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14 easy ways to increase your protein intake

Getting enough protein is important for health.

For this reason, the recommended daily intake (RDI) for protein is 50 grams per day.

However, some researchers believe that many people should eat significantly of this amount ( 1 ).

A high protein intake can help you lose weight, increase muscle mass and improve health, to name a few.

Here are 14 easy ways to eat more protein.

1. Eat your protein first

When eating a meal, eat the first source of protein, especially before reaching starches. Protein increases the production of PYY , an intestinal hormone that makes you feel full and satisfied ( 2 ).

In addition, a high protein intake lowers levels of the "hunger hormone" ghrelin and increases your metabolic rate after eating and during sleep ( 3 4 ).

What is more, the first protein intake can help keep blood sugar and insulin levels rises too high after a meal.

In a small study, people with type 2 diabetes identical meals were served on different days. blood sugar and insulin increased significantly lower when protein and vegetables consumed before foods high in carbohydrates , compared to when the order is reversed ( 5 ).

Conclusion :. Eating protein first at meals can help you feel full and keep sugar levels and insulin too is raised

2. Snack on cheese

snacks are a good way to get extra protein in their diet, as long as you choose the correct type.

Many common snacks are very low in protein, such as potato chips, pretzels and crackers.

For example, a 28 grams (1 ounce) serving of tortilla chips has 137 calories but only 2 grams of protein ( 6 ).

By contrast, the same amount of cheddar cheese contains 7 grams of protein, with 20 fewer calories and 4 times more calcium ( 7 ).

Also, cheese seems not to raise cholesterol levels much, even in people with high cholesterol. In fact, the cheese may even benefit heart health ( 8 9 ).

Conclusion :. Choose cheese for a filled snack that is high in protein and calcium and can also improve heart health

3. Replace Cereal with eggs

Many breakfast foods are low in protein, including toast, bagels and grain .

Although oats contains more protein than most grains, still only provides about 6 grams in a typical serving of 1 cup ( 10 ).

On the other hand, three large eggs provides 19 grams of high quality protein, along with important nutrients such as selenium and choline ( 11 ).

What is more, several studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours, so they end up eating fewer calories during the day ( 12 13 14 ).

eat whole eggs can also change the size and shape of your LDL ( "bad") cholesterol particles in a way that can reduce the risk of heart disease ( 15 ) .

Conclusion :. Replacing cereals with eggs boosts consumption of proteins, makes you feel fuller and help you eat less calories

4. Top off the meal with chopped almonds

Almonds are incredibly healthy.

are high magnesium content fiber healthy monounsaturated fats and heart, however, low in digestible carbohydrates.

almonds also contains 6 grams of protein in a 28 gram (1 ounce) serving, which makes them a better source than most nuts ( 16 ).

And despite a serving of almonds contains about 167 calories, studies have shown that your body actually absorbs only about 129 of those calories because of the fat is not digested ( 17 , 18 , 19 ).

Just sprinkle a few tablespoons chopped almonds over Yogurt , cottage cheese, salads or oatmeal to increase protein intake and add flavor and crunchy.

Conclusion :. Almonds are rich in various nutrients and can increase the protein content of a meal or snack

5. Choose Greek yogurt

Greek yogurt is a versatile, high-protein foods.

A portion of 240 grams (8 ounces) provides 17 to 20 grams of protein, depending on the brand. This is approximately twice the amount in the traditional yogurt ( 20 , 21 ).

Greek yogurt is made by removing whey and other liquids to produce a rich creamy yogurt.

Research shows Greek yogurt increases the release of gut hormones GLP-1 and PYY, that reduce hunger and make you feel full ( 22 ).

also contains conjugated linoleic acid (CLA), which has been shown to promote fat loss in some studies ( 23 24 ).

Greek yogurt has a tangy flavor that goes well with berries or chopped fruit. It can also be used as a substitute for sour cream in dips, sauces and other recipes.

Conclusion :. Greek yogurt contains twice as much protein as traditional yogurt and can be eaten alone or added to other foods

6. Add foods rich in protein to your salad

the salads are loaded with vegetables provide vitamins, minerals and antioxidants that help protect against disease.

However, often contain only a few grams of protein, which probably will lead to hunger after an hour or two.

to add protein to your salad, top with any of the foods below. A 100 grams (3.5 oz) serving of these foods will give the following amounts of protein:

• chicken or turkey breast. 30 grams
• Tuna: 26 grams
• Salmon. 25 grams
• Cheese:. 22 grams
.

If you're looking for is a good choice based on vegetables, chickpeas (garbanzo beans) are a great option that provides 15 grams of protein per cup (165 grams).

Conclusion :. Topping your salad with chicken, cheese, fish or vegetables will help you meet your protein needs and stay full and satisfied

7. Have a protein shake for breakfast

A shake or a smoothie can be a great breakfast, depending on the ingredients. Many smoothies contain lots of fruits, vegetables or juice but little protein.

Protein powders make it easy to create a smoothie high protein . There are several types on the market, including serum soybean , egg and pea protein.

powdered whey protein has been the most studied and appears to have an edge over others when it comes to helping you feel full ( 25 , 26 , 27 ).

One tablespoon (28 grams) of powder whey provides about 20 grams of protein, on average ( 28 ).

