Actor Samantha Prabhu revealed she consumes 100 grams of protein daily while weighing 50 kg. This raises the question: how much protein does an average Indian woman need? Nutritionist Rashi Chowdhary suggests that women weighing 55-60 kg require 60-80 grams of protein per day. The general guideline is 1.2 to 1.6 grams per kilogram of body weight, though this varies based on activity level and metabolism. Vegetarian protein sources often contain more carbohydrates and fats than non-vegetarian options, requiring careful meal planning. Experts emphasize that gut health is crucial for protein absorption. Without a healthy digestive system, high protein intake can cause inflammation, bloating, and constipation. Perception architect Vivek Vashist stresses that proper rest and calm eating habits are essential. The body absorbs what it can handle, not just what is consumed. Starting small and prioritizing gut health ensures effective protein utilization.
Protein Needs and Gut Health Matter More Than Just Quantity
While Samantha Prabhu takes 100 grams of protein at 50 kg body weight, an average Indian woman needs less. For those weighing 55-60 kg, 60-80 grams is sufficient. Vegetarians must plan strategically, combining lentils, dairy, and legumes since plant proteins come with extra carbs and fats. However, gut health determines how much protein the body can absorb. Overloading on shakes or supplements too soon can trigger inflammation, bloating, and constipation. Starting with a gut cleanse helps rebuild the gut lining and improves protein tolerance. Simple habits like eating dal before rice, consuming soaked almonds, starting the day with warm water and rock salt, and eating calmly enhance digestion. Protein works effectively only when the digestive system is prepared to handle it properly.
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