Getting a sufficient amount of protein is very important for your health. This is why the RDI (Recommended Daily Intake) for protein is 50 grams a day (Click Here)Β Having a high protein intake helps with weight loss, your overall health and increases muscle mass.
So today I would like to share with you the super six ways to increase your protein intake.
Make Sure Protein Comes First- when you are eating your meal. Protein gets you feeling satisfied and full, also high protein intakes decrease levels of hunger pains.
Eating protein first can help you with your blood sugar and insulin levels and keep them from rising too high after eating a meal.
Have Cheese Snacks- This is a fantastic way to get the extra protein into your diet, as long as you choose the right cheeses.
If you actually look at the typical snacks consumed by the majority of people which included: Crisp (Chips), Crackers, and Biscuits, etc Β Β they are all very low in protein.
Iβll give you an example: One 35 g bag of salt and vinegar Walkers Crisp (Chips) contains 184 calories and only has 2.3 grams of protein in it. Β
In comparison to Cheddar cheese which contains 6.97 to 7 grams of protein, with 4 times the amount of calcium too.
DID YOU KNOW?: Cheese is of great benefit to heart health, as it does not raise cholesterol levels very high, not even with people who have very high cholesterol.
Have Eggs First Thing In The Morning- If youβre not going to take the time to learn how to read and understand food labels (Click Here) then you would be better off not purchasing cereal at all! As the ones that are typically chosen are the really sugary ones, which is just setting you back on your weight loss goals.
Eggs however are not onlyΒ Bey better for you anyway, they also provide so much more protein than the likes of cereals (including the healthy ones), toast and bagels.
Eating eggs for breakfast makes sure you are fuller for much longer, which means you end up eating fewer calories later on in the day.
This is a super food for sure and here are some more benefits of eating eggs (Click Here)
Choose Leaner Cuts Of Meat- This will add more protein to your meals, and of course lower calories.
DID YOU KNOW?: If you donβt eat meat you should read this (Click Here)
Add Protein To Your Salad– as you may know vegetables provide vitamins, minerals and antioxidants which protect us from many diseases.
The thing with salad though, it does not contain a lot of protein, which leaves you really hungry after an hour or so.
So adding protein to your salad should be top of your to do list. “Which protein foods though”? Some examples belowβ¦
Tuna: 25 g
Turkey Breast: 24 g
Cheese: 22 g
DID YOU KNOW?: Alternatively if you are looking for some good plant based ones⦠Chickpeas are a great choice 19 g of protein per 100 g, and also Almonds which contain 21 g per 100 g.
Eat Fish- Lotβs of it too! This will boost your protein intake. I would recommend if you want to increase your fish intake ASAP to go for canned fish because for one, it requires no refrigeration, which also means you can travel with it. Itβs more ideal to make as a snack or a meal, for everyone who cannot fillet a fish properly.
Though I do encourage you eat all the fatty fish like Sardines, Herring & Salmon. They are great sources of omega-3 fatty acids, which help fight against inflammation and improves your heart health (Click Here)Β
THATβS IT!
I really enjoyed sharing with you the super six ways to increase your protein intake
Please do let me know thoughβ¦
What do you make of all this?
Which was your favourite out of the super six?
What are you struggling with the most when it comes to your weight loss?
Of course Any other questions are always welcome just leave a comment below
Until next time Ciao
     We Look Up 倧
I respect you so much Karim for this! this was the breakthrough for me I needed to get my protein sorted, thank you.
Your Welcome Trace π
Great Post dude, my favorite was number Five good job π
Thank You Nathaniel π
Excellent post Karim. Number one was the best as I had no idea about that one.
Nice to see you care about the vegetarians π
π
Great job
This was good number 2 was the best.
Quality post once again, I’m going to share this
Thank you Ella… Please do π
Why isn’t margarine on the list ?
Good question Andreja please read this… http://www.karimdavid.com/5-health-foods-that-are-junk-in-disguise/
I liked this article because it’s packed with really good information, my favorite one was number 2
Great points made here.
