average protein intake is only 0.6 gms per day.

Team Pro(tein): Indians are not consuming enough of this important nutrient

Indians do not consume enough protein which causes many health disorders.

Indians do not consume sufficient protein and the daily intake of this nutrient is much lower than the recommended amount. Where the Indian Council of Medical Research has recommended a dietary allowance of minimum 0.8 gms per day, the average protein intake is only 0.6 gms per day.
A survey conducted in 2017 revealed that India has the lowest average protein consumption as compared to other Asian countries as well as developed nations. Indian diets are&nbsp;primarily cereal-based, and 60% of protein is derived from cereals that have poor digestibility and quality.
Also watch:&nbsp;<a href="https://www.editorji.com/story/breakfast-vs-dinner-what-s-a-better-time-to-eat-more-protein-1629354143239">Breakfast VS dinner: What&rsquo;s a better time to eat more protein?</a>
Serious protein deficiency can cause swelling, skin degeneration, increase the severity of infections and stunt growth in children. It can also cause muscle decay and increase the risk of bone fractures.
Here are some food items you must include in your diet to improve protein intake
<ul>
<li>Eggs</li>
<li>Almonds</li>
<li>Oats</li>
<li>Chicken breast</li>
<li>Cottage cheese</li>
</ul>
The&nbsp;Food and Agricultural Organisation of the United Nations has called for a focus on an economic stimulus to provide access to nutritious food to the needy during the pandemic. NITI Aayog has also been pushing to include protein-rich foods in the public distribution system due to the pandemic.
Also watch:&nbsp;<a href="https://www.editorji.com/story/need-a-sweet-way-to-eat-more-protein-try-these-fruits-1624860451088">Need a sweet way to eat more protein? Try these fruits!</a>

Protein powders are a quick and reliable way to ensure your body is wholly nourished with all the essential nutrients.

A quick guide to find the protein powder that’s best suited for you!

Here's how to stir up the best protein shake for you!

Protein powders are generally consumed for a variety of reasons &ndash; to lose weight or gain muscle mass, to improve athletic performance or to ensure overall fitness.

Protein powders are a quick and reliable way to ensure your body is wholly nourished with all the essential nutrients. Protein powders are generally consumed for a variety of reasons &ndash; to lose weight or gain muscle mass, to improve athletic performance or to ensure overall fitness.
But look around and the options of protein powders are endless. They come in a variety of flavours in powder form or in ready-to-drink packages. So, here&rsquo;s a quick guide on the different types of protein powders available in the market and their benefits.
Whey protein&nbsp;isolate
Whey protein is one of the most commonly used proteins and is best for day-to-day use. According to the National Institutes of Health in the USA, it contains essential amino acids that are easily digestible and absorbed quickly compared to other proteins.
Soy protein&nbsp;isolate
Unlike most other plant-based proteins, soy protein is a complete protein. This means it contains all of the essential amino acids your body cannot make and needs to obtain from food. A study published in the National Library of Medicine in the United States showed that people who consumed soy protein after a workout had a 22% greater increase in muscle protein synthesis.
Egg white protein isolate
Another common choice, eggs are an excellent source of protein, with a single large egg containing six grams of it. Eggs also contain all the essential amino acids in the right ratios, so the body is well-equipped to make full use of the protein in them.
Also watch:&nbsp;<a href="https://www.editorji.com/story/egg-science-how-the-taste-of-eggs-changes-with-every-cooking-method-1623130634831">Egg Science: How the taste of eggs changes with every cooking method</a>
Milk protein isolate
Milk protein helps support immune function and enhances muscle growth. According to National Institutes of Health in the USA, its high protein content may offer benefits such as aiding muscle growth, promoting fat loss and strengthening bones.
Brown rice protein&nbsp;isolate
Brown rice, which is a 100% plant-based, is a good choice for vegetarians or for people who don&rsquo;t consume dairy products. It&rsquo;s packed with incredible antioxidants and nutrients to aid in muscle recovery, fat burning and stabilising blood sugar levels.
The bottom line
Read the label. It is essential to understand all the details of the product to ensure that it best suits your requirement.&nbsp;If you're a bodybuilder, you're going to shift to the drinks that have a bit more protein, and if you're an endurance athlete, like a marathoner, you may favour drinks with more carbs&nbsp;to stay energised for longer.&nbsp;If your goal is to lose body fat, change to a protein shake that's high in protein, has fewer carbohydrates, and only a little bit of fat.
Also watch:&nbsp;<a href="https://www.editorji.com/lifestyle-news/food/fridge-table-or-pantry-where-to-stock-condiments-for-optimal-shelf-life-1636522316998">Fridge, table or pantry? Where to stock condiments for optimal shelf life</a>

