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4 Ways To Boost Protein Intake

Most people think of consuming this nutrient when they want to build muscle, but researchers are finding out that this ONE nutrient is also essential to shedding fat.  

It has also been shown to repair AND make new cells in your body.

If you haven’t caught on yet from the headline in regards to what this nutrient is well let me tell you. 

It is protein! 

I want to show you FOUR simple ways to implement more protein into your diet.  

Protein and The Body 

Here is what we do know about protein.  It is the building block of life and once it enters your body it is broken down into its basic form which are amino acids. 

These amino acids are used within your body to repair cells and MAKE new cells. 

It is vital to your skin organs, glands and muscles.  We already know that it is necessary for normal growth and development and why we usually think of it related to building muscle. 

What we are finding is that it has been shown to be effective for weight loss also. 

One way that proteins helps with weight loss is it makes you feel more satisfied after your meal.  It has also been shown to help your body burn more calories from DIGESTING the proteins.  This is called the Thermic Effect Of Food and it requires more calories to be burned to digest protein than it does for Carbs and Fat.

The general recommendation for protein intake is 56 grams for men and 46 grams for women per day, but some nutrition experts recommend you eat more than this if you want to lose weight.

Here Are Some Easy Ways To Include More Protein.   

If you want to achieve that fit physique implement these as soon as you can. 

1.  Power Up Your Breakfast With A Shake (Or Some Pudding)

This is one of the easiest ways to increase your protein intake.  Drink a protein-fortified shake or eat a bowl of protein fortified pudding. 

Simply add a scoop (or two) of protein powder to your breakfast shake and easily boost your consumption of protein. 

You can create a delicious shake by combining some almond milk, Greek yogurt and protein powder to a blender, add some ice and betters, and you have yourself a protein-packed breakfast shake. 

2.  Include More Lean Meats Into Your Day

Lean grass fed beef, ground turkey, poultry and wild-caugh fish are great options for increasing your protein intake.

In fact, 1 ounce of these lean meats contains roughly 7 grams of protein

One meal of 3-5 ounces of any of these lean meats and will consume 21-35 grams of protein and provide fullness for many hours which is helpful with preventing overeating.  

Here is a great recipe for Mini meatloaf’s containing ground turkey.  

Tex-Mex Mini Meat Loaves

1lb ground turkey breast

¾ cup rolled oats

½ cup milk red salsa

¼ cup fresh cilantro

2 egg whites

2 tsp chili powder

1 ½ tsp ground cumin

¾ milk chunky salsa

½ cup low fat cheddar cheese

Preheat the oven to 400 degrees.  Spray a 12-cup muffin pan with nonstick cooking spray.  In a large bowl combine turkey, oats, red salsa, cilantro, egg whites, chili powder and cumin.  Divide mixture amongst the muffin cups.  Bake for 20 minutes or until no longer pink.  Top eat meat loaf with 1 Tbsp chunky salsa and 2 tsps cheese.

3.  Crunch To Salads or Snacks Is A Good Thing

This is a simple easy way to boost your intake of protein.  Include different types of nuts into your snacks or on the top of your salads. 

Nuts are a great source of protein, healthy omega-3 fats and fiber. 

They are a great addition to any meal plan. 

4.  Extra Protein For Vegetarians

There are plenty of protein-rich options even if you are a vegetarian. 

Foods such as beans, lentils, and quinoa can boost your protein intake. 

Plant based proteins are more prevalent now as well to help vegetarians boost protein intake. 

If you struggle with trying to figure out ways to include more protein into your diet then these 4 simple tips are for you. 

If you are starting to crave the protein rich pudding I mentioned at the beginning of the article you can get it here >>

 

 

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