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Yes…it’s inadequate! Your daily protein intake is inadequate! Why it’s happening? What is bothering you Are you worried that you are a vegan? Many people think that only a non-vegetarian diet will get enough amount of protein per day. If you are a vegan & looking for a high-quality protein, here’s a surprise for you!  Plant-based protein is an excellent source of protein & has a variety of health benefits.., Yes! As a vegetarian, you can get more than enough amount of protein required per day.

How much protein do I need?

Protein is an essential macronutrient to keep your body performing well. The recommended dietary allowance for protein for adults is 1g/kg body weight in case of normal individuals and 1g /kg of Ideal body weight for underweight, overweight & obese individuals. Other factors such as age, physical activity, pregnancy, lactation period, disease conditions, etc will alter the protein requirement per day.

Are all vegans are protein deficient?

Generally, there is a misconception that it is hard to get enough amount of protein from a plant-based diet. There are also many plant-based foods that are rich in protein. Are you curious to know what are all the super healthy foods? Here is the top 5 plant-based foods that are an amazing source of protein!

1. Soya beans(white)

Yes.., soya beans are a good source of protein. The soybean is notable not only for its total protein content but the quality of soy protein which is higher than that of other plant proteins and similar to animal protein. One cup (200g) of soya beans (raw volume) gives 75.6 g of protein and 754.7 kcal. Dietary Fibre content (45.26 g dietary fibre) in soya beans helps to control your body weight & cholesterol levels. Soy provides a complete source of dietary protein which means that it is drastically different from other plant proteins and, it contains all the essential amino acids. One cup cooked volume of soybeans are pretty enough to meet your recommended daily protein intake.

2. Oyster mushroom 

If you are a vegan & worried about your protein intake, then definitely you can enjoy a cup of oyster mushroom soup. Oyster mushrooms are the ideal food which can replace the high biological value protein sources and also they contain an abundance of essential amino acids. According to Indian food composition table 1 cup (200g) of raw volume of oyster mushroom gives 38.08 g protein & 487 kcal. Besides that it is low in CHO, and can be included in Low CHO diet plan.

3. Lentil dal 

How about a bowl full of lentils? Do you know lentils are exceptionally high in protein and iron, making them invaluable to vegans. More than half a percentage of vegan’s meal plate should encourage lentils. It is rich in protein, vitamins & minerals which makes it a super healthy food to add in your diet. One cup (200g) of lentil dal gives 48.7 g of protein and 644.8 kcal which makes more than half of your recommended dietary allowance of protein per day

4. Green gram whole

There is nothing better than a protein-rich breakfast. Start your breakfast with green gram soup or green gram dosa. Green gram is one of the healthiest sources of plant-based protein and is found in different forms like whole, split, yellow, and round. One cup (200g) of raw green gram gives 47.6 g of protein and 651.5 kcal. Combine green gram with cereals having complex Carbohydrates (legumes, whole grains) in order to improve the quality of protein. This plant-based protein will helps you to keep fuller for a longer time and helps to overcome binge eating behavior

5. Ground nut

Never starve yourself! Add more protein in your snack to get enough amount of essential aminoacids. Ground nuts are an ideal snack for those who need an adequate amount of protein per day. It is also an excellent source of plant-based protein, fiber, vitamins & minerals. Hence it is high in calories, ground nuts should consumed in moderation. One cup(200g)  of ground nuts gives 47.3 g of protein and 1040 kcal. High protein content in groundnuts will make you satiated for longer duration

Nourish your body with all the above possible plant based protein rich foods. Being a vegan will not make your daily protein intake inadequate, but lack of knowledge about food and nutrients will! Keep a measuring eye on each and every meal you have in a day. Instead of worrying about diet, aim to become happier, healthier & fitter. You are what you eat!

Are you trying multiple measures to lose weight? Sometimes, failing even after disciplined attempts.  Isn’t it? Whenever your weight is uncontrollable even after lots and lots of attempts, you have to think of some advanced treatment options.

Bariatric surgery…

Bariatric surgery is an available life-saving procedure if you are suffering from obesity-related health issues like type 2 diabetes, heart disease, obstructive sleep apnea, etc. It is the procedure that treats the metabolic root causes of obesity. Bariatric surgery becomes the answer when all other attempts have failed.

What is stopping you then?

Yes… The cost is definitely a consideration. Currently, the average cost of bariatric surgery is 3 to 4 lakhs. When you think about its cost, it may pull you back to hold the plan for a while, to arrange the financial part. This is a common scenario in almost all Indian families.

Twin issues…

As a person with obesity, you started facing twin issues now. On one hand, obesity already burdens you with social isolation, physical issues, and mental trauma. Bariatric surgery’s cost also could make you panic on other hand.

Good news for you…

If you are also experiencing the same, there is “REAL GOOD NEWS” for you!!!


How is it possible?

Insurance Regulatory and Development Authority of India (IRDAI) has given guidelines in 2019 to include Bariatric Surgery under the health insurance plans. Since then, it has been beneficial to many people suffering from obesity and complications.

What are the criteria to get the claim approved?

  • BMI should be 40 or more
  • Planning Bariatric surgery for health reasons, not for cosmetic reasons
  • Should get a surgeon’s prescription as surgery is mandatory.  
  • Policyholders should have completed the sufficient waiting period.

Will all policies cover bariatric surgery?

Currently, almost all private insurance companies policies that are holding a sufficient package have started covering bariatric surgery.

Can I go for cashless?

Yes! There are cashless claim options also available in certain insurances like a comprehensive package in star health, HDFC, and all corporate insurances. Even some insurance companies are providing reimbursement facilities too.

