In recent years we’ve become more aware of how important protein in when it comes to building a healthy body and losing weight. Protein also keeps you feeling full for hours so it’s a great choice for those looking to cut calories without going hungry. But are you getting enough protein? Here we explain how much protein your body needs each day and how to make sure you’re getting your protein quota in order to boost weight loss on Phen Caps.
How Much Protein Do I Need?
You’ll find many articles online saying that women need around 46g per day and men need 56g per day. However, it depends how much you weigh. The Dietary Reference Intakes (DRI) explains that individuals over 19 need 0.36g of protein per pound of bodyweight each day. So these average amounts are for a woman weighing around 130lbs, and a man weighing 155lbs. By comparison, an individual weighing 200lbs should be eating at least 80g of protein each day. Speak to your doctor or a nutritionist if you need further clarification of how much protein you need each day. This will then take into account your weight loss goals, current weight and activity level.
How Do I Get More Protein In My Diet?
If we take the example of the person weighing 200lbs again, their minimum protein intake should be 80g per day. Within the typical three meals and two snacks per day, this person should eat around 15-20g of protein each time they eat. But how can you eat more protein to ensure you’re still losing weight with Phen Caps? Here are five ways to do just that:
1. Vary Your Protein Sources
While meat is a great source of protein, red meat can be high in calories and saturated fat. Chicken and fish are great options but you might not want to have them every day. Switch meat for beans and legumes like chickpeas and lentils in dishes like burgers, stews, and pasta dishes. Think veggie lasagna, bean Bolognese, and meat-free chili – you won’t even miss the meat and you’ll save money too! Dairy is another great source of protein, so stock up on low fat cheese, yogurt, and milk. And, when it comes to breakfast, eggs are always a good option and pack in around 8 grams of protein each.
2. Protein On The Side
Often we think of a meal’s protein source as being the meat, fish or eggs. However, it’s possible to get a big portion of your daily protein needs from side dishes. Quinoa is a real winner as it’s a complete protein, much like animal protein. For this reason it’s very popular with vegans and vegetarians who may struggle to get enough protein in their diets. Although it’s technically a seed it has a consistency more like couscous, so it’s perfect in salads and with stir-fries for added protein.
Other grains like brown rice and whole grain pasta contain protein too, as well as breakfast cereals and oatmeal. Then there are beans and legumes which can be added to pasta, stews, soups and salads for more protein. Fruit and veggies can also provide protein; check out the vegetables with the most protein here. In fact, research shows that at least 14% of the calories of all vegetables is protein, and broccoli contains more protein per calorie than steak. Of course, it would be difficult to eat that much broccoli, but it’s good to know that low-calorie foods like veggies count too!
3. Protein-Pack Your Snacks
If your typical snacks don’t contain protein then make sure they do! This top ten of protein snacks shows protein sources with the fewest calories in the form of tuna, hard-boiled eggs, nuts, and seeds. So, upgrade your mid-morning piece of fruit with a 6oz low fat unsweetened Greek yogurt and 1oz of cashews and you’ve got yourself 22g of protein. Or, top wholegrain crackers with a 3oz tin of tuna and that’s 21g of protein right there.
If you’re not getting at least 5-10g of protein when you snack then that means you’re unlikely to reach your daily target. Or, that you’ll have to eat a lot of protein when it comes to one of your daily meals. Even if you’re not particularly hungry, a glass of nonfat milk gives you 8g of protein per 8oz. Or, if you don’t do dairy then unsweetened soy milk has 7g of protein per 8oz.
4. Protein-Power Extras
Why not whip up some homemade hummus for some serious protein power? Hummus is great in sandwiches, burgers and wraps as a sauce and packs in plenty of protein and fiber. Or of course, it’s great as a dip with some vegetable crudités to add protein at snack time. Alternatively, using nonfat unsweetened Greek yogurt as a substitute for sour cream or mayo in recipes will help to cut calories and increase protein. Peanut butter is seen as a guilty indulgence but it does contain a lot of protein, so it’s far better to spread on your toast than jelly.
And then there are seeds, which are great for toppings; we’ve already shown how to add protein to your salad by including veggies like spinach and grains like quinoa. But, topping your salad with a sprinkling of sunflower seeds or pumpkin seeds is a great way to add protein as well as some crunchiness. Chia and flax seeds also contain a lot of protein per tablespoon, and are perfect for stirring into yogurts and shakes.
5. Make It A Protein Shake
While we’re on the subject of shakes, you may find that adding protein powder to a shake or smoothie is a good option. Often it’s a great way to add protein without as many calories to maximize your weight loss. Whey powder is one of the most common protein powders available and contains 135 calories and 17g of protein per 30g scoop. Add frozen berries and a splash of nonfat milk and you’ve got a tasty smoothie packed with protein and fiber. This could serve as a meal-replacement or snack and is perfect to help muscles recover after exercise. And, if you don’t eat dairy, there are many dairy-free protein powders made from hemp, brown rice and pea protein.
Are you getting enough protein each day? If not we hope you’ve found these tips helpful! Let us know by commenting below!