Proteins are one of the most essential macronutrients in our diet, adding to carbohydrates and fats. Consuming these proteins is one of the essential habits in any eating plan since they guarantee the proper functioning of vital systems, in addition to maintaining the proper functioning of the metabolism and participating in the formation of muscle mass.
In addition to the benefits mentioned, protein consumption helps satisfy hunger quickly, representing a healthy option to reduce weight without going hungry.
Do you want to know more about the benefits of proteins in the diet? Continue reading!
Benefits of proteins in our diet
- The feeling of satiety: protein helps you generate a more incredible feeling of fullness at meals, which prevents you from arriving at the next meal very hungry, and, therefore, reducing calorie intake. A key incentive for people who want to lose weight.
- Protein needs more energy to be digested. Here, we refer to the thermic effect of food (TEF). When we consume food, our body expends energy and burns calories to carry out the digestion, absorption, and metabolization of nutrients.
- Helps maintain muscles: Eating adequate amounts of protein helps maintain muscle mass and prevents wasting.
- Protein promotes muscle recovery and growth, along with physical exercise. Protein shakes are a good resource for this. They are handy for active individuals and athletes constantly on the go.
- Protein is good for the body because it forms the main building blocks of tissues and organs and is necessary to help the body repair injuries.
How can we increase protein in our diet?
- Eat protein foods for breakfast: eggs, protein shakes, or Greek yogurt.
- Include protein in every meal: whether it’s just three meals a day or five, try to include protein in every meal: nuts, seeds, hummus, cheese, or other protein sources
- Dairy foods: cow’s or soy milk, for example.
- Goodbye rice, hello quinoa: Quinoa is a whole grain that contains more protein and fiber.
- Protein shakes as a snack: for example, after playing sports, shakes help accelerate recovery and repair of tissues damaged during training. You can also alternate it with protein bars, cured meat, hard-boiled eggs, and canned salmon, which is ideal for a snack.
- Increase the size of your protein servings at meals to about 170-225g, and you will quickly increase your daily protein intake.
- Lean foods: those that do not contain as much saturated fat.
- Vegetables rich in protein: broccoli, corn, asparagus, and artichokes, for example.
- Chia and hemp seeds are excellent sources of plant-based protein; they are also rich in fiber and healthy fats.
Foods that increase protein consumption in our body
To complement your diet, these foods will increase protein consumption in your body:
- Have oatmeal for breakfast: oatmeal cakes or add flakes to yogurt
- Egg white is better than the yolk. They are quickly digested and come in handy after exercising.
- Tuna is also very rich in protein.
- Low-calorie chicken
- Red meat is rich in iron, calcium, and fiber.
- Brown rice and quinoa.
- Vegetables: spinach.
- Fresh fruits.
- Skimmed dairy.
- Healthy fats.