5 Ways to Increase Your Protein Intakes

September 13, 2021 in in Food

Getting enough protein is essential to improve your body composition and your overall health. Proteins are responsible for the growth and repair of the body’s tissues. They also play an essential role in the production of hormones, enzymes, and red blood cells. A high protein intake can also help you lose weight and gain muscle mass, as proteins keep you fuller longer and speed up your metabolism.

As we know, increasing protein intake can be challenging, here are 5 easy ways to help you add protein to your diet:

1. Add Protein to Your Breakfast
Cereal, waffle, pancakes, and bagels are high in carbs and low in protein, which explains why you feel hungry an hour after eating. Try adding a source of protein to your breakfast such as eggs, or whey protein in your oats or yogurt which will boost your protein intake and will help you feel more satisfied and energized.

2. Eat Your Protein First
When eating a meal, try to eat protein source first, as it decreases levels of hunger hormones called ghrelin, and keeps blood sugar and insulin levels from rising too high.

3. Choose Greek Yogurt
Greek yogurt Petit Gourmet contains twice as much protein as traditional yogurt, and it goes very well with berries or chopped fruits. It can also be used as a substitute for sour cream in sauces or dips.

4. Add Protein to Your Salad
Adding chicken, cheese, fish or plant-based protein as chickpeas to your salad will help you meet your protein needs and stay full and satisfied.

5. Have a Protein Shake
Add protein powder to your smoothie or shake. There are several types on the market, including whey and vegan protein powder. One scoop of protein powder usually provides you with around 20g of protein.

Getting enough protein is very important as it preforms important roles in the body. Make sure to consume a variety of protein sources to ensure getting the right balance of essential amino acids.

Written by Mariam Fadlallah, Kcal Nutritionist
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