Breakfast VS dinner: Researchers from the Waseda University in Tokyo say that eating more protein early in the day leads to higher muscle growth.

Breakfast VS dinner: What’s the best time to eat more protein?

Researchers from the&nbsp;Waseda&nbsp;University in Tokyo&nbsp;say&nbsp;that eating more&nbsp;protein early in the day leads to higher muscle growth.

Breakfast VS dinner: What’s a better time to eat more protein?

Protein fuels your&nbsp;energy,&nbsp;oxygenates the&nbsp;body &amp; helps build muscle
What is the best time of day to consume more protein?
Eating more&nbsp;protein early in the day leads to greater muscle growth
Most eat 15 gm protein at breakfast and 23 gm at dinner
Three trials: research first conducted on two types of mice
Final trial on 60 older women with half eating more protein in the morning
Significantly higher&nbsp;skeletal muscle mass index and grip strength
Breakfast protein ideas: egg whites, nut butter, clean protein bars&nbsp;

Researchers from the&nbsp;Waseda&nbsp;University in Tokyo&nbsp;say&nbsp;that eating more&nbsp;protein early in the day leads to higher muscle growth.

Protein is an essential macronutrient to help your body repair and replenish itself. It fuels your&nbsp;energy,&nbsp;oxygenates&nbsp;your body&nbsp;and helps build muscle.
SEE MORE&nbsp;<a href="https://www.editorji.com/story/how-much-protein-do-you-need-here-s-how-to-tell-if-you-re-getting-enough-1625555788702">How much protein do you need? Here&rsquo;s how to tell if you&rsquo;re getting enough</a>
But have you ever wondered what&nbsp;is a better time of day to consume protein?&nbsp;&nbsp;
Well, Japanese scientists may have an answer for you. Researchers from the&nbsp;Waseda&nbsp;University in Tokyo&nbsp;say&nbsp;that eating more&nbsp;protein early in the day leads to greater muscle growth.&nbsp;&nbsp;
Writing in the journal&nbsp;Cell Reports, the team&nbsp;found that most people consume about 15 grams of protein at breakfast and about 23 grams at dinner but evidentially, there is a lot&nbsp;of benefit in reversing this norm.&nbsp;
The research was conducted through three types of trials. The first two levels were conducted on two types of mice. The third and final trial was done&nbsp;on 60 older women, where half the group ate more protein at breakfast while the other did the opposite.&nbsp;
Noting all other health parameters to be the same, it was observed that the high-protein breakfast group developed a&nbsp;significantly higher&nbsp;skeletal muscle mass index and grip strength.&nbsp;
If you want to get more protein in the morning, it might be a good idea to start your day with some egg whites, nut butter or an additive-free protein bar.
SEE MORE&nbsp;<a href="https://www.editorji.com/story/nut-butters-know-the-different-kinds-and-their-health-benefits-1626685535792">Nut Butters: Know the different kinds and their health benefits!</a>

According to Harvard Health, the Recommended Daily Allowance (or RDA) is at least 0.8 grams of protein per kilogram of your body weight.

