Top 5 ways to increase protein intake in daily diet


Our food is supposed to have nutrients like carbohydrates, proteins, fats, vitamins and minerals. All of these have special roles in the growth and development of the body in early stages of life and of maintaining good health as we grow old. Lack or shortage of any of these in our diet can cause various kinds of imbalances and disorders in our body. Most common sin done by any of us is binging too much on fatty and carbs-rich food. These lead to one major problem called obesity or weight gain that eventually opens the can of various diseases.

So, keeping weight in check is not the prime requirement of celebrities and athletes only. It is required for the good health of the people from all walks of life. RDA recommendations have suggested the daily intake chart of various nutrients which collectively constitute a balanced diet. Following it can be one of the ways of maintaining good nutrient levels in our body. But, when the challenges are a bit tough like losing weight, or building the body muscle mass, RDA recommendations alone won’t help. There has to be an overall alteration in the diet.

One of the most common recommendations for altering the diet is to increase protein intake. Obese people have to reduce the intake of fat and carbs drastically. But, this certainly does not mean starving or making unhealthy choices of fad diets. The sustainable way of adopting healthy diet is offered by protein part in our food.

Listed here are some of the practical ways which you can adopt to increase the protein intake to assure reaching its levels as per the recommendations.

  • Replace carbs with eggs and greens

    Simple and refined carbohydrates when consumed in excess do not break down completely and go out of the body; instead, they get accumulated in the form of fat cells. Thus, it is better to replace them with protein-rich foods. Proteins are a bit complex in nature. They reduce hunger pangs, contribute to muscle mass and provide ample energy too. Eggs are the most important source of protein, if we talk about morning foods only. So, start the day with eggs.

    Moving further into the day, greens in the plate allow easy digestion and enable fast bowel action. Thus, the food is not stored to contribute to the fat levels and the problems like bloated stomach, etc. can be handled with added effectiveness.

  • Use lots of dried nuts

    Oatmeal is considered to have low carb content, but it does not provide much protein too. So, to enhance the protein levels in the food, it should be fortified with chopped almonds and nuts. This makes the whole serving rich in nutrients as well as filling too.

  • Use cheddar cheese in recipes

    Some sandwiches can taste the best with cheddar cheese and they will also be rich in protein content. Also, snacking on cheddar cheese is also a good option to make up for the deficiency of protein in daily diet.

  • Switch to lean meat

    Having lean meat but a bit larger in size also increases the protein intake in the daily diet. The users of lean meat get about 24g of protein in single serving of 112g.

  • Munch on Edamame

    This is another effortless way of having more protein in the daily diet. Edamame is nothing but steamed soybeans in the unripe state. These contain about 17g of protein and ample calories for managing workouts and exercises required for body-builders and athletes.

The bottom line

The bottom line is that the food is the main source of energy for our body. Our sedentary lifestyles require less carbohydrate content. Those who have active lifestyle like bodybuilders and athletes, or those going through some conditions like pregnancy have higher requirements of protein. So, try the ways mentioned above to increase the protein content in the diet. Making smoothies using protein supplements like IZ whey protein can also be helpful when you cannot manage to get the required dose through meals.

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