This is a basic smoothie recipe buttermilk. To increase the protein content even more, use more add protein powder or peanut butter, almond butter, flax seeds or chia seeds .

Shake whey protein

• 8 oz (225 grams) unsweetened almond milk.
• 1 tablespoon powdered whey.
fresh berries
• 1 cup.
• Stevia or other healthy sweetener, if desired.
• 1/2 cup crushed ice.

Combine all ingredients in a blender and process until smooth.

Conclusion: Having a protein shake to help start the day right breakfast. Whey may be the best type of use.

8. Include a food rich in protein at every meal

When it comes to protein, is not only the total amount you eat every day what matters. Getting enough at each meal is also important.

Researchers recommend consuming a minimum of 20-30 grams of protein at every meal.

Studies show that this amount promotes satiety and preserves better than smaller amounts eaten all day muscle mass ( 29 30 ).

Select foods from this list of delicious foods rich in protein in order to ensure that it meets their needs at every meal.

Conclusion :. Include protein-rich food at each meal to get what you need to feel full and maintain muscle mass

9. Choose lean cuts, slightly larger meat

Select lean cuts of meat and increased portion sizes slightly can significantly increase the protein content of the food.

What's more, your food may even be lower in calories. For example, compare these two fillets:

• RIBEYE (fatty): 18 g protein and 274 calories per 100 g (3.5 oz) ( 31 )
.
• top sirloin steak (lean) :. 24 g protein and 225 calories per 112 g (4 oz) ( 32 )

Conclusion :. Choosing lean cuts of meat and slightly larger portions is an easy way to increase your protein intake

par 10. Peanut butter with fruit

The fruit is rich in antioxidants, nutrients and fiber. However, it is very low in protein.

Peanut butter is a delicious high-protein food, with a creamy texture that complements the firm fruits such as blocks and pears .

Indeed, extending 2 tablespoons peanut butter on sliced ​​fruit will increase the total protein content of 8 grams ( 33 ).

What's more, studies suggest that peanut butter can decrease appetite reduce sugar levels in the blood and promote heart health ( 34 35 ).

Conclusion: Add peanut butter to fruits to increase your protein intake. This can decrease appetite, improve heart health and reduce blood sugar.

11. Eat lean beef jerky

unequal Lean is a convenient way to get more protein in their diet.

However, it is important to choose a healthy type.

Many types of dried meat contain sugar, preservatives and various questionable ingredients. They are also often made from lower quality meat.

Some uneven and "snack sticks" come from grass-fed meat , bison and other barnyard animals. The choice of dried meat of grass-fed animals provide better quality meat with a greater amount of healthy omega-3 ( 36 ).

jerkies lean or snack sticks contain about 7 grams of protein per 28 grams (1 ounce).

often can be stored for several months without refrigeration and are ideal for travel.

Conclusion: lean jerkies and snack sticks are good sources of protein. Choose the types of high quality that come from grass-fed animals.

Cottage Cheese 12. Enjoy Anytime

Cottage cheese is a tasty food that is also very rich in protein. One cup (225 grams) serving contains 25 grams of protein and 220 calories ( 37 ).

A 2015 study found cottage cheese to be like fill and satisfying as eggs ( 38 ).

What is more, the type of natural fat is a good source of CLA, which can promote fat loss and lead to improvements in body composition ( 23 39 ).

One study followed women who ate a high-protein, dairy-rich diet during exercise and reducing calorie intake. They lost more belly fat and gained more muscle mass than women with moderate protein intake and milk products ( 39 ).

Cottage cheese is delicious alone. You can also try chopped nuts or seeds, cinnamon and stevia or other sweetening matter for a quick breakfast.

In addition, small amounts of cottage cheese make a great snack.

Conclusion :. Cottage cheese is a versatile, high-protein foods that makes you feel full and may help improve body composition

13. Munch on Edamame

Edamame is the term for steamed soybeans in form unripe.

Soybeans have more protein than other legumes and are popular among vegetarians and vegans.

A cup of soybeans has 17 grams of protein and about 180 calories ( 40 ).

Edamame is high in an antioxidant known as kaempferol . Studies in mice suggest it may reduce blood sugar and help you lose weight ( 41 42 ).

Edamame can be purchased fresh or frozen, and makes a great snack. You can also add to stir-fry recipes.

Conclusion :. Edamame is a good source of vegetable protein and may also have other health benefits

14. Eat canned fish

Canned fish is a fantastic way to increase protein intake.

requires no refrigeration , so it is wonderful to travel. It can be enjoyed as an aperitif or with a meal.

Fatty fish like salmon , sardines, herring and mackerel are also excellent sources of omega-3 fatty acids, which can heart health fight inflammation and improve ( 43 44 45 ).

100 grams (3.5 ounces) serving of canned fish contains 20-25 grams of protein and 150-200 calories.

Serving ideas include canned fish combination with May healthy , which served atop a salad or eaten straight from the can.

Conclusion :. Canned fish is a convenient source of omega-3 fatty acids beneficial high-quality protein and

Take Home Message

Getting enough protein is very important.

A high protein intake can helps you lose weight and gain muscle, while improving body composition and metabolic health.

Fortunately, this is easy to do if you follow the simple tips above.

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