How much protein do you need? How to tell if you’re eating enough protein

All nutrients are important but there&rsquo;s one that arguably gets way more limelight than the rest. Yes, we&rsquo;re talking about protein. Here's how you can tell if you're getting enough of this macronutrient&nbsp;or not!&nbsp;

How much protein do you need? Here’s how to tell if you’re getting enough

We've all heard about the vitality of protein as a macronutrient
Considering factors like age, sex &amp; activity level is also important
Swelling&nbsp;of the&nbsp;abdomen, legs, feet &amp; hands could signal low protein
Brittle or thin hair, nails &amp; flaky or dry skin? Check your protein intake
Keep falling and staying sick? Low protein could be hindering recovery
Protein in food is what helps keep you satiated for longer&nbsp;
How much protein do you need to eat daily?
Recommended Daily Allowance for Protein 0.8 gm per kg of body weight Weight = 60 kg Protein RDA&nbsp;= 0.8 x 60 = 48 gm
Optimal Protein Intake 15% to 25% of total daily calories
What are the signs&nbsp;to check if you're low on protein?
Healthy food sources of protein Tuna, salmon or trout Turkey or chicken Greek yoghurt Cottage cheese Beans Milk Nuts &amp; Seeds

Are you eating enough protein for your body and activity levels? What are the signs to find out whether your body is getting enough protein or not? All your protein-related questions answered!&nbsp;

All nutrients are important but there&rsquo;s one that arguably gets way more limelight than the rest. Yes, we&rsquo;re talking about protein. If you&rsquo;ve ever tried to lose weight or just live a healthier lifestyle, you would have heard about the vital role of this macronutrient.&nbsp;&nbsp;
<h3>But, how much protein do you&nbsp;really&nbsp;need to eat every day?&nbsp;</h3>
According to Harvard Health,&nbsp;the Recommended Daily Allowance (or RDA) is&nbsp;at least&nbsp;0.8 grams of protein per kilogram of your body weight. So,&nbsp;if you weigh 60 kgs, you&nbsp;need to&nbsp;eat&nbsp;a&nbsp;minimum of&nbsp;48&nbsp;grams of protein&nbsp;daily&nbsp;to keep you from falling sick.&nbsp;&nbsp;
While this&nbsp;tells&nbsp;you&nbsp;the minimum&nbsp;requirement, scientists are still figuring out&nbsp;the optimal amount of protein to eat for good health.&nbsp;Current research suggests that eating around 15 to 25 per cent of your total daily calories in protein is a&nbsp;good place to be.
Also Watch <a href="https://www.editorji.com/story/average-indian-diet-lacking-protein-fruit-and-veg-report-1593005263525">Average Indian diet lacking protein, fruit &amp; veg: report&nbsp;</a>
But things get a little more confusing when you factor in things like age, sex and activity level. In this scenario, it might be easier to watch&nbsp;out for these physical signs to check whether you&rsquo;re getting enough protein or not.&nbsp;
<h3>What are the signs that your body is low on protein?&nbsp;&nbsp;</h3>
<h3>SWELLING&nbsp;</h3>
Swelling is a common sign of low protein levels, especially swelling of the&nbsp;abdomen, legs, feet and hands. But many things can cause swelling, so be sure to rule out more serious problems with a doctor before jumping ship.&nbsp;&nbsp;
<h3>HAIR, NAIL &amp; SKIN TROUBLES&nbsp;</h3>
Proteins like elastin, collagen, and keratin make up your hair, nails and skin. Low protein levels in the body can&nbsp;brittle or thin hair and nails as well as make your skin dry and flaky.&nbsp;If all three are giving you grief, it might be time to check if protein has something to do with your troubles.&nbsp;&nbsp;
<h3>TENDENCY TO FALL SICK&nbsp;</h3>
The amino acids in protein are what aids your immune system&nbsp;to fight off diseases with strong antibodies.&nbsp;So, if you repeatedly fall sick or find it harder to recover from common colds or infections,&nbsp;it could be due to a low protein intake.&nbsp;&nbsp;
<h3>HUNGER&nbsp;</h3>
You might already know that <a href="https://www.editorji.com/story/load-up-vegan-sources-of-protein-to-add-to-your-diet-1604204352712" target="_blank">protein</a> in food is what helps you feel satiated for longer. So, if you&rsquo;re eating all your meals but still feel hungry all the time then it might be because your diet is&nbsp;disproportionately high in other nutrients namely carbs or fat.&nbsp;
<h3>What are&nbsp;the&nbsp;healthy food sources of protein?&nbsp;</h3>
If you do want to add more protein to your diet, reach out for fish like tuna or salmon, chicken, Greek yoghurt, cottage cheese, beans,&nbsp;milk&nbsp;or nuts and seeds for a healthful intake.
Watch more&nbsp;<a href="https://www.editorji.com/story/eat-these-high-protein-snacks-to-stay-healthy-on-the-go-1618400021267">High-protein snacks to stay healthy on the go!&nbsp;</a>

