Protein
What it actually is
Protein is made of amino acids, 9 of which are essential (must come from food). Per kg of body weight, sedentary adults need 0.8g, active adults 1.2–1.6g, and clients in fat loss 1.6–2.2g for muscle preservation. Best Pakistani sources: chicken (31g per 100g), fish (25g), eggs (6g each), daal (24g per cooked cup), paneer (18g per 100g).
Why it matters for Pakistanis
Pakistani diets are often protein-poor. Adding 25–30g per meal (a palm-size portion) is the single biggest lever for weight loss, PCOS, and diabetic management.
Related terms
Reviewed by Ghizayat's registered dietitian team. Not a substitute for medical advice.