Protein importance explain
Your body needs 100 grams of protein daily
Especially if you go to the gym and do hard work regularly
3-5 times a week, strength training
And this number 100 grams of protein
If you are feeling more
Then you need to watch this video
Leave 100 grams, majority of people
In our friends and family
Majority of people don't even fulfill their daily minimum protein requirement
Which is 1 gram per kg
Why?
Because majority of people don't even spend 15 minutes in life
To plan their diet structure
And people who fail to plan
Are planning to fail
Whether it is your business or your health or your diet
For daily operations
Solid planning is important
In the next 15 minutes
I will give you a simple diet structure
To easily add 100 grams of protein in your daily diet
And here is the beauty
Once you start this
Structure
Which we will make for 100 grams of protein
So easily
By using this structure
You can eat 150 grams of protein daily
Depending on your needs
And by using this structure
You will be able to eat 80 grams of protein
If that is your need
There is only one system
Which everyone follows
Every fit person in the world
Whether he is 20 or 70
Whether he is Indian or American
Whether he is a student, businessman or housewife
Diet rules are the same for everyone
Give your full attention for the next 15 minutes
This video will transform the way you eat
And yes
Take a notepad and make notes
Let's start
First of all, let's define
What exactly is your protein goal
Defining the goal
Should be the first step of anything
Because we cannot hit a target
That we do not see
So step 1
Define your protein goal
On a daily basis
How much protein does your body need?
Basic RDA recommendation
Says
0.8 to 1 gram per kg
And this is when
When you are not exercising at all
This recommendation is
To avoid protein deficiency
Means you should not eat less than this
In any condition
This much protein is needed daily
To maintain the nitrogen balance of your body
And according to RDA
For 60 kg men or women
Daily 60 gram protein
This is bare minimum
To avoid trouble
But what is our goal in life?
Our goal is not just to avoid trouble
To avoid poverty
Our goal is to build a good life
To build our best life
We have to build health and fitness
And with this intention
We go to the gym
We do strength training
At least 3 days a week
Do we do it or not?
If we don't do it
Then there is no point in watching the video
So for us fitness conscious people
Who do exercise
Do strength training
For them the recommendation is
Daily protein requirement
1.6 gram per kg
And a lot of research has been done on it
And all the research has been seen
That up to 1.6 gram per kg
Benefits are obtained
Muscle recovery
Muscle growth
You can take more than this
But at least aim this much
And I personally in all my mentees
Program 1.8 gram per kg
Protein is the most satiating
Macronutrient in your diet
So according to this
If you are 60 kg women
Then your protein requirement is
96 gram per day
Which is around 100 grams
If you are 70 kg men
Then your requirement is 112
Similarly if you are 80 kg
Then your requirement is
126 gram protein per day
Some people will definitely be like this
Who are light weight
45 to 55 kg range
For whom daily requirement
80 to 90 gram will suffice
But if these people also touch 100 grams
Then their diet satiety will improve
Net will be positive for this diet
That's why I said in the beginning
That 100 gram per day
Is a great starting point for most people
If you also need 130 or 150 gram protein
Then also you should eat 100 gram
Effortlessly
So that's why we make our model
According to 100 gram
And really if you are going to the gym
And doing strength training 3 to 4 times a week
Doing hard work
And you are not getting 100 gram protein in your diet
Then that is a red flag
All your time is wasted in the gym
Plus your recovery will not be good
I am erasing this
Our goal is defined
100 grams protein
Right
After this
Step 2 will be
Define your diet structure
It is very simple
Daily
Almost everyone
