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4 Tips to Add More Protein in Diet: Protein is present in every fiber of our body. If we are deficient in protein then it gives us the gift of many diseases. Most of the people in India are deficient in protein. Here we are telling you 4 such ways with the help of which you can easily increase the amount of protein in your diet.
4 Tips to Add More Protein in Diet: Protein is the building block of our body. That means there is protein in every part of our body. Therefore you can understand how important protein is for us. We need 50 to 60 grams of protein every day. Our body does not make this protein itself but extracts it from food. Therefore, we have to eat whatever contains protein. But in India, most of the people are unable to get enough of it and we continue to struggle with protein deficiency. In such a situation, if you take a little care then we can easily include it in our diet. In such a situation, here we are telling 4 such ways with the help of which you can easily increase the amount of protein in your diet.
Ways to increase protein in diet
1. Protein Punch-Start your day with protein punch. Studies show that if you eat a high protein breakfast, you will get 30–35 grams of protein at the beginning of the day. This will make you feel full throughout the day. You can include these easily. For example, 2 eggs contain a total of about 10–12 grams of protein. Greek yogurt is richer in protein than normal yogurt. Similarly, about 18 grams of protein is found in 100 grams of cheese. Lentils also contain abundant amount of protein. In this way, by including these things in breakfast, you can fulfill the protein deficiency.
2. Include protein in every meal- Studies show that eating protein in equal amounts throughout the day improves protein synthesis. This allows the body to use protein more effectively. Therefore, include some good protein source in every meal. There are easy ways to do this. For this, you can include grilled chicken, fish, eggs, cheese, tofu or pulses in lunch. People who are vegetarian should eat dal, rice or chapati. Include protein-rich dishes like rajma, chickpeas, lentil soup, paneer curry or tofu stir-fry in dinner.
3. Smart snacking with protein- According to Harvard Health, a snack with low calories and high protein helps slow down digestion and keep blood sugar stable, which helps a person feel full for longer and can avoid overeating at the next meal. Therefore, when you snack, do not eat crisps and puffed rice. Instead, take protein-rich snacks. In this you can consume things like gram, dry fruits, peanuts, almonds and pistachios. These can be eaten by adding them to Greek yogurt and berries. Consuming chia seeds will be rich in protein. Prepare chia pudding for this delicious and protein-packed option.
4. Add protein boosters to daily diet- Even small changes in regular eating can make a big difference. The total daily protein intake can be easily increased by adding protein rich foods. For this you can easily add some seeds to your food. Sometimes pieces of cheese can be added. For example, add small cubes of paneer in poha, upma, vegetable or salad. Similarly, pulses or sprouted grains can be added to soups and pulses. All this mixes easily and there is not much change in taste. Also the nutritional value increases significantly.
