Samantha Ruth Prabhu has 100 grams of protein every day and has remained 50 kg. Harvard scholars say high protein diet helps you burn more calories, even when you are asleep

Samantha Ruth Prabhu is known for being one of the fittest actresses in the South. The Maa Inti Bangaaram star, who suffers from myositis, a chronic immune problem, follows a protein-heavy, inflammatory diet. In a chat with nutritionist Rashi Chowdhary, the Yeh Maaya Chesave actress revealed she has 100 grams of protein every day, and she weighs 50 kg. According to diet experts, having a high-protein diet can actually help you lose weight and remain slim. Here’s how:

Research conducted by the Department of Internal Medicine, Jeju National University Hospital, Jeju, Korea, and published in the National Library of Medicine, found that a high-protein diet (HPD) can go a long way in helping you lose weight.

Numerous clinical studies have shown that eating more protein than the recommended dietary allowance not only lowers body weight (BW) but also improves body composition by reducing fat mass while maintaining fat-free mass (FFM) in both low-calorie and standard-calorie diets.


Relatively long-term clinical trials lasting 6–12 months indicated that a high-protein diet (HPD) promotes weight loss and helps prevent regaining weight after losing it. HPD has not been indicated to have negative impacts on health regarding bone density or kidney function in healthy adults. Among hormones derived from the gut, glucagon-like peptide-1, cholecystokinin, and peptide tyrosine-tyrosine decrease appetite, whereas ghrelin increases appetite. HPD elevates the levels of anorexigenic hormones and lowers orexigenic hormone levels, leading to enhanced satiety signalling and, ultimately, decreased food consumption. Furthermore, heightened diet-induced thermogenesis (DIT), boosted blood amino acid levels, enhanced hepatic gluconeogenesis, and augmented ketogenesis resulting from elevated dietary protein lead to greater satiety.

Additionally, consuming protein prevents a reduction in FFM, aiding in the preservation of resting energy expenditure even with weight loss. In summary, HPD serves as an efficient and secure method for losing weight, which can help avert obesity and diseases associated with it. The process responsible for weight loss induced by HPD includes heightened feelings of fullness and an elevation in energy expenditure.

Enhanced feelings of fullness are thought to stem from higher levels of anorexigenic hormones, lower levels of orexigenic hormones, boosted DIT, increased plasma AA concentrations, greater hepatic gluconeogenesis, and heightened ketogenesis due to higher protein consumption.

Harvard Scholars Explain How HPD Is Conducive For Weight Loss

• Protein-heavy foods such as chicken and fish move slowly from the belly to the intestine, as per experts from Harvard TH Chan School Of Public Health. This means you feel fuller for longer and don’t feel like bingeing on food.
• Protein has a gentle, steadying effect on blood sugar, which prevents sugar dips (that result in food cravings) that often occur after eating carb-heavy foods like potatoes, white bread, etc.
• The body uses more calories to digest protein than it does carbohydrates.
• Having protein-rich food can help people preserve lean muscle during weight loss, which in turn can increase the amount of calories they burn.

According to a Healthline report, high protein intake can help you boost metabolism and burn calories even while you sleep, reduce hunger (it reduces the hunger hormone ghrelin), and limit the number of calories you have.

A Look At Samantha’s Anti-Inflammatory Diet

In a chat with nutritionist Ryan Fernando, the Yeh Maaya Chesave star said she ate the same meal daily with little to no variation and followed an anti-inflammatory diet.

Revealing her essential pantry ingredients, Samantha mentioned that her diet regimen features cruciferous veggies like broccoli, cauliflower, and Brussels sprouts, alongside healthy fats like ghee and cold-pressed oils. She also has anti-inflammatory foods such as turmeric, celery, and acai berries on a regular basis.