This article has got so much depth I love it!
Thank you Vinay π
Number 6 was the best tip π
I struggle with staying consistent because of my job. I really like number one the most.
I’ve Been looking all over the internet for something like this thank you.
Thank you for sharing this.
π
I feel so educated now. This has really helped me out thanks.
You’re Welcome Ellen π
Number three is the best.
One I did straight away π
Great content as always keep it up.
Thank you ArΓel, It means a lot π
Brilliant.
I think three is the best one.
I’m struggling with having a routine when it comes to meal time, some days I just don’t know what to eat! End up eating a takeaway.
Well it’s not that bro π thank you for reaching out, you must get on the meal plan Dejan (look up and download) we have meals for you to eat which will put you in a good spot for the next 30 days… or more if you so choose.
Very informative, thank you. I always religiously follow the RDA guides on products; too little or too much over long periods will cause problems, but as long as over the long term you are near the guidance then you should be OK.
The body is an intelligent and intuitive organism – it will soon tell you when something is not right. All that is needed is the informed mind to receive the signals.
I can feel your passion Gia! I’ve got some food for thought on two things…. One: remember do not be so rigid with the RDA guide lines… everything changes, the learning process of “what is” never ends. Two: That’s exactly the point the “informed mind” is lacking in our society, because as a majority we are not educated about food properly. We seem to focus much on the science behind what are body does when we eat anything, get thrilled over the fact our body can digest food… but not really expanding on the problems with eating GMO foods for example.
Because what we do not really know we can brush off and ignore (so they think). So even if they know something is not quite right they ignore it, until it cannot be anymore or it goes away… It’s that fingers crossed mentality which is no way to live if you ask me.
Your welcome Gia please spread the word about health as much as you can… thank you for supporting me I love you π
spot on.
The list looks very complete to me π
2 I found to be the best. I’m doing the Cheese dance now π
???
Top Advice here. thank you so much.
Everything I needed to know about Protein you’ve covered, I’m grateful I didn’t need to go hunting for an hour.
Rowan you make me feel blessed thank you π
Five was my personal favourite.
Protein-rich foods might require more time to prepare and prepare as compared to other food choices but it’s all worth it.
Straight upppppppppp
the best one was 6.
Eu gosto de nΓΊmero trΓͺs, quatro e dois dos melhores.
? Oiiiii Obrigado por comunicar comigo como este, vocΓͺ deve ter visto meu IG! Estou feliz que vocΓͺ gosta daqueles … tome cuidado ciao ??
Great content and thank you your meal plan has really helped me!
π
Number five was the best tip.
Ditto
I liked these tips you gave thank you. The best one for me was number 3.
Sick article.
1 or 4 was the best.
I loved everything about this post π
Same. I feel much more confident knowing the in’s and out’s of protein.
Your tips have helped me loose 15 pounds I cannot thank you enough ?
Well done Helena I’m really proud of you π I remember you asking me for help, I gave it and now look Priceless results! I also revived your picture the other night an absolute transformation Helena like day and night, thank you for being an amazing person to coach… It’s people like you that my door is always open too π
Thank you for your kind words Karim, I couldn’t of lost all that weight without your help.
You’ve been amazing, caring and understanding through out.
I’m not going anywhere Ive got new weight-loss goals now I need your help with π
Let’s get it Helena! ??? POWERS to you ? We Look Up 倧
Super tips I love it ?
Great post Karim I really learned a lot. Six is the one I need to work on the most in my diet.
Thank you for the protein advice, I’m going to work on all the tips listed. 3 I like the most because I skip my breakfast most days.
good post Karim well done π
This was useful for my studies thank you sir.
I loved this post. Four was best. I struggle most with all the temptations out there when I go shopping.
5 for me.
the first super was the best one.
I hate eating the breast with out sauce, but I will solider on and eat it anyway thanks.
Your welcome Samuele π
This post was useful for me to use. 6 was my favourite.
Thank for sharing, I’m glad you found it useful π
2
Thank you for including a link to the veg options.
No problem John it had to be done π