14 easy ways to increase your protein intake
Protein is a substance without which the body cannot exist. He must enter it with food daily. For the normal functioning of cells, it is recommended to consume at least 50 g of protein per day. Compliance with this norm will allow you not to lose muscle mass and improve health. If your protein intake is limited, there are a few easy ways to increase your protein intake.
Content:
- When you eat, start with protein
- Cheese snacks
- Eggs for breakfast
- Almonds as an additive to dishes
- Greek yogurt is the most protein-rich yogurt
- Add protein-rich foods to your salad
- Protein shake for breakfast
- Include high protein foods in every meal
- Lean meat is a source of protein
- Combine peanut butter with fruit
- Enjoy the benefits of jerky
- Cottage cheese - a product for breakfast, lunch and dinner
- Soya beans
- Canned fish
1. When you eat, start your meal with protein
When eating, you should first eat foods high in protein. They are eaten before starchy foods. This is due to the fact that the protein stimulates the synthesis of PYY, a hormone responsible for the feeling of satiety, and also reduces the level of ghrelin, a hormone, hunger. Its intake with food stimulates metabolic processes and maintains their activity not only after meals, but also during night rest.
Protein is the nutrient that has been shown in scientific studies to prevent spikes in blood insulin levels after a meal. One group of persons was offered to consume protein products and vegetables before carbohydrate foods, and the second group - after. Then blood glucose measurements were taken. Scientists found that its indicators were lower in those subjects who received protein food at the beginning of the meal [1].
2. Cheese snacks
You can increase your protein intake in your diet with the right snacks. Cookies, buns, crackers, chips and other similar foods are not the best options. There are few proteins in them. Cheese is a useful and equally tasty analogue. It is less nutritious, rich in protein and calcium.
The most proteinaceous cheeses are Parmesan, Pecorino Romano, Gruyere and Swiss cheese.
Eating cheese during snacks not only saturates the body with the protein it needs, but also does not lead to an increase in blood cholesterol levels. The same cannot be said for buttered chips. The heart will be grateful for such a snack.
3. Eggs for breakfast
Oatmeal contains more protein than all other cereals. One classic serving contains about 6 g of protein. However, if you compare oatmeal with eggs, then it loses significantly. So, three chicken eggs contain 19 g of protein, as well as selenium and choline necessary for the body.
A number of studies have shown that eating eggs can reduce appetite and keep you feeling full for longer. Therefore, a person does not overeat during dinner.
Eggs for breakfast are not only a way to saturate the body with protein, but also a "medicine" to fight bad LDL cholesterol. Therefore, their use in food is the prevention of cardiovascular diseases [2], [3].
Read more: TOP Protein Foods
4. Almonds as an additive to dishes
Almonds are a source of indigestible dietary fiber, magnesium and monounsaturated fats that are essential for the heart. 28 g of nuts contain 6 g of protein.
Don't worry about the high calorie content of the product. Of the 167 kcal, the body will consume only 129 kcal. Therefore, chopped nuts can be added to salads, yoghurts, oatmeal. Almonds will make dishes healthy and flavorful.
5. Greek yogurt is the most protein-rich yogurt
Greek yogurt is high in protein. It is enough to consume 240 g of this product for the body to receive 20 g of protein. These figures are 2 times higher than in classic yogurt.
In the course of several studies, scientists have found that eating Greek yogurt promotes the production of intestinal hormones GLP-1 and PYY, which dull hunger and promote fast satiety [4].
This delicious product is also useful in that it contains conjugated linoleic acid, which promotes weight loss. This has been proven experimentally [5], [6].
Fresh berries and fruits can be added to Greek yogurt, and sauces and dressings are made from it to enhance the taste of most dishes.
6. Add protein-rich foods to your salad
Vegetable salads are sources of minerals, vitamins, and antioxidants. However, most of them are low in protein, so after a short period of time the feeling of hunger returns.
