Proteins are one of the most essential nutrients. They are the base for growth, muscle growth, skeleton support, and a perfect base for weight loss. Most people avoid fats and protein-saturated food when they decide to drop some weight.
However, it is a huge mistake. Protein saturated food makes us full faster, gives us the necessary energy for demanding workouts, increases muscle mass, and strengthens our bodies.
The desirable protein intake for a day is at least 50 grams. Even though some researchers believe it should be significantly more than it. High protein intake has a huge number of positive influences on your body and overall health, and here are some of the tricks you can use to increase your own protein intake.
1. Proteins First
When you are having your meal it is a good point to eat the source of the protein first, then to move to starches. A reason for this is that our body automatically increases the amount of the peptide YY (PYY), which makes us feel full and satisfied quicker. Protein saturated food decreases the level of the hunger hormone when eaten first, and improves your metabolic processes even when asleep.
Additionally, a protein-first diet will help you control insulin levels. A study showed that people who suffer diabetes type two and eat proteins and veggies first then have the high carbs food have considerably lower insulin rates than done vice versa.
2. Snack Cheese
Snacks are important small meals that keep us full for longer periods of time. Unfortunately, most of the snacks available on the market are very low in proteins and high in saturated fats and carbs. These two nutrients can boost weight gain since they increase food cravings. A smart way of having your snack is by having small amounts of cheese.
Cheeses like cheddar are high in protein, calcium, and very low in carbs. What is important is that cheese does not raise cholesterol levels. This is especially important for people who want to drop some weight and are already dealing with high cholesterol.
3. Eggs And Meat
Eggs and meat are the highest natural sources of protein.
Many breakfast foods are low in protein including cereal. This also includes oatmeals. Even though the oatmeals are higher in protein than any other cereal. An average cup of oats has 5 grams of protein.
On the other hand, 3 large eggs contain 19 grams of high-quality protein. Additionally, eating eggs in the morning makes you fuller so you will end up eating fewer calories later that day. Aside from having a high protein level, eggs contain useful nutrients like selenium and choline.
- Opt for Organic Meat
Leaner, slightly larger cuts of meat are the gamechanger if you want to lose weight and improve your health. It is a well-known fact that meat is the best protein source and it has the nutrients necessary to have your muscle fibers improved.
By adding slightly larger meat cuts to your meals you will increase protein intake considerably. It is always better if you can find organic or grass-fed meat as it is healthier and better for your health. Meat cuts like grass-fed beef rump steak are lean, have a small amount of saturated fat, and have lower carbs and calorie indices. With larger meat cuts added to your meals, you will decrease the carbs of the entire meal.
4. Greek Yogurt
Greek yogurt falls in the group of high protein foods. It is a very versatile food that can be eaten on its own, as a dessert, or as the site for the main meal. The procedure of Greek yogurt production is by removing whey and all the other liquids to get creamier and richer yogurt. This yogurt is twice richer in proteins than the regular one.
It can be frozen and combined with fruit, or dark chocolate. Used like this, you get a perfect, rich, and healthy dessert.
5. Peanut Butter
Add peanut butter to your diet. Peanut butter is a high protein food, very tasty and creamy, therefore it is easily combined and used with a huge number of different ingredients. Some of the studies suggest the health benefits the peanut butter has and these are decreased appetite, controlled blood sugar level, etc.
When combined with some fruits like apples and pears which are high in fiber and low in protein, peanut butter boosts the nutrient values of these and makes more out of them.
Even though they are high in calories, almonds are incredibly healthy and have amazingly high levels of proteins included. One serving of almonds has 6 grams of proteins and 170 calories. However, studies have shown that only 133 of them are absorbed. This is the case because not all of them are digested. You can eat them on their own, as the topping, or as the ingredients of some dishes. Anyway, they will enrich and make your food more nutritious.
Having a higher level of proteins incorporated in your diet will bring you multiple gains and health benefits. Apart from helping you drop some weight, a protein-rich diet may help you prevent heart diseases and control blood sugar levels.