Incorporating enough protein into your diet is one of the most crucial nutritional aspects of fitness. Even if you’re trying to lose some kilos on a low-fat diet or you are working hard in the gym to gain muscle, you’ll have to take sufficient protein every day to see the results you want.
Although it’s simple to read about protein-rich diets and how to incorporate protein powder shakes into your diet on the internet, actually implementing these changes can be challenging. If you want to attain a fitness goal that necessitates a considerably higher level of protein intake than normal, then you’ll have to step outside of your comfort zone and explore new stuff. With these helpful, easy ways, you will be able to increase the protein intake in your diet.
Prioritize your protein intake
While eating a meal, start with the protein source and work your way to the carbs. With the consumption of protein, peptides in your body would be increased. A peptide is a gut hormone that helps your body feel satisfied and full. Furthermore, a high protein diet lowers ghrelin levels which is responsible for hunger and raises metabolic rate after meals and during sleeping. Furthermore, eating protein first will help your insulin and blood sugar levels from skyrocketing after a meal.
Eat Eggs for Breakfast
Many breakfast items, such as cereals, bagels, and toast, are low in protein. While oatmeal has more protein as compared to many bowls of cereal, however, it doesn’t have enough. A normal oatmeal 1-cup serving has only 5 grams of protein. While on the other hand, three large eggs contain 19 grams of high-quality protein as well as vital minerals like choline and selenium.
Furthermore, eating eggs for breakfast is believed to suppress hunger and fill you up over many hours, resulting in you eating fewer calories later in the day. Eating whole eggs can change the size and form of your LDL particles, potentially lowering your risk of a heart attack.
Eat More Cheese
Snacks can help you get more protein into your diet if you select healthy options. Crackers, pretzels, and chips are just a few examples of low-protein snacks. A one-cup (30-gram) portion of basic tortilla chips, for instance, contains 142 calories but just 2 grams of protein. While on the other hand, a 1-ounce (28-gram) portion of cheddar cheese has 7 grams of protein, six times more calcium, and approximately 30 fewer calories.
Furthermore, even in individuals with high cholesterol, cheese does not tend to increase cholesterol levels significantly. In fact, cheese may even be good for your heart. For a nutritious and enjoyable snack, try a cheese stick somewhere between meals or combine your favorite cheese with sliced apples, tomatoes, and whole-grain crackers.
Increase Your Intake of Full Plant-Based Proteins
Substitute chia seeds and quinoa for protein shakes. Both chia seeds and quinoa are plant-based proteins that are simple to include in meals and snacks. Quinoa can be used as a rice substitute, or you can also add in homemade veggie burgers.
Chia seeds can also be used in making puddings, as an egg substitute in baked products, and as a smoothie ingredient.
Whole or Chopped Almonds
Almonds are extremely nutritious. They’re high in heart-monounsaturated fat, fiber, and magnesium while being low in easily digestible carbohydrates. A single ounce (28-gram) almonds, there are almost 6 grams of protein, making them a superior source of protein as compared to most nuts.
To enhance your protein consumption while also adding flavor and crunch, sprinkle a couple of spoonfuls of chopped almonds over cereal, yogurt, salads, and cottage cheese.
Use a Good Quality Protein Powder
If you’re traveling or just short on time, protein powder can be a terrific method to get more protein. There are different protein powders available in the market that differ in quality. Different varieties of protein powders may cause different reactions in different people, so do your research thoroughly. If you are in search of an excellent protein powder, iso protein powder is a great option for fueling your body and providing the best nutrition available.
Chickpeas are an excellent plant-based protein source, so choose hummus over other spreads or dips if you want extra protein. For a crispy, salty afternoon snack, roast chickpeas with sea salt and olive oil.
Increasing your protein intake can have a lot of benefits, including weight loss. If you want to increase your protein consumption, then follow these easy ways.