Do 3 to 4 major meals
Breakfast
Lunch
Even consider an evening snack
And dinner
So clearly
It is clear from common sense
That 100 gram protein
If needed in daily diet
Then roughly
From every meal
25 to 30 gram protein should be available
So let's write here
25 gram protein
Should be available from every meal
But it is possible
Like in the evening snack
You do not have much protein
With your tea
Maybe a little poha
So let's say
In the evening snack
You only have 5 gram protein
In this way
The remaining protein should come from the dinner
So there should be more protein in the dinner
There should be 40 in the dinner
And this split protein
You decide
You skip breakfast
No problem
Add 25 gram somewhere else
Either eat more meals
Or eat less meals
But eat big meals
You can divide your calories and protein
How you divide it in your day
That is totally up to you
See in the diet
What matters is
What you do in 24 hours
Not what you do in 2 to 4 hours
Do you understand
So the next step is
Every meal
Should have
25 to 30 gram protein
If this does not happen
Then your daily protein target will not be hit
After that
You can blame the stars
You can blame the fate
Now the problem statement is
We have to make a system for this
So that on a daily basis
Very easily
Effortlessly
In every meal
25 to 30 gram protein is coming
See
The basic concept is
That any meal you are eating
Whether it is breakfast
Lunch or dinner
In every meal
A protein slot
Should be fixed
On the remaining plate
Your non-protein calories
Which are fats and carbs
But every plate's protein slot
You have to make first
25 to 30 gram protein
This rule
You don't have to break
Whenever someone says to me
Sir protein is not enough
Can't eat protein
What to do
I directly come to their root problem
That you are not filling the protein slot of your plate
That's why protein needs meat
There can't be any other reason
And friends
20 gram
Complete
High quality protein
In every meal
Every person should take
Everyone and their grandmother
Needs 20 gram
Complete protein
In their meals
People don't take
That's a different thing
And they pay for it
With poor health
So now
This
On a daily basis
For this
You need a solid system
Of diet
In your life
So that
You don't have to think every day
That
How to hit protein today
The same problem
Every day
Don't have to be solved
In different ways
The existence of systems
In life
Is very important
Whether it is your business
Or personal life
Or diet
Why
To automate
Good decision making
In your life
Good decision making
On a daily basis
So here
After defining your diet goal
We have to design
Our
Diet system
This will be the third point
Design
Your
Protein
Systems
Let's move one step forward
Let's think with an open mind
Things for yourself
To make it easy
Now we need
That
I wish
We have
Protein source
Ready to cook
In 2 minutes
That is
Whenever
The time of meal
Will come
Whether it is breakfast
Lunch
Or dinner
So to fill the protein slot
Your protein source
Is ready
In 2 minutes
If we bring
Our system
To this efficiency
Then
On a daily basis
Hitting 100 grams of protein
Will be effortless
And it is effortless
Let's understand
How
But this is the key
This is our system
Otherwise
On a daily basis
Before every meal
You will be fatigued
That
Dude
How to fill the protein slot
What to do today
And that is why
Unsurprisingly
Most people
Have a default mode
That
Whatever we get
We will eat
Whatever we make
We will eat at home
No one has given a thought
To their nutrition
What they are putting in the body
See that is the difference
Between
Being a
Product of your
Circumstances
Versus
Designing
Your own life
So the first step
To design a protein system
Will be
Choose your primary
Protein
Sources
Depending
On
Whether you are
Vegetarian
Or non-vegetarian
Or vegan
On this screen
You can see
Complete list
Of protein sources
That
You don't have to
Search outside this list
These are the complete
Protein sources
Of this world
Here I have not written
Dal
Rajma
Because
They are carb sources
In which
Protein is found
