A high protein diet has become very popular lately because it helps reduce body fat, improve muscle strength and build lean muscle mass. The high protein diet also helps increase energy levels and boost metabolism.
Are you looking for ways to follow a high protein diet? If so, you might find this article interesting. This article will give you some simple ideas to follow a high protein diet.
High Protein Food to Eat: Vegetarian & Nov Vegetarian!
There are several ways to follow a high-protein diet. But choosing high protein food for vegetarian & high protein food for non-vegetarian difference cames up. Hence here’s the complete guidance for how to follow a high protein diet whether you’re a vegetarian or non-vegetarian.
High Protein Food for Vegetarians
List of high protein sources for vegetarian:
Tofu
Protein content: 8gm
How to eat: Rost or bake with a seasoned salt
Lentils
Protein content: 9gm
How to eat: Soup, stew, curry & etc.
Edamame
Protein content: 11gm
How to eat: Lightly seasoned with salad
Beans
Protein content: 9gm
How to eat: Patties, burritos, soup, salads & so on.
Quinoa
Protein content: 6gm
How to eat: Salad, upma, khichdi, pulao & etc.
Low Fat Cheese
Protein content: 15-20gm
How to eat: Sandwiches, pasta, burger, lasagne and so on.
Note: Carries too much calories.
Chia Seeds
Protein content: 16gm
How to eat: Sprinkle in salads, smoothies, juices, sweet treats & so on.
Nuts
Protein content: 20-25gm
How to eat: Rost or baked with seasoned spices or eat as it is.
High Protein Food for Non-vegetarians
List of high protein sources for non-vegetarians:
Egg Whites
Protein content: 11gm
How to eat: Boiled, souffle, scrambled,omelette & etc.
Salmon
Protein content: 23-25gm
How to eat: Bake & seasoned with spices & so on.
Tuna
Protein content: 23-25gm
How to eat: Pasta, patties, soup & so on
Shrimps
Protein content: 18-19gm
How to eat: Grill,bake or roast with black pepper
Chicken
Protein content: 24-26gm
How to eat: Soup, roast, bake, grill & so on
Anchovies
Protein content: 29gm
How to eat: Salad, soup, roasted with veggies & so on.
Why Follow a High Protein Diet?
A high protein diet is often recommended for those who want to lose weight or build muscle mass. But why should you follow such a diet? What are the benefits? High protein diets are typically associated with increased muscle growth, improved athletic performance, and reduced body fat. They also tend to promote satiety and reduce hunger. However, some studies suggest that a high protein diet might increase the risk of kidney stones. If you are already prone to developing kidney stones, then it is better to stick to a low protein diet.
How Much Protein Should I Intake?
It is vital to consume enough protein on a daily basis in order to maintain excellent health. Protein needs vary from person to person. Experts recommend that most active people consume 0.54-0.9 gramme of protein per pound of body weight (1.2-2 gramme per kg) every day. We hope that our readers are now aware of some of the best protein-rich foods to choose from, which include both animal and plant-based sources. Try including a few of the high protein foods on this list into your diet to help you meet your daily protein requirements.
Quick Ways to Follow High Protein Diet:
Even for people with various dietary restrictions, there are numerous methods to add more protein in the diet. People who adopt a vegetarian or vegan diet, or who eliminate dairy, can, for example, consume a high-protein diet. People can either add more protein to their current diet or adopt a specific high-protein diet plan.
When undertaking a high-protein diet, the following actions may be beneficial:
- Calculate your protein requirements based on body weight.
- Make a weekly meal plans.
- Start a day with high protein breakfast
- End your day with protein-packed best organic protein shake
- Find more high protein sources.
- Each meal should contain at least 25-30 grammes (g) of protein from a rich protein source.
- Keep a food journal to note the amount of protein you intake.
- Add strength-training to your workout routine.
- Enjoy a protein shake after workout.
Take Away:
Following a high protein diet is not as complicated as it seems; if you follow the correct and easy guidelines, this can make the process smoother. As a result, this article and the tips mentioned above are here to provide you with the correct way to follow a high protein diet. Furthermore, organic protein powder shakes play an important role in meeting your protein requirements, so choose high-quality protein-rich protein powders. Check out our list of the best organic protein powder for weight loss to help you achieve your fitness goals.