From protein-charged oatmeal to&nbsp;Proffee, the&nbsp;obsession with protein supplements has taken on a whole new meaning in the last few years.&nbsp;People often start thinking of&nbsp;such&nbsp;supplements as their&nbsp;all-cause saviour with the promise of magical muscles and weight loss.&nbsp;But that dream is far-fetched.&nbsp;&nbsp;
Although many nutritionally promising protein supplements in the market can help you achieve your health goals when used correctly,&nbsp;it is important to be aware of the downsides associated with them.&nbsp;
Are they&nbsp;nutritious&nbsp;enough?&nbsp;
When you&rsquo;re supplementing a food group, you should be careful about not just the macronutrient but also&nbsp;the other benefits that come with eating whole foods. According to the Mayo Clinic, when protein supplements and whole foods are&nbsp;stacked against each other, whole foods are the clear winners.&nbsp;If you rely solely on protein supplements for your meals, you will miss out on the dietary fibre as well as naturally&nbsp;occurring&nbsp;phytochemicals and antioxidants in your diet.&nbsp;&nbsp;
You may face digestive troubles&nbsp;
Fibre is important for your digestion and that&rsquo;s exactly why a long-term high-protein diet won&rsquo;t work for everyone.&nbsp;Lack of fibre can cause constipation and&nbsp;diverticulitis. To combat this, you can look for protein supplements fortified with fibre&nbsp;or just include&nbsp;fibre-rich&nbsp;whole foods in your diet.&nbsp;&nbsp;
Risk of kidney and heart issues&nbsp;
While supplements do not directly cause kidney or heart disease, but long-term high-protein diets may cause problems for&nbsp;some.&nbsp;If you&rsquo;re taking supplements as part of an already protein-heavy diet, then be mindful of your cholesterol levels.&nbsp;Many high-protein foods are up there in saturated fat which may increase heart disease risk.&nbsp;
Additionally, people who are at risk for kidney issues should be really careful. As kidneys are responsible for processing protein and discarding waste, a high-protein diet may aggravate your troubles.&nbsp;
Risk of contaminants&nbsp;
In 2020, a US non-profit analysed&nbsp;134 protein products for 130 types of toxins and found that many protein powders contained heavy metals, pesticides or other contaminants. While not all protein powders contain toxic chemicals,&nbsp;you should remember that these are largely unregulated products.
So,&nbsp;if you want to add protein supplements to your diet, consult your physician or a registered dietician and always&nbsp;read&nbsp;the labels!&nbsp;&nbsp;

The pitfalls of getting your protein intake from supplements

From protein-charged oatmeal to&nbsp;Proffee, the&nbsp;obsession with protein supplements has taken on a whole new meaning in the last few years.&nbsp;People often start thinking of&nbsp;such&nbsp;supplements as their&nbsp;all-cause saviour with the promise of magical muscles and weight loss.&nbsp;But that dream is far-fetched.&nbsp;&nbsp;
Although many nutritionally promising protein supplements in the market can help you achieve your health goals when used correctly,&nbsp;it is important to be aware of the downsides associated with them.&nbsp;
Are they&nbsp;nutritious&nbsp;enough?&nbsp;
When you&rsquo;re supplementing a food group, you should be careful about not just the macronutrient but also&nbsp;the other benefits that come with eating whole foods. According to the Mayo Clinic, when protein supplements and whole foods are&nbsp;stacked against each other, whole foods are the clear winners.&nbsp;If you rely solely on protein supplements for your meals, you will miss out on the dietary fibre as well as naturally&nbsp;occurring&nbsp;phytochemicals and antioxidants in your diet.&nbsp;&nbsp;
You may face digestive troubles&nbsp;
Fibre is important for your digestion and that&rsquo;s exactly why a long-term high-protein diet won&rsquo;t work for everyone.&nbsp;Lack of fibre can cause constipation and&nbsp;diverticulitis. To combat this, you can look for protein supplements fortified with fibre&nbsp;or just include&nbsp;fibre-rich&nbsp;whole foods in your diet.&nbsp;&nbsp;
Risk of kidney and heart issues&nbsp;
While supplements do not directly cause kidney or heart disease, but long-term high-protein diets may cause problems for&nbsp;some.&nbsp;If you&rsquo;re taking supplements as part of an already protein-heavy diet, then be mindful of your cholesterol levels.&nbsp;Many high-protein foods are up there in saturated fat which may increase heart disease risk.&nbsp;
Additionally, people who are at risk for kidney issues should be really careful. As kidneys are responsible for processing protein and discarding waste, a high-protein diet may aggravate your troubles.&nbsp;
Risk of contaminants&nbsp;
In 2020, a US non-profit analysed&nbsp;134 protein products for 130 types of toxins and found that many protein powders contained heavy metals, pesticides or other contaminants. While not all protein powders contain toxic chemicals,&nbsp;you should remember that these are largely unregulated products.
So,&nbsp;if you want to add protein supplements to your diet, consult your physician or a registered dietician and always&nbsp;read&nbsp;the labels!&nbsp;&nbsp;