And it is incomplete protein
This list
Has been made
After doing
All the research
And detailed video
Is also made
So from this
Choose your
Top 3
Primary protein
Sources
For example
If you are
Non-veg
Then most likely
Your top 3
Will be
Chicken breast
Eggs
And
Whey protein
If you
Are vegetarian
Then most likely
Your top 3
Will be
Paneer
Yogurt
Whey protein
Of course
You should
Prefer
Paneer
Low-fat
Version
Protein sources
May be
Tofu
Soya chunks
And
Plant based
Protein powder
Of course
Apart from these
You can use
Any protein source
From this list
The complete list
Is in front of you
But most people
On a day to day basis
Stick to their
Top 3
As a matter of
Routine
Remember
We have to fill
Protein slots
For every meal
With a
Complete
High quality
Protein source
Great
So we have
Come a long way
First of all
We have defined
The goal of
Diet
Then the
Structure of
Diet
And now
We are designing
The system
We have selected
The protein
Sources
Now we just
Have to use
These on a daily basis
To make them
Convenient
So that in 2 minutes
They are ready
To cook
In the
State
So the
Second step
Is
Optimize
Your Protein
Sources
That is
Your Plant Protein
Powder
This is done
For the
Purpose of
Humanity
One scoop
Of Protein
Gives you
25 grams
Highest
Quality
Protein
Quickly
No
Cooking
Needed
Anywhere
Anywhere
Gets the
Job
Done
Fills
Your
Protein
Slot
But that doesn't mean
That we are
Filling
All our
Protein
Intake
With
Whey Protein
Filling
Every
Protein
Slot
With
Whey Protein
This is
The
Limit
Of
Laziness
A
Good
Healthy
Recommendation
Is
Daily
Up
To
50%
Protein
Per Day
Because Variety
Is Also
Necessary
For Micronutrient
Intake
And
Even
For
Your
Gut
Health
So
For
Most
People
Up
To
2
Scoops
Protein
Per
Day
To
Optimize
Convenience
And
Of
Course
High Quality
Protein Powder
Is A
Crucial
Part Of
Your
Diet
System
I Am
Personally
Using
The
Whole
Truth
Of
Whey Protein
Who Are
Also
Sponsoring
Our
Today's
Video
See
Whey Protein
Is
Made
From
Milk
Cows
Whey Protein
And
50 Artificial
Things
No Artificial
Flavors
No Stabilizers
And
All These Things
Have Been
Take Care Of
By The
Whole Truth
People
See Their
Ingredient List
It Is
Simple
Clean
And
Minimal
Very
Clean
Products
And
Full
Transparency
You
Will
See
In
The
Next
Video
In
The
Next
Video
I
Will
Show
You
How
To
Use
Whey
Protein
And
How
To
Use
Whey
Protein
And
How
To
Use
Whey
Protein
And
How
To Use
Whey
Protein
And
How
To Use
Whey Protein
And
How
To Use
Whey Protein
And
How
To Use
Whey Protein
And
How
To Use
Whey Protein
And
How
To Use
Whey Protein
And
How
To Use
Whey Protein
And
How
To Use
Whey Protein
And
How
To Use
Whey Protein
And
How
To
Use
Whey
Protein
In
just
A
Minute
On
The
Pan
Rio
For example, boil 15-20 boiled eggs together in the fridge.
When it's time to eat, peel and eat.
And if your eggs are raw, then it takes 2 minutes to break them on the pan and make a half-fried omelette.
Eggs are a beautiful magic of nature.
Similarly, Greek yogurt is becoming very popular in India nowadays.
It is available a lot outside.
This is low-fat and calorie-efficient yogurt.
Very high protein.
You can always store Greek yogurt in the fridge like protein blocks.
You will also get all the recipes of Greek yogurt.
You can make high-protein raita.
You can also make high-protein dessert from Greek yogurt by adding fruits etc.
Very useful.
Even protein bars are a very good option.
Gradually, there are many good protein bars in India.
Although, I honestly feel that the game of protein bars in India is not that good.
Calorie efficiency can be improved further.
When I went abroad,
Bro, the protein bars that were available there,
Bro, the protein bars that were available there,
Bro, the protein bars that were available there,
I was getting 20 grams of protein in 100 calories.
This was insane.
Gradually, such high-protein products are also increasing in Indian food.
Our protein system is ready to be used daily in all operations.
This will be ready to be cooked today.
And people who are fitness conscious and in the best shape,
Their secret is to have a strong and simple diet plan.
