I doubled my protein intake and my skin has never been better

I did not revise my diet during the night or started buying powders that I could not swallow without triggering my gag reflex. Instead, I started with exchanges. Greek yogurt for breakfast. Chickpeas or baskets are folded in salads. Dal associated with quinoa or brown rice instead of white rice alone. A handful of almonds or roasted edamame between calls. Eggs or grilled fish anchoring dinner. The trick, I learned from Madhu’s nutritionist, was to space proteins throughout the day so that my body can really use it, instead of loading everything in a single meal.

Madhu recommends 0.8 to 1 gram of protein per kilogram of body weight for most adults, with a little more for those who are very active, recovering from a disease or seeking to improve the quality of the skin. “Not everyone needs 100 grams of protein per day.

I exceeded the first week, fueled by enthusiasm and vanity in equal parts, and I paid it with a few slow and swollen days. Proteins without enough fibers can slow down digestion and without enough water, the nitrogen by-product of the metabolism of the proteins can leave you tired instead of subscribing.

It has been a few months since I increased my consumption of protein for skin health and change is not a transformation that you would see on a display panel, but the one I see in the mirror. My skin is more stable – without mid -cycle scarfs, less reactive after long days of makeup. I always take care of rosacea thrusts (thermal spring water and help with Azélaic acid) but my face no longer has this flat and slightly collapsed look in the evening. Even my nails, which were used if you were looking at them too hard, seem to have joined the program.

The protein for the skin is not a miracle ingredient; It is a slow and regular investment. Consider it as a tendency to scaffold that keeps everything in place. The results – rastered rashes from swarming in blood sugar, a stronger skin barrier, a more fluid and more uniform texture – do not arrive with the thrills and the frills of a new launch of serum. They arrive with a coherent protein intake, then stay as long as you keep in the habit. And in a world of beauty hung on rapid solutions, it could be its most subversive attraction.

Easy ways to add more protein to your day

Improve your breakfast: Exchange the ordinary curd for Greek yogurt, choose paneer or eggs next to to toast, or add a ball of whey or vegetable proteins to a smoothie.