How to gain weight with protein food
To get 100 grams of protein per day, you need to make sure that you are consuming a sufficient amount of protein-rich foods like bananas, yogurt, almonds, cashews, black chana, boiled potatoes, and rice.
Here’s an approximate breakdown of how much of each food you would need to consume daily to meet your protein requirements:
How to get 100g of protein daily
- Banana: 2 medium-sized bananas provide around 2 grams of protein.
- Dahi (Yogurt): 1 cup (240 ml) of plain yogurt contains around 8 grams of protein.
- Badam (Almonds): 1 ounce (28 grams) of almonds contains around 6 grams of protein.
- Kaju (Cashews): 1 ounce (28 grams) of cashews contains around 4 grams of protein.
- Black chane (Black Chickpeas): 1 cup (240 ml) of cooked black chickpeas contains around 15 grams of protein.
- Boiled aalu (Boiled Potatoes): 1 medium-sized boiled potato contains around 4 grams of protein.
- Rice: 1 cup (185 grams) of cooked white rice contains around 4 grams of protein.
Based on these approximations, you would need to consume:
- 50 medium-sized bananas (100 grams of protein / 2 grams of protein per banana) OR
- 13 cups of plain yogurt (100 grams of protein / 8 grams of protein per cup) OR
- 17 ounces (476 grams) of almonds (100 grams of protein / 6 grams of protein per ounce) OR
- 25 ounces (700 grams) of cashews (100 grams of protein / 4 grams of protein per ounce) OR
- 7 cups of cooked black chickpeas (100 grams of protein / 15 grams of protein per cup) OR
- 25 medium-sized boiled potatoes (100 grams of protein / 4 grams of protein per potato) OR
- 25 cups of cooked white rice (100 grams of protein / 4 grams of protein per cup)
However, it’s important to note that protein is not the only important nutrient in your diet. You should also make sure to eat a variety of other foods that provide essential vitamins, minerals, and other nutrients. It’s always a good idea to consult with a registered dietitian or nutritionist to ensure that you are meeting your nutritional needs.
Daily 100 grams of protein per day benefits
Consuming 100 grams of protein per day can provide several benefits for your overall health and well-being. Here are some of the benefits of getting enough protein:
- Promotes muscle growth and repair: Protein is essential for building and repairing muscle tissue. Consuming adequate protein can help you build and maintain lean muscle mass, which can improve your overall physical strength and performance.
- Helps with weight management: Protein can help you feel full and satisfied, which can lead to reduced calorie intake and improved weight management. Consuming protein can also help prevent muscle loss during weight loss efforts.
- Supports bone health: Protein plays a critical role in maintaining bone health. Consuming enough protein can help prevent bone loss and reduce the risk of fractures, especially in older adults.
- Supports immune function: Protein is essential for the formation of antibodies and other immune system components. Consuming adequate protein can help support immune function and reduce the risk of infections.
- Promotes wound healing: Protein is necessary for the formation of new tissue and the repair of damaged tissue. Consuming enough protein can help speed up the healing process and promote wound healing.
- Helps with hormone regulation: Many hormones in the body, including insulin and growth hormone, are made up of proteins. Consuming enough protein can help regulate hormone levels and improve overall hormonal balance.
Overall, consuming 100 grams of protein per day can provide a range of health benefits and support your overall health and well-being. However, it’s important to remember that protein is just one nutrient and a balanced diet that includes a variety of nutrient-dense foods is essential for optimal health.