Easy Ways to Increase Your Protein Intake

4 Ways to Get More Protein in Your Diet

25 May 2020

Making sure you’re getting enough protein in your diet is incredibly important for a healthy lifestyle. Increasing your protein intake can help with weight loss, increase your muscle mass and definition, and generally improve your overall health. When you’re not eating enough protein, your body isn’t getting the nutrients it needs and, as a result, it can cause your immune system to weaken (which, if we’re honest, none of us would like to have).

Proteins are important building blocks of life as they are made up of amino acids. More than twelve acids are manufactured in our body and the remaining essential amino acids need to be supplied through diet. Recent studies suggest that protein intake and in turn the individual amino acids can affect the brain functioning and emotional well-being. Dopamine, a neurotransmitter, is made from the amino acid tyrosine and neurotransmitter serotonin is made from amino acid tryptophan. Lack of any of these two amino acids may imbalance the synthesis of the respective neurotransmitters, which is associated with low mood and aggression.

But, for some of you, it might seem difficult to get more protein in your day-to-day meals. While there is no ‘one for all fix’, there are a few simple ways that can help increase your protein intake.

1. Replace normal ingredients for high protein ingredients

Luckily for all of us, eating more protein has become a lot easier. Recently, there have been a lot of companies which have brought out a new range of alternative ingredients. Some of which are higher in protein, so that you can substitute your normal ingredients for those that are healthier. For instance, Eat Lean offers a range of high protein and low carb cheeses which help you on your journey to weight loss and maintain a healthier lifestyle. Whether you’re looking for cream cheese, to smoked, to grated, EatLean has it all so that you can still enjoy the taste without any of the guilt.

2. Get snacking

Snack time doesn’t have to be bad for you. In fact, eating small snacks throughout the day is great for your metabolism. Don’t get us wrong though – this doesn’t mean eating chocolate 24/7. If you like having snacks, try switching carb-loaded foods for protein snacks. Nuts, for instance, are a great alternative that can satisfy your cravings and are incredibly high in protein, so you don’t have to worry about the extra calories: a win-win! If you’re looking for something sweeter, get some apples and dip them in peanut butter – still as sweet as ever, but also give you that extra dose of protein.

3. Switch up your meats

You often might find yourself always buying the same meats, so why not switch it up a bit and opt for fish dishes. Choosing lean products, such as fish and shellfish, offer lower calories and higher protein meals which are perfect for your health. If you’re not a fan of fish or are a vegetarian, then you can also get your protein from side dishes e.g. eggs and grains – meat isn’t the only food source that is high in protein and these veggie options will still give you the nutrients and substance your body needs.

4. Go Greek

Greek yoghurt is full of protein and can also be used as a substitute for other food sources e.g. sour cream, milk, cheese because it doesn’t have a sweet taste. It complements spicy foods extremely well and is a perfect alternative for breakfast recipes. Throw your bread in the bin and, instead, add some fruits, seeds, maybe a little honey for the perfect protein-rich breakfast! After all, breakfast is the most important meal of the day, so you might as well do it right.

If you find yourself getting bored of meals, then increasing your protein intake might prove to be a little tough, but it doesn’t have to be. Fortunately, there are plenty of food substitutes and recipes that are higher in protein. You no longer have to skip out on nutrients just because you’ve suddenly become bored with eggs: start eating more fish, add beans to your meals. It might seem hard now, but these 4 options are great ways of adding more protein to your diet while still giving you delicious meals!

Photo by Louis Hansel @shotsoflouis on Unsplash

References

Sinclair AJ, Begg D, Mathai M, Weisinger RS. Omega-3 fatty acids and the brain: review of studies in depression. Asia Pac J Clin Nutr. 2007;16:391–7.

Marszalek, Lodish HF. Docosahexanoic acid, fatty acid-interacting proteins and neuronal function: Breast milk and fish are good for you. Annnu Rev Cell Dev Biol. 2005;21:633–57.

To react to this story, login

Inspired

Motivated

Wow

Sad

Well done

Good

Rudyard Kipling

Rudy is a news and informational content writer as well as a digital market analyzer. She was born and raised in the Melbourne and holds a bachelor’s degree in English Literature. She started caring about tech, lifestyle, and fitness news when she was also doing a Master in Computer Science degree. She has worked with digital marketing and tech firms from 2007 to 2017. Now She works from home, which is a pleasant experience for her saving her time and travel. On her downtime, she enjoys spending time with her family, friends, and her kid.