Copyrights @ Journal 2014 - Designed By Templateism - SEO Plugin by MyBloggerLab

Tuesday, October 13, 2020

, , , ,

How to Include More Protein Foods In Your Diet?

Posted by: KotStar - Classifieds & Blogging - October 13, 2020
Share

Are you struggling to develop stronger muscles, or do you want to lose weight or that annoying excess flab? The solution is proteins. Studies show that diets containing high protein content are helpful in weight loss, fat loss, and to develop stronger muscles. However, unfortunately majority of people's diets are protein deficient. Including more protein in your diet is much easier than you think it is. First, find out how much protein you are supposed to eat based on your weight and then consider the different protein foods you can add to your diet to fulfill your daily quota to fitness.

According to the Dietary Reference Intakes (DRI), an average grown-up human should have an intake of 0.8 g of protein per day, for every kilogram of bodyweight. So, if you are 70 kilograms, then your protein intake should be a minimal of 56 g on a daily basis. For athletes this number increases to 1.3-1.8 g of protein per day, for every kilogram of bodyweight. So now that you know how much protein you need to take on a daily basis, here are some practical ways in which can you add protein foods to your diet, without trying too hard.

Natural Proteins

One of the best ways to start is to use foods that are a good source of natural proteins, which most probably are already available in your refrigerator. Some of these include:

Lean meats

Seafood

Beans

Soy

Low-fat dairy

Eggs

Nuts and seeds

Here is a list of some of their estimated protein content and how you can use them wisely:

About 1/2 cup of low-fat cottage cheese has 10-14 g of protein. It can be consumed in grilled form, as part of salads, or as part of a dessert.

3 ounces of tofu has about 7-13 g of protein. You can add tofu to your curries, or even to your favourite salads. If this is not available, consider having an alternative, such as soy milk.

1/2 cup cooked lentils having 9 g of protein can be incorporated in your soups or stews. They are not only filling, but a great way to start a meal - served as an entree.

2 tablespoons of natural-style peanut butter or almond butter has 6-8 g of protein. For breakfast, use a generous helping with some multi-grain bread, and add spinach or other vegetables to complement it. To further enhance the levels of protein prepare a filling that contains tofu, cheese, or cottage cheese along with some chicken breast or fish.

3 oz. skinless chicken breast has 25 g of protein that comes close to half of your daily quota. Enjoy a portion of this meat in a meal of your choice.

3 oz. fish fillet contains 17-20 g of protein. You can easily grill this for dinner, and enjoy a healthy meal. Additionally, being low on calories, you don't have to worry about the any weight gain.

1 ounce cheese has about 7 g of protein, and this is a valid reason to relish it now. However, an important aspect to consider is that processed cheese has high calorie and fat content, and thus too much of it should be avoided.

Beverages

A beverage is another great way to add more protein to your diet, and you can get a good dose of it right in the morning. You can enhance any beverage by including some vegetables or fruits, as well as protein shake powder in them. For example, a healthy protein shake idea would be using yogurt with a fruit like strawberry, and complemented with lots of nuts. All these churned together make a great beverage.

Below is a list of protein content of some beverages to help you choose the right one for you:

4 ounces low-fat plain yogurt: 6g

4 ounces soy milk: 5g

4 ounces low-fat milk: 4g

Supplements and dried protein forms

Besides natural proteins and beverages, proteins are available in other forms too. These are not necessarily protein foods, but they include snacks that are made using natural meats and gluten free food items that you can munch on when on the move. Additionally, you can use protein supplements that should be started only after consulting a doctor. These supplements come in various forms like powder, capsules or even liquids. You can have them on their own or add them to your favourite food or drink. Though they are easier to consume, they are not always a sensible alternative to natural foods. However, if you are recovering from a serious illness or lack protein content, then having protein supplements is a wise choice.

Kotstar is Leading Food Blogs Website, Find Best Related Blog Ideas Below for Food & Recipes Blogs

0 comments:

Post a Comment

Subscribe to: Post Comments (Atom)