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10 Ways On How To Increase Protein Intake To Lose Weight

By Neha

Are you struggling to get enough protein in your diet for weight loss? If yes, then you are not increasing the adequate amount of protein. An adult requires 0.8-1.2 grams of protein per kg of body weight. Protein is essential for satiety because it keeps you full for a longer period of time.

Protein aids in weight loss and modulates the blood glucose levels in the body. Protein is also made up of amino acids, which are necessary for making neurotransmitters in the brain.

Incorporating protein in your diet will make your immune system stronger and also reduce the risk of diseases and infection. It also helps in repairing the muscles of the body and prevents damage, especially when you are working out.

The Recommended Daily Intake (RDI) for protein is 50 grams per day. It can be a challenge to include protein seamlessly into your diet. So, here are the 10 ways on how to increase protein intake to lose weight.

1. Plain Yogurt

If you like having flavoured yogurt, then you need to stop eating it right now. It has tons of additives and is loaded with sugar. Opt for plain yogurt that you can have up to almost 20 grams of protein per serving. Jump-start your morning with yogurt!


2. Eggs

Cereals have very little protein and they are not good for your health. Instead of having cereals for breakfast, make it a point to include eggs in your diet. They are fat-burning foods and make a delicious meal too. You can cook it in different ways like scrambled or hard-boiled, which otherwise becomes monotonous.


3. Add Nuts In Your Salad

Adding nuts in your salad makes a great crunch element as well as they are packed with protein and antioxidants. Adding a variety of nuts like almonds, cashews, walnuts, etc., are some of the nuts that will increase your protein intake.


4. Milk

Many people miss out on drinking a glass of milk daily. Milk is one of the best muscle foods with high protein constituting about 20 percent of whey and 80 percent of casein. Both of them are high-quality proteins, but whey is known as a fast protein because it is quickly broken down into amino acids and absorbed into the bloodstream.


5. Lentil Soup

If you are looking out for numerous ways to increase the protein in your soup. Add lentils, which is a staple food for vegetarians, as they don't consume meat. A handful of lentils can be added in your vegetable soup to increase your protein intake. They will fill your stomach instantly.


6. Quinoa And Black Beans

If you are craving for a burger while you are on a weight loss diet, then you can quickly whip yourself a home-made vegetable burger within minutes. Vegetable burgers with quinoa and black beans are packed with fibre and have anti-inflammatory properties.


7. Hummus

Forget consuming the fatty mayonnaise and cheese, even if you crave for them. You can satisfy your taste buds with something more creamy like hummus and team it up with a sandwich. The chickpeas in hummus are packed with full of protein and it has zero calories.


8. Lean Meat

Lean meat which is high in protein are shrimp, tilapia fish, scallops, tuna, lean ground beef, chicken breast, among others. They consist of heavy-duty nutrients and nine essential amino acids. You can have grilled chicken which is very effective to any weight loss meal plan.


9. Peas

Green peas have about 8 grams of protein per cup. It is sweet in nature, which blends well with any dish. You can add peas in soups, stews or you can blend them into dips and hummus to boost up your protein intake.


10. Peanut Butter With Fruits

Fruits are rich in antioxidants, nutrients and fibre and are low in protein, whereas peanut butter is delicious and a high-protein food. If you spread 2 tablespoons of peanut butter on a sliced fruit, it will boost the total protein content by 8 grams.

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Story first published: Friday, January 5, 2018, 20:00 [IST]
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