Their protein token is elsewhere.
daily basis effortlessly.
The system is made.
Decision doesn't get fatigued.
You don't have to think again and again
what to do for lunch.
And when something is ready to cook
and not available in the fridge
then there is protein powder.
This is a bullet proof system.
And I will give you a pro tip.
Not only protein but also
systemize other things in your diet.
Like along with protein blocks in the fridge
you should have more building blocks
ready for meals.
For example, always keep coriander chutney
in the fridge.
Make it on the weekend. It will last for whole week.
Adding it with any meal
gives life to that meal. Zero calories.
Other carb sources like
rice can be made.
Bread and even boiled potatoes.
All these things easily
last for 2-3 days in the fridge.
To add vegetables to the meal
you can use frozen vegetables
or you can prep your vegetables
in bulk.
It will last for 3 days easily.
The intention is clear.
Optimize for convenience.
Because we have to play this game for life.
Fitness is not a 75 day plan.
That I will make a strict plan
and you have to follow it for 75 days
and then work is done.
No. Fitness is a 75 year lifestyle
which you have to design
according to you.
And if you have to do something for 75 years
then convenience
will be a very important factor
for sustainability.
We have talked about convenience.
The next important point
of your diet system will be
Repeat your go to meals.
Very important.
Repetition is the secret
of mastery.
Repeat what works for you.
And this is the secret.
Those people who are in their best shape
are not figuring out every meal
from scratch every day.
They are not reinventing the wheel every day.
They know what are their favorite go to meals
and their building blocks are ready
in their fridge.
And the system is set.
So find your go to meals.
If you like scrambled eggs with bread
along with some coriander chutney or sauce
then eat daily and repeat.
Maybe in breakfast
or maybe it is your lunch.
Similarly Khichdi is made very easily.
The whole work is done by the cooker.
Combine protein source with it.
Your chicken breast or tofu
or even Greek yogurt.
It is a very simple meal.
So find your go to meals
and make sure they are simple.
Simplicity is very important.
Simplicity is very important in any system.
Keep your meals simple.
Your day to day meals should be very simple.
Protein smoothie.
Take protein powder in milk
add a fruit along with it
add peanut butter
maybe oats if you want to increase the calories of the shake.
Your protein smoothie is ready in a jiffy.
You got a good protein and a good meal.
Repeat this meal.
So find your go to meals
and eliminate decision fatigue on a daily basis.
On a daily basis
automate good decision making.
Once you find your go to meals
then you don't even have to think
whether you are hitting 100 grams of protein or not.
Because you know
your routine works.
You have seen it once.
You have measured things once.
You don't even have to measure calories again and again.
Always eat in the same bowl.
Routines are powerful.
And the key to having a routine is repeat what works.
Go to meals.
Of course this doesn't mean that you are eating the same thing on a daily basis.
But fairly regularly
things will keep repeating.
I personally like to make vegetable raita.
So I make lauki raita.
I make shimla mirch raita.
I make cucumber raita.
With greek yogurt there is high protein too.
And fairly regularly it keeps repeating in my diet.
I have around 5-10
go to meals
which I repeat.
And of course there is a time and place always
for cooking something special.
But 90% of the time
your diet should be on autopilot.
In fact I make this a diet system.
Because protein system
is just a subset of our diet system.
Finally
I would like to add an optional step here.
Fourth step
of your diet system.
Delegate your
tasks to
cook or a maid.
And I have written this intentionally in the end.
Because of course it is not necessary that
you hire a cook.
Although in India it is very affordable.
In Bangalore the rate is that
one meal for one person
is almost 1500 rupees.
Reasonable.
If you don't have time for cooking
then delegate your tasks
to a cook.
But before effective delegation
you should know what are the tasks.
It is not that you are telling cook to make it healthy.
We have joined the gym
now we will eat healthy.
This is a vague statement.