((GFX))&nbsp;
Protein supplements cannot magically give you muscles
Some promising products may help you achieve your goals
Beware of the downsides associated with protein shakes&nbsp;
((GFX))
When supplementing, do not forget about micronutrients
Whole foods better source of nutrition than supplements
Don't miss out on fibre, phytochemicals&nbsp;&amp; antioxidants!
((GFX))&nbsp;
Lack of fibre can cause constipation &amp; stomach problems&nbsp;
Find a product fortified with fibre or eat fibre-rich foods
((GFX))&nbsp;
Going high protein? Be mindful of your cholesterol levels&nbsp;
High-protein diets can often be high in saturated fat
People with kidney problems should be really careful&nbsp;
((GFX))&nbsp;
2020 report found contaminants in several protein products
Remember these are largely unregulated products&nbsp;
Consult a doctor before making the switch!&nbsp;

From protein-charged oatmeal to&nbsp;Proffee, the&nbsp;obsession with protein supplements has taken on a whole new meaning in the last few years.&nbsp;People often start thinking of&nbsp;such&nbsp;supplements as their&nbsp;all-cause saviour with the promise of magical muscles and weight loss.&nbsp;But that dream is far-fetched.&nbsp;&nbsp;
Although many nutritionally promising protein supplements in the market can help you achieve your health goals when used correctly,&nbsp;it is important to be aware of the downsides associated with them.&nbsp;
Are they&nbsp;nutritious&nbsp;enough?&nbsp;
When you&rsquo;re supplementing a food group, you should be careful about not just the macronutrient but also&nbsp;the other benefits that come with eating whole foods. According to the Mayo Clinic, when protein supplements and whole foods are&nbsp;stacked against each other, whole foods are the clear winners.&nbsp;If you rely solely on protein supplements for your meals, you will miss out on the dietary fibre as well as naturally&nbsp;occurring&nbsp;phytochemicals and antioxidants in your diet.&nbsp;&nbsp;
You may face digestive troubles&nbsp;
Fibre is important for your digestion and that&rsquo;s exactly why a long-term high-protein diet won&rsquo;t work for everyone.&nbsp;Lack of fibre can cause constipation and&nbsp;diverticulitis. To combat this, you can look for protein supplements fortified with fibre&nbsp;or just include&nbsp;fibre-rich&nbsp;whole foods in your diet.&nbsp;&nbsp;
Risk of kidney and heart issues&nbsp;
While supplements do not directly cause kidney or heart disease, but long-term high-protein diets may cause problems for&nbsp;some.&nbsp;If you&rsquo;re taking supplements as part of an already protein-heavy diet, then be mindful of your cholesterol levels.&nbsp;Many high-protein foods are up there in saturated fat which may increase heart disease risk.&nbsp;
Additionally, people who are at risk for kidney issues should be really careful. As kidneys are responsible for processing protein and discarding waste, a high-protein diet may aggravate your troubles.&nbsp;
Risk of contaminants&nbsp;
In 2020, a US non-profit analysed&nbsp;134 protein products for 130 types of toxins and found that many protein powders contained heavy metals, pesticides or other contaminants. While not all protein powders contain toxic chemicals,&nbsp;you should remember that these are largely unregulated products.
So,&nbsp;if you want to add protein supplements to your diet, consult your physician or a registered dietician and always&nbsp;read&nbsp;the labels!&nbsp;&nbsp;

High-Protein Diet: Here are six protein-rich foods that can be consumed as healthy snacks on the go!  

