5 Simple Tips to Incorporate More High-Protein Foods in Your Diet

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Protein is one of the most essential elements for human health and well-being. Experts recommend consuming approximately 50 grams of protein per day. While some people consume a very high amount of protein in their day-to-day life; many others end up eating a significantly low protein diet. Therefore, it is important to be conscious about what you eat and how it affects your body in the long run. 

Studies reveal that when you incorporate high protein food in your diet, it can help you enjoy potential outcomes while improving your overall health. If you are also looking for some trusted tips on how you can add protein to your daily diet to ensure desired benefits, the article below may help you out. Spare some time to go through the details below and soon you will be able to enjoy a balanced diet.

Simple tips to incorporate more high-protein food into your diet:

You may find several food items that have rich protein content. But in order to get real benefits, they must be consumed at right time, with the right combination of food and in the right proportion. Below we have listed a few tips to help you make informed choices about your high-protein diet:

  1. Consume your protein first

While taking your meal, it is important to consume a source of protein first; mainly before having starches. Studies reveal that protein releases a gut hormone named peptide in our body that further causes the feeling of satisfaction and fullness. At the same time, protein can decreases hunger hormone ghrelin production while increasing metabolism rate by a considerable level. 

Other than this, when you consume protein on a priority basis, it can regulate your blood sugar levels with ease. It can also maintain the insulin levels in your body. In a small clinical study, two patients suffering from type 2 diabetes were served with the same diet on different days. Observations state that when they were allowed to eat vegetables and protein before high carb meals, they reported lesser insulin and blood sugar levels in comparison to patients who received diet in reverse order. 

  1. Snack on cheese

You will find snacking the best way to add some extra protein to your routine diet, but make sure you eat healthy snacks only. Many people pose a serious risk to their health by consuming low-protein snacks such as crackers, pretzels, and chips. For instance, one cup of plain tortilla chips contains 142 calories; however, it can deliver you only 2 grams of protein. On the other side, one ounce of cheddar cheese serving contains around 7 grams of protein with 6 times lesser calcium and 30 fewer calories. 

Studies also show that cheese cannot even shoot cholesterol levels in the body; therefore, it can be consumed by people that already have high cholesterol levels. Furthermore, many reports reveal that cheese can also improve heart health by a considerable level. Therefore, it is good to enjoy cheese as a regular diet or you can also pair it with some other healthy ingredients such as sliced apples, tomatoes, and whole-grain crackers. While talking about cheese, some of you may also ask are mushrooms high in protein; well they can be also added to your diet with cheese to maintain a high protein intake. 

  1. Replace cereal with eggs

Several food items that you consume in breakfast are actually low in protein; the list includes bagels, toast, and cereals as well. Some of you may say that oatmeal contains higher protein content than cereals, but it is just 5 grams per cup serving; which is again not sufficient for your daily health routine. In order to meet your protein intake, experts advise replacing cereal with eggs as 3 large eggs can serve you 19 grams of protein with many other essential nutrients such as choline and selenium. 

Several studies reveal that eating eggs in breakfast can also help you maintain your appetite while helping you stay full for a long time. Therefore, you will automatically consume lesser proteins in the entire day. One more study shows that eating whole eggs can also manage the size of bad cholesterol particles so that you can enjoy better heart health. In order to avail these amazing benefits, you should start eating eggs in the morning. 

  1. Consider Greek yogurt

Here comes another versatile solution for a high-protein diet. Greek yogurt is made by simply removing whey and many other liquids so that a creamier and richer texture can be obtained. This delicious food can help you complete the protein requirement of your body with ease. Note that 7 ounce serving of Greek yogurt can deliver 17 to 20-gram protein which is almost two times higher than traditional yogurt. 

Research studies also show that Greek yogurt is capable enough to increase the production of healthy gut hormones such as PYY and peptides that can further reduce the appetite while giving you a feeling of fullness all day long. Furthermore, the presence of conjugated linoleic acid makes it the best solution to speed up fat loss in your body. People love Greek yogurt more because it comes with a tangy flavor that goes well with chopper fruit and berries. It can work as the best substitute for the commonly used sour cream in sauces, dips, and many other recipes. 

  1. Eat peanut butter regularly

Peanut butter is a delicious alternative for your high protein food intake and you can pair its creamy texture easily with a variety of ingredients. Several studies reveal that peanut butter can provide a multitude of health benefits such as reduced blood sugar levels, increased fat burning, and decreased appetite. Peanut butter is also capable enough to improve the nutritional value as well as the flavor of fruits such as pears and apples that are otherwise known for low protein but rich antioxidant and fiber content. 

Experts advise putting around two tablespoons of peanut butter over fruit slices to improve total protein intake by almost 7 grams. Peanut butter can be also mixed well with a few other delicious ingredients such as celery, oatmeal, yogurt, and whole-wheat toast. Now you have gone through the best tips for an improved high-protein diet. These food items can help you to achieve better health outcomes in the long run.