But you should know
what are the tasks.
You have to be involved in your system design.
After defining the task
you delegate it.
The system will work.
Many tasks will be involved in making this system work.
Groceries regularly
have to be stocked.
If the eggs are over then they should come back.
If the vegetables are over then they should come back.
And although the simplest recipe is available
but still you have to chop the vegetables.
You have to cook for 2 minutes.
You have to chop the chicken breast.
If you want
then to increase the convenience
you have to define all the tasks
and delegate them.
Employment will be generated in the country.
Everybody wins.
But don't ever say that I don't have time.
It is a very bad statement.
It shows the lack of thought that someone has put
in the entire process.
When my food was cooked by Cook Didi
I had told her specifically
what I want.
Every day vegetables should be chopped
and used.
Every day omelette should be prepared.
Protein source should be prepared.
And the grocery bill should be told to me.
But then some time back
I decided that I will do all my cooking
by myself.
Because I wanted to make the system
so simple for myself
that I felt ashamed to delegate those tasks.
And honestly I have started to love cooking.
I am enjoying cooking.
After working all day
there is a fun event in the evening
when I cook something. And I usually do it in bulk.
So that I can keep it sorted for 3-4 days.
I also get creative ideas
about the easiest way to eat vegetables.
So it is totally up to you
how you design your system.
You can make the task so simple
that it is easy for you.
Or you can define the task well
and delegate it.
So friends, our system is designed.
Now you follow these principles
and design your own diet system.
Choose your protein sources.
And as you enter the process
you will become more efficient.
Simple simple recipes
you will find out by yourself.
To prep your vegetables
to prep your protein.
And that is the fun part.
And this game which we played for 100 gm protein
will work the same way for 150 gm protein.
The game is the same.
For 150 gm protein
you have to aim 30-40 gm in every meal.
The structure is the same.
The system is the same.
And similarly if you are among those rare cases
where 80-90 gm protein is sufficient
then maybe per meal
20-30 gm protein will work for you.
But make sure that you are filling
the protein slot of every meal.
And again, everybody and their grandmother
needs 20 gm of complete protein
in every meal.
Unfortunately, on most people's plate
protein is not equal on most days.
The food which is made at home
mostly it's non-protein calories.
Sometimes chicken is made
sometimes paneer is made.
But mostly it's vegetables, lentils,
bread, rice.
And all the calories are almost
non-protein calories.
This is not a balanced diet.
The protein which we are talking about
is not high protein.
These are your needs which we are meeting.
If you will calculate then
it will be 25-40% of your calorie budget.
So the remaining calories are coming
from fats and carbs.
We are not taking their place.
We are giving the protein its place.
There is no protein in people's diet.
The person who is taking 100 gm high protein
is always taking low protein diet.
So his relative is feeling
that this is high.
This is the same thing that
you have kept your hand in cold water for so many times
and you are taking your hand in normal water
and you are feeling that it is hot.
It is not hot, it is normal.
You were in cold water.
Your level was very low.
And of course, when you will build these systems for yourself
then a level of thought will go.
You have to give a level of attention.
But for 4-8 weeks, you should
take care of your diet sincerely.
How much protein is coming on a daily basis.
Refine your systems. Improve your protein intake.
Track daily how many calories you are eating.
8 weeks of sincere effort
and you will be set for life.
And that is the ultimate goal.
To become a skillful eater.
Do let me know in the comments
what are your top 3 protein sources
and what are your protein blocks
in the fridge.
I am sure
you will come up with very good ideas.
Also, tell me your go-to meals.
What recipes, simple recipes
do you use?
Anything that you would like to share.
I had made a detailed video on
how to meet protein requirement daily.
That is also a very relevant video
on how you can design your diet
to meet daily protein requirements.
I will link the video here.
If you want to do more refined thinking
about your diet, then do watch that video.
I will meet you all very soon
in the next video.
Till then, take care, stay fit. Jai Hind.