You can enrich any salad with protein using products such as:
- Chicken or turkey breast - 30 g protein per 100 g;
- Tuna - 26 g of protein per 100 g;
- Salmon - 25 g of protein per 100 g;
- Cheese - 22 g protein per 100 g
For vegetarians, chickpeas are a great option. It goes well with vegetable salads and contains 15 grams of protein per 165 grams of weight.
7. Protein shake for breakfast
To prepare a protein shake, whey protein is used, which quickly eliminates hunger and does not prevent obesity. Recipe for making a delicious and healthy drink:
- Almond milk - 225 g.
- Protein Powder - 1 Scoop (28 g) It contains 20 g of protein.
- Any fresh berries - 1 glass.
- Stevia (or sweetener) for sweetness.
- Crushed ice - 1/2 cup.
All components are combined and whipped using a blender. You can increase the amount of protein in your shake by adding chia seeds or flax seeds to it.
8. Include high protein foods in every meal
To prevent the body from suffering from a protein deficiency, foods rich in this nutrient should be included in the menu for breakfast, lunch and dinner. Studies show that consuming 20 g of protein with each meal prevents muscle breakdown and allows you to feel fuller longer [7], [8].
9. Lean meat is a source of protein
Eating lean meats and choosing medium sized cuts can significantly increase your body's protein intake. Another advantage of such a product is its low calorie content. For comparison:
- Fatty steak contains 18 g of protein and 274 kcal per 100 g.
- Lean fillet contains 24 g of protein and 225 kcal per 100 g.
The conclusions are clear.
10. Combine peanut butter with fruit
Fruits are sources of vitamins, fiber and antioxidants, but they are low in protein. You can increase its content during meals if you combine them with peanut butter. Enough 2 tbsp. l., so that the body receives not only the benefits of fruits, but also 8 g of protein.
Scientists have shown that eating peanut butter can help control hunger, lower blood sugar and improve overall health [9], [10].
11. Evaluate the benefits of jerky
Eating low-fat jerky can saturate the body with protein. However, you need to choose the product that does not contain preservatives, sugars and other harmful components. The meat of free-range animals fed on herbs will be useful. In such a product, not only is the protein content high, but also the omega-6 fatty acids necessary for the body. One 28g serving contains 7g of protein.
The undoubted advantage of jerky is the convenience of its storage. It will stay fresh outside the refrigerator for several months. It is convenient to take it with you to work and on the road as a healthy snack.
12. Cottage cheese - a product for breakfast, lunch and dinner
Curd is a source of protein. One 225g serving contains 25g of protein. Scientists have done an interesting study. It was attended by women who followed a diet with a high and normal content of dairy products. As a result, the waist volume significantly decreased in those subjects who ate more cottage cheese [11].
Fresh natural cottage cheese is delicious in its pure form. It can be supplemented with nuts, berries, seeds, stevia, cinnamon and other foods to diversify your diet.
13. Soybeans
Soybeans are popular with vegetarians, as they are the leader in protein content among other legumes. One serving contains about 17 g of protein and no more than 180 kcal.
Soybeans are an excellent dish for saturating the body with antioxidants, the main of which is kaempferol. In studies with rodents, it has been found to promote weight loss and reduce blood sugar.
Soybeans can be added to meats and stews to make the meal even healthier.
Read More: 10 Foods That Replace Meat
14. Canned fish
Canned fish is a source of protein. It is convenient to use as a snack between meals. The choice should be made in favor of canned food with mackerel, salmon, herring or sardines. These types of fish saturate the body not only with protein, but also with omega-3 fatty acids. 100 g of the product contains 20-25 g of protein and no more than 200 kcal. It is good to combine canned fish with fresh vegetables.
Article author: Mochalov Pavel Alexandrovich | d. m. n. therapist
Education: Moscow Medical Institute. IM Sechenov, specialty - "General Medicine" in 1991, in 1993 "Occupational Diseases", in 1996 "Therapy".
