Why and How Should You Increase Your Protein Intake?

Protein is a food that is essential for many biological processes, including tissue growth and repair, immune system support, and enzyme production.

Source: Harvard Health

Our body needs a balanced diet to get the energy, minerals, and other health benefits it needs. It promotes health, both physically and mentally, and works to ward off disease.

Easy Dietary Changes to Increase Your Protein Consumption

Increasing your protein consumption can promote muscular health, help you control your weight, and improve your general well-being. To make sure you obtain a variety of nutrients in your diet, keep in mind to choose a diversity of protein sources.

By making simple dietary adjustments like swapping cereal for eggs, munching on cheese between meals, or putting more emphasis on protein sources at the start of meals, you may simply improve your protein intake. You may increase your protein intake by making these easy changes.

Impact of a High-Protein Diet on Metabolism and Calorie Burn

Increased calorie burning and a boosted metabolism are benefits of a high-protein diet. It has been demonstrated to possibly boost your calorie burn, which can aid in weight management.

Compared to lipids and carbs, protein has a considerable effect on metabolism. When digesting protein compared to fats or carbohydrates, your body expends more energy. Consuming protein can temporarily enhance metabolism by 20–30%, compared to 5–10% for carbohydrates and 3% or less for fat.

High-protein diets can also raise the resting metabolic rate, increasing the number of calories burned while at rest. Therefore, foods high in protein can increase metabolism more than foods high in fats or carbohydrates.

Why Should You Consume More Protein?

Increasing your protein consumption can enhance your metabolism, maintain your muscles, and improve your general health, among other things.

Muscle Maintenance:Increasing your protein consumption can enhance your metabolism, maintain your muscles, and improve your general health, among other things.

Satiety: Protein-rich foods can make you feel full and satisfied, which lowers the chance that you'll overeat or nibble on junk food.

Amino Acids:Proteins are made up of amino acids, which are necessary for the generation of hormones and the support of the immune system, among other body processes.

Boosted Metabolism:It has been demonstrated that consuming a lot of protein considerably enhances metabolism and increases the quantity of calories expended, which can help with weight management.

How Can Your Protein Intake Be Increased?

Here are some ways to increase your protein intake. Remember that depending on your age, gender, and degree of exercise, your body may require varying quantities of protein. Establishing a balance that works for you is crucial.

Dietary Adjustments: Replace low-protein foods with high-protein ones, such as by adding more dairy and animal proteins to your meals or by switching eggs for cereal.

Plant-Based Sources:Vegetarians should include plant-based sources of protein in their diets, such as beans, lentils, nuts, and seeds.

Protein Supplements:If you have specific dietary needs or preferences, protein smoothies or supplements are useful strategies to increase your protein intake.

Balanced Meals:Start your meals with sources of protein to make sure you prioritise ingesting protein.

What Are a Few Plant-Based Sources of Protein? 

Protein from plants is widely available and provides a nutritious substitute for protein from animals. Here are some popular plant-based protein sources, along with insights:

Tofu, tempeh, and edamame are some of the best sources of plant-based protein. Soy products like these are also known as tofu, tempeh, and edamame. They come from soybeans and are very well-liked in East Asian food.

Quinoa: Quinoa is a versatile grain that contains all nine necessary amino acids, making it a complete protein. It's a great option for people who want to eat more plant-based protein.

Pulses:Pulses are plentiful sources of plant-based protein. Examples include lentils, chickpeas, and black beans. They are a terrific addition to your diet because they are not only nourishing but also high in fibre.

How Can Protein Prevent Muscle Damage Brought on by Ageing?

In order to stop the deterioration of muscles brought on by ageing, protein is essential. Maintaining muscular strength and function as you age can be greatly helped by ensuring an appropriate and balanced protein intake through both regular meals and, if necessary, supplements. One important step in the direction of healthy ageing is including protein in your diet.

By preventing sarcopenia, or the degradation of muscle mass brought on by ageing, eating extra protein can help prevent age-related muscle deterioration. As you age, protein helps maintain muscular mass and strength by supplying the critical amino acids required for muscle maintenance and repair.

Additionally, maintaining an active lifestyle that includes resistance training might enhance the advantages of higher protein intake by slowing down the loss of muscle mass.

What Impact Does Protein Have on Blood Sugar Levels? 

Protein appears to be a helpful dietary approach for controlling blood sugar levels when consumed before carbohydrates. For people with diabetes or those attempting to stabilise their blood sugar, it may result in reduced post-meal glucose and insulin levels.

It slows down carbohydrate digestion and absorption, limiting sharp blood sugar increases. Particularly for those with diabetes or those trying to regulate their general blood sugar levels, this may help maintain a healthy blood sugar level.

Individual answers, however, may differ, so it's crucial to speak with a healthcare provider or nutritionist to figure out the best course of action for your particular requirements.

Written by-Sneha Rani