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This is Harvard Health Publishing, they say I need about 0.8 grams of protein everyday, now, that means I would have to consume about 70 grams of protein everyday (minimum) to stay healthy, now, I live in India and don't consume that much, but I consider myself pretty healthy.
So, what's the amount one should realistically be aiming towards? If I were to take 70 grams of protein everyday, what measurable changes can I expect in my life🤔?
The rule of thumb I remember using is the portion size of a pack of cards, now also remember that you can get proteins from other sources as well Some are complete proteins & some you need other ingredients to complete.
It depends on your activity levels, metabolism, age etc. in general that amount of protein (assuming your diet is consistent) will keep your muscle mass constant and keep your brain functioning well (and other bodily functions - it’s not siloed in its purpose and basically impacts every aspect of your body’s functions . Your body’s processes are not solely reliant on protein but if you don’t have enough your neurotransmission and cognitive function will suffer. If you consume less protein than your base amount for a prolonged time, your body doesn’t have what it needs to maintain core functions and renew and maintain muscle mass. If you don’t consume enough calories overall you’ll find your body will consume its own muscles as a source of energy which is a dangerous metabolic process that can have lasting detrimental effects.
Basically over a short term or one day in a while, not consuming enough protein shouldn’t be an issue, but on a consistent or prolonged timeline, your body just doesn’t have what it needs to maintain itself and you are at risk of longer term impacts to your wellbeing in many facets of your basic bodily functions. I’ve read numbers like .75g per kg for women and .84g per kg for men daily, for basic maintenance of bodily condition. Obviously it isn’t One size fits All, but as a general jumping off point I think that’s a reasonable ballpark. Basically if you’re healthy, and assuming all other things being equal, those amounts should maintain your current state.
I started tracking what I eat some days ago and hadn't had a single day I got even near that level. And since the only change was that I increased my protein, I probably didn't met that level for some time now. But I feel very good.
Proteins don't necessarily just mean meats etc. Most vegetables and grains have protein in them that is contributing towards your daily requirements.
I eat a pretty low protein diet, max to max I might get 20 grams (did that math), still I am not facing any major effects I feel
You might be underestimating the amount of protein you're getting. Urad dal has 25g of protein per 100g serving. Chickpeas are similar (19/20g per 100g serving). Red lentils are like, 10g per 100g serving. I "need" about 70g of protein; some days I'll get that other days not so much but the average is probably about right.
I don't track macros though.
I eat vegetarian and it's never been an issue, though to be fair in western diets we're generally over-proteined.