To keep the body fit and healthy, it is necessary for one to offer it all the required elements in the desired form. Protein, vitamins, and minerals are the main elements that can help the body keep on functioning well. Hence, one needs to focus on intake and consumption of the same, but many times, people don’t know the right amount and way of consuming these vital elements for the body. Protein is the prime element that must be a part of your daily diet to keep the body healthy and strong.
Would you like to know about the most effective ways to increase your protein intake? Then, as this post looks at the most efficient ways to increase the amount of protein in your diet seamlessly, you have come to the right place. Protein is considered to be the best nutrient that you must include in your diet to feel active. It keeps you going and helps your dull and lifeless body enjoy a refresher break. If you want to gain back the lost calmness and activeness, then you must add protein to your diet.
For protein, the recommended daily intake is 50 grams. Different researchers have, however, revealed that many individuals would need to consume a lot more protein. For your well-being, a high intake of protein is beneficial as it helps with weight loss, improves health, and improves your muscle mass. The below-mentioned tips will assist you in enhancing the consumption of protein in your diet effortlessly.
Choose Milk from Mare’s
These days, Mare’s milk is becoming very popular. The importance of this healthy milk, which has been consumed by Central Asians for centuries, has just been realized by Europeans. Mare’s milk gives a decent amount of protein, and it appears to be light. Therefore, if you want to increase your consumption of protein in the daily diet, it may be better if you give up on cow’s milk.
Begin Your Meal with Protein
The best way to increase your protein intake when you eat is first to consume the protein component of your meal, especially before your starches are down. Protein increases the production of PYY, which is a gut hormone that makes you feel complete and happy. Also, a greater consumption of protein tends to decrease ghrelin levels, which is a hormone of hunger. During sleep and after feeding, it improves the metabolic rate. Moreover, consuming protein first will help prevent insulin and blood sugar levels from increasing too high after your meal.
Eat cheese
One of the best foods to get your daily dose of protein is cheese. Don’t eat junk foods and opt for cheddar or cottage cheddar, like crackers, pretzels, and chips. Also, it is loaded with calcium; hence it will give you stronger bones and a firm body.
Eat eggs rather than cereal
Most people eat cereals for breakfast. Cereals are low in protein and must be avoided if you are looking for a diet that is rich in proteins. Although oatmeal provides a higher protein content than most cereals, eggs are packed with high-quality protein as well as nutrients such as choline and selenium, offering only 6 grams for a serving. Also, studies show that eating eggs decreases appetite. Thus, each day, you can end up snacking on fewer calories.
Incorporate Nuts into Your Diet
Nuts are something that should be integrated into the diet of every person on this planet. Not only are they high in healthy fats, fiber, and protein, but they also come in different kinds of shapes and tastes. Almonds are the most nutritious of all nuts. Almonds are exceptionally healthy. They are high in heart-healthy monounsaturated fat, fiber, and magnesium. Even though almonds have about 167 calories, since some of the fat is not digested, only 129 calories are absorbed by your body. Your next best option is either pistachios or cashews. However, pistachios and cashews can be quite costly, so if you don’t want to spend a lot of money on nuts in a month, you can probably try macadamia nuts, hazelnuts, or peanuts.
Bear in mind that nuts are not meant to substitute your meal fully, but you can use them as a snack if you get hungry but you do not have the time to prepare food.
Eat Greek Yogurt
If there’s one thing you can eat regularly, it’s Greek yogurt. Greek yogurt, known for being a high-protein, versatile food, provides 17 to 20 grams of protein per serving, which is twice as much protein as conventional yogurt. It is creamier and a lot more delicious than your regular yogurt. According to different reports, Greek yogurt also encourages weight loss.
As Greek yogurt is such an excellent option for a snack during the day or to add it to your main meal, you might also like making a vegetable dip to improve the yogurt’s nutrients even further. You may know that vegetables have a deficient number of calories but have a lot of vitamins and other nutrients.
The Salads
Salads might not be the most high-protein meals you can think of for eating throughout the day, but they are deficient in calories and rich in vitamins. Adding this to your daily diet will boost your energy, and you will start feeling healthier. Another advantage of salads is that you can add anything to it to increase the number of nutrients it contains.
You will increase the amount of protein you consume in this way, but still, keep your calorie count low.
Smoothies
It’s easy to make smoothies, rich in all kinds of nutrients, and quite tasty. It is the perfect drink/meal. So, make sure you add a smoothie right before or after your workouts. Try making your smoothies with mare milk and a bunch of fruits to add vitamins and a bit of calorie to it for the best results. To increase the protein count, you might also add some melted peanut butter.
Add Sandwich Hummus to a Sandwich
Do not eat the fattening cheese and mayonnaise; if you spread hummus on your sandwich instead, you can fulfill the desire for something super creamy. The chickpeas are packed full of protein in your hummus, and the aromatic herbs and garlic can be added without the grease and fat to give your sandwich some zing.
Swap Cheese Ricotta for Cheese Cottage
Yeah, ricotta cheese has protein, around 14 grams in half a cup, but it has a lot of fat as well (which is why it tastes so good). In cold dips, you can easily try to substitute ricotta for cottage cheese for almost the same amount of protein with fewer calories and less fat.
Flavorless Protein Powders Sneak in
It’s time to go beyond using just post-workout shakes for your protein powders. Flavorless protein powders can be sneaked into items such as salad dressings, oatmeal, and more! You can also apply it to items such as brownies and mashed potatoes for cooking with protein powder.
A Hardboiled Egg Snack
If you want a creamy, meaty, and filling snack on the go, you can eat a boiled egg. Each egg contains six grams of protein if you eat the yolk, and you can add flavor by sprinkling some spices, herbs, and hot sauces.
Add Tahini to the Dressings for Salad
In salad dressings, Tahini, made from sesame paste, is a perfect replacement for oil since it contains two grams of protein per serving (compared to zero grams per serving of olive oil). To get the dressing going, use lemon juice as acid and just a smidge of oil, and then add stuff like mustard, herbs, and spices to tailor your flavoring.
Using a Pesto with Pine Nuts and Tree Nuts
Traditionally used in pesto, pine nuts contain around 9 grams of protein per half a cup, which is an excellent choice for sandwich spreads and quinoa pasta. But you can almost double the amount of protein you get if you add a handful of tree nuts, such as almonds or walnuts, to your pine nut pesto!
Conclusion
From drinking Mare’s milk to consuming Greek yogurt, the tips listed in this post will help you effortlessly increase your dietary protein intake. Proteins are good for your body. Not only do they act like a powerhouse of energy, but they also give you the kickstart for an active body. So, come out of that couch potato look and enjoy adding proteins to your diet for great health.