Eat these high-protein snacks to stay healthy on the go! 

We&nbsp;all sometimes feel that little afternoon slump and crave a&nbsp;tasty&nbsp;treat&nbsp;to recharge our body&nbsp;to&nbsp;push through the rest of the&nbsp;day.&nbsp;The situation calls for a snack that can be easily made or just eaten out of the box.&nbsp;But more often than not, snacks&nbsp;just&nbsp;aren&rsquo;t as filling&nbsp;and we never know when to stop munching.&nbsp;&nbsp;
This is where protein-rich snacking can save the day. A vital nutrient for the body, protein will make sure that your snack will satiate your cravings and keep you full for longer.&nbsp;&nbsp;
Here are six protein-rich foods that can be consumed as healthy snacks on the go!&nbsp;&nbsp;
EGGS&nbsp;&nbsp;
Eggs are compact packages of nutritive values. They are rich in protein as well as vitamin D and selenium. You can have&nbsp;a hard-boiled egg, an omelette or spruce up a quick egg salad.&nbsp;&nbsp;
YOGURT&nbsp;&nbsp;
Snack on half a cup of plain yogurt for about 11 grams of protein intake. If you&rsquo;re&nbsp;in the mood for something sweet, add some berries, dates or nuts of your choice.&nbsp;&nbsp;
NUTS &amp; SEEDS&nbsp;&nbsp;
They&rsquo;re portable and require zero prep time. Munch on some roasted nuts like almonds, peanuts or&nbsp;walnuts on the go. Amongst seeds, shelled pumpkin seeds in particular are a rich protein source. Make a trail mix with all your favourites!&nbsp;&nbsp;&nbsp;
PANEER&nbsp;&nbsp;
Paneer or cottage cheese isn&rsquo;t just for shahi dishes&nbsp;and&nbsp;paneer tikka. For healthy snacking, you can have a single serving of paneer with a little bit of salt and pepper, whip&nbsp;up&nbsp;a paneer&nbsp;salad or make a&nbsp;quick&nbsp;paneer sandwich.&nbsp;&nbsp;
CHIA/SABJA SEEDS
Soak some chia or&nbsp;sabja&nbsp;seeds in water and enjoy the magic. The rich, gooey mixture is loaded with important&nbsp;nutrients and a whole lot of protein. You can make a healthy drink&nbsp;with&nbsp;soaked&nbsp;chia seeds&nbsp;and turn it into a sweet pudding with some honey and berries.&nbsp;&nbsp;
PEANUT BUTTER&nbsp;&nbsp;
Peanut butter is the holy grail of snacking but make sure you buy pure sugar-free peanut butter with zero additives. Whether you like it crunchy or smooth, you can snack on&nbsp;just a spoon of this butter or spread it over&nbsp;roti or some toasted bread.&nbsp;
There&rsquo;s no avoiding a mid-meal or late-night craving but keeping the right snacks by your side will help you steer clear of&nbsp;unhealthy binge eating habits.&nbsp;&nbsp;

Eggs are easy to cook; rich in protein, vitamin D &amp; selenium&nbsp;
Half a cup of plain yoghurt will give your 11&nbsp;gms&nbsp;of protein&nbsp;
Add some dates &amp; berries to turn it into a dessert&nbsp;
Keep roasted almonds, peanuts or walnuts with you&nbsp;
Shelled pumpkin seeds are a rich protein source
Turn yummy paneer into a snack by sprinkling salt &amp; pepper&nbsp;
Whip up a paneer salad or make a paneer sandwich&nbsp;&nbsp;&nbsp;
Soak some chia or&nbsp;sabja&nbsp;seeds and make cooling drinks&nbsp;
You can have a&nbsp;nutritious&nbsp;chia pudding as a dessert&nbsp;&nbsp;
Invest in sugar-free peanut butter free of all additives&nbsp;&nbsp;
Spread some on roti or toasted bread for instant snacking&nbsp;

