The body needs a lot of protein. Protein contributes to the overall health of the body. It is recommended that 50grams of protein should be taken by everyone per day. Although, some researchers disagree with this daily recommended intake (RDI). These groups of researchers are of the notion that humans should take much more than 50g a day. Some benefits of eating protein include muscle mass increment, improved health and weight loss. People who are aware of these benefits go out of their way to buy foods rich in protein.
Many people find it difficult to get the foods they desire that meet the dietary requirements their bodies demand offline. Surfing the internet and buying food online may be the best solution for people who work most of the time or work anti-social hours.
Some easy ways humans can eat more protein are:
Go for the protein first
The first thing to eat during each meal is the protein source. The reason is that the production of the hormone that makes humans feel full after eating is accelerated by protein. The level of “ghrelin”, a hunger hormone, is decreased by protein. Another benefit of eating protein first at meals is that it controls the level of insulin and blood sugar. Protein intake also increases the metabolic rate.
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Snacking on cheese is a great way to add protein to one’s diet. It is however important to pick the right type of cheese. One comparison that can be made is between tortilla chips and cheddar cheese. Cheddar cheese has more protein than tortilla cheese. People with high cholesterol can also nibble cheese without any problem because it does not raise cholesterol levels.
Foods like bagels, toast and cereals are mostly taken during breakfast. These foods contain low protein, although some breakfast meals like oatmeal contain a high amount of protein. It is however wise to take foods that are high in protein instead of eating cereal for breakfast; eggs can replace it. According to scientists, eggs contain high protein and give about 19 grams of high-quality protein to humans.
Studies have also shown that apart from providing humans with high-quality protein, it reduces the appetite of humans and keeps them full. This means fewer calories are consumed later. The risk of developing heart disease can also be decreased by eating a whole egg.
Research has shown that almonds are rich in magnesium, and monounsaturated fat which is good for the heart. It also contains low digestible carbs. According to scientists, one serving of almonds is filled with 167 calories but our body only utilizes 129 of those calories. Therefore, lacing your salads, cheese, cottage, oatmeal or yoghurt with chopped almond provides you with a high amount of protein.
Consume Greek Yogurt
Greek yoghurt is high in protein. It is produced by removing some of its constituents like “whey” to make it creamier. Greek yoghurt also produces the gut hormone that makes humans feel satisfied after eating. Greek yoghurt can be consumed with chopped fruits or berries. It contains more protein than traditional yoghurt and can be taken alone.
Mix salad with foods rich in protein
Salads contain vegetables. Vegetables are loaded with antioxidants, vitamins and minerals. These are useful for protecting the body against diseases but the drawback of this type of salad is that the protein content is low. Adding chicken or turkey breast, Tuna, Salmon, or Cheese to your salad can increase the protein content in the meal.