“So Bariatric surgery is no more a costlier procedure, now anyone can afford”

Worried of scars? …… Don’t worry we got you covered
I’m presuming that your confused! As you may know by now that All conventional laparoscopic surgeries (minimal invasive surgery) are done through small incisions on the abdomen. However minimal the incisions are, they are still visible scars on the abdomen. Scarless surgery has no visible incisions at all. you can smile now!!

If you didn’t smile heres more….
How is scarless surgery possible in bariatric?
A 1.5cm incision is made in the inner aspect of your belly button, medically called as the umbilicus. Then Specially designed laparoscopic ports (specifically designed and customised by Obesity and metabolic surgery department, Gem hospitals) are inserted through that single yet invisible incision to perform the required procedure. How cool is that 😉

You may ask that if the procedure is the same what’s the big deal!
For starters, there are absolutely no visible scars on your abdomen.
It is most ideal for young adults, those who are conscious on cosmesis, and those in the
entertainment industry.
Postoperative pain is significantly less…… ok heres one more, You can be discharged on the
same day following surgery! How about that?!

We at gem hospitals have pioneered the art of scarless surgery for over 2 decades, having performed close to 1000 scarless surgeries which includes bariatric surgery, cancer surgery, Hernia repairs, cholecystectomy, appendicectomy, Gynaecology procedures, the list can be endless………………….

Be free from scars…Be the best version of yourself.

Getting the bariatric surgery done is not the end but it is the actual start for a new journey
aimed at making a better YOU!!!

It is a good idea to start making healthy changes before surgery to help you prepare for your new lifestyle and to know more about the dietary pattern post surgery. Because end of the day, it is not only the number of kilos that you shed that matters but about marching towards a healthy weight loss.

Yes! You have heard it right…..After bariatric surgery, your meal portions become much smaller!! So the real challenge lies in focusing on the quality of the diet.

The most common question that pops in our mind is, “Will I be able to eat normal food post bariatric surgery?” The point is what does “normal food” mean – and it’s quite definitely subjective.

What is expected in Post Bariatric surgery diet?

Right after bariatric surgery, your diet will start with liquids with the initial requirements of preventing dehydration and ensuring sufficient protein intake. Then you will be introduced to soft or pureed foods gradually. Eventually, you will be able to eat a variety of normal foods, but your diet will not look like what it did before surgery. Bariatric surgery emphasizes more on the portion control.

You can still grab a piece of cake (in moderation) as a part of balanced diet!!! Bariatric surgery is not going to stop you from eating your favorite food. You will be guided by the nutritionist throughout, regarding the food choices, consistency, meal frequency and eating pattern.

Micronutrient deficiencies following bariatric surgery can arise from several factors such
as pre-existing deficiencies, reduced intake, malabsorption & inadequate supplementation. In
order to prevent these deficiencies, one has to follow the prescribed dietary guidelines
meticulously. However routine follow-up is reinforced in order to ensure the optimum nutritional

Bariatric surgery doesn’t really mean lifelong restrictions in your food pattern..,its about
how we perceive it. In taking this first step, you’ve just begun the journey that can ultimately

Understanding metabolism

Once you see your weighing scale starting to show extra pounds,
Once your regular clothes find it difficult to fit….

At first, you are confused about why …. And later you may end up blaming yourself for that ice cream you had over the weekend, the party/wedding where you had those extra calories. But that’s not the reason for the added inches. There is something more than you think that’s at fault.

Where’s the catch?

It’s inside your body. Wondering how? Yes…. It’s your poor metabolism… if you are gaining weight even with a regular diet/activity like your peers, the issue is with the metabolism. It refers to poor burning of the consumed calories, which manifests as weight deposition.

What is Metabolism?

Your body needs energy for each and every function. The energy sources of your body are from foods we eat and stored energy sources from within fat tissues, muscle, etc…
Whenever our body needs energy, it gets from either of these sources. This whole energy production process is called metabolism. This is different from the digestion of food.
Just imagine that you ate a cup of vegetable salad for today’s breakfast, normally what happens is that the food will get digested by your gut, after which energy is generated in the form of ATP. That is known as energy or calorie. This energy is subsequently burnt. This entire process varies from person-person.

There are four components in metabolism:

  • The BMR is the number of calories that your body uses for its basic functions 
  • The TEF is the number of calories your body uses to digest food.
  • Physical activity expenditure
  • NEAT is anything that’s not purposeful exercise (like Sleeping, Breathing Eating, etc..)
    BMR + TEF + PA + NEAT = Metabolism

1. BMR – Basal Metabolic Rate

2. TFT –   Thermal Efficiency of Food

3. PAE – Physical Activity Expenditure

4. NEAT – Non-Exercise Activity Thermogenesis

How did weight gain happen?

Some people may have lower metabolic rates hereditarily. These people have to put in additional effort compared to their peers to maintain an adequate weight. Some people may not have a hereditary background, but can be born with a poorer metabolism for unknown reasons. The other reason would include activities(diet, sports, medicines, etc) in childhood that could have impacted the metabolism. The current modifiable factors would include current lifestyle which includes a high caloric diet, alcohol, reduced activity levels, poor sleep pattern, and stress.

All these work together in preventing adequate burning of calories causing weight accumulation.

Only the modifiable factors as mentioned above are within our control and for the rest, it’s not your fault!

Ways to speed up your metabolism.

  • Quality sleep for 7-9 hours
  • Practice stress reduction techniques
  • Exercise daily to increase lean body mass
  • Make your plate colorful with seasonal, local, organic and unprocessed foods