We&nbsp;all sometimes feel that little afternoon slump and crave a&nbsp;tasty&nbsp;treat&nbsp;to recharge our body&nbsp;to&nbsp;push through the rest of the&nbsp;day.&nbsp;The situation calls for a snack that can be easily made or just eaten out of the box.&nbsp;But more often than not, snacks&nbsp;just&nbsp;aren&rsquo;t as filling&nbsp;and we never know when to stop munching.&nbsp;&nbsp;
This is where protein-rich snacking can save the day. A vital nutrient for the body, protein will make sure that your snack will satiate your cravings and keep you full for longer.&nbsp;&nbsp;
<h2>Here are six protein-rich foods that can be consumed as healthy snacks on the go!&nbsp;&nbsp;</h2>
<h3>EGGS&nbsp;&nbsp;</h3>
<a href="https://www.editorji.com/story/brown-vs-white-eggs-let-s-get-cracking-1570710871119" target="_blank">Eggs</a> are compact packages of nutritive values. They are rich in protein as well as vitamin D and selenium. You can have&nbsp;a hard-boiled egg, an omelette or spruce up a quick egg salad.&nbsp;&nbsp;
<h3>YOGURT&nbsp;&nbsp;</h3>
Snack on half a cup of plain <a href="https://www.editorji.com/story/curd-rice-the-ultimate-comfort-food-1599990343359" target="_blank">yogurt</a> for about 11 grams of protein intake. If you&rsquo;re&nbsp;in the mood for something sweet, add some berries, dates or nuts of your choice.&nbsp;&nbsp;
<h3>NUTS &amp; SEEDS&nbsp;&nbsp;</h3>
They&rsquo;re portable and require zero prep time. Munch on some roasted nuts like almonds, <a href="https://www.editorji.com/story/peanuts-for-weight-loss-do-they-really-help-1597717989211" target="_blank">peanuts or&nbsp;walnuts</a> on the go. Amongst seeds, shelled pumpkin seeds in particular are a rich protein source. Make a trail mix with all your favourites!&nbsp;&nbsp;&nbsp;
<h3>PANEER&nbsp;&nbsp;</h3>
<a href="https://www.editorji.com/story/tofu-vs-paneer-which-one-is-healthier-for-your-body-1601472076960" target="_blank">Paneer</a> or cottage cheese isn&rsquo;t just for shahi dishes&nbsp;and&nbsp;paneer tikka. For healthy snacking, you can have a single serving of paneer with a little bit of salt and pepper, whip&nbsp;up&nbsp;a paneer&nbsp;salad or make a&nbsp;quick&nbsp;paneer sandwich.&nbsp;&nbsp;
<h3>CHIA/SABJA SEEDS</h3>
Soak some <a href="https://www.editorji.com/story/fascinating-health-benefits-of-sabja-seeds-1618062380080" target="_blank">chia or&nbsp;sabja&nbsp;seeds</a> in water and enjoy the magic. The rich, gooey mixture is loaded with important&nbsp;nutrients and a whole lot of protein. You can make a healthy drink&nbsp;with&nbsp;soaked&nbsp;chia seeds&nbsp;and turn it into a sweet pudding with some honey and berries.&nbsp;&nbsp;
<h3>PEANUT BUTTER&nbsp;&nbsp;</h3>
<a href="https://www.editorji.com/story/peanuts-for-weight-loss-do-they-really-help-1597717989211" target="_blank">Peanut butter</a> is the holy grail of snacking but make sure you buy pure sugar-free peanut butter with zero additives. Whether you like it crunchy or smooth, you can snack on&nbsp;just a spoon of this butter or spread it over&nbsp;roti or some toasted bread.&nbsp;
There&rsquo;s no avoiding a mid-meal or late-night craving but keeping the right snacks by your side will help you steer clear of&nbsp;unhealthy binge eating habits.&nbsp;&nbsp;
Also Read | <a href="https://www.editorji.com/story/feel-the-heat-take-a-chill-pill-with-6-naturally-cooling-foods-1618309891128" target="_blank">Feel the heat? Take a chill pill with 6 naturally cooling foods</a>

protein

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