Health Guide to Include Protein in Your Routine Diet

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Are you struggling with good health, Strong muscle, extra fat and weight loss? Then you should increase protein intake in your routine diet. You must be thinking why proteins and how it would be helpful. Studies show that diet containing protein is helpful in weight loss and gaining strong muscle. The majority of people's diets are protein deficient, including protein in your diet is much easier than you think. Before planning what to eat or what not to, you need to know what is protein and how it is useful.

Protein: protein is vital energy nutrient required for maintaining, repairing and building tissues, cells, and organs throughout the body. When you consume protein, it gets divided into 20 amino acids that are the basic building blocks of body for energy and growth.

Animal products like meat, poultry, egg, fish and dairy deliver all amino acids while plant products like nuts, grains, lentils, veggies, fruits lack one or two proteins.

According to DRI (dietary reference intake), an average grown up human should have an intake of 0.8 gm of protein per day for every kilogram of your body weight. So, count how many proteins you need for your body. Here are some practical ways to which you can add proteins to your diet:

When eating a meal, eat protein source first, before you grab starches, protein increase production of PYY a gut hormone, that makes you feel full and satisfied.
High protein intake decreases level of hunger hormone "ghrelin" which is helpful in increasing metabolism after eating and during sleep.
Eat cheddar cheese for snacks, add snacks to get extra protein in your diet.
Eat eggs for breakfast as it provides 19 gm protein than cereals. But cereals like oats also contain 6 grams of protein in 1 cup serving.
Top your food with almond and nuts as it contains magnesium, fiber, and heart-healthy monounsaturated fat, yet low in digestible carbs. Sprinkle chopped almond on yogurt, salads, cheese to increase protein intake.
Add Greek yogurt in your diet as 240 grams of serving provide 17-20 grams of protein.
Have protein rich shake in breakfast and add protein-rich salads to your meal.
Include peanut butter with fruits and cottage cheese anytime.
Add Chicken, chicken breast, fish, tofu, soya, lentils to your meal.
You can use almond butter, peanut butter, multigrain bread, spinach, green veggies, and fruits to your breakfast.
Add beverages like soy milk, and low-fat milk is a great way to add more protein to your diet.