A high protein diet offers many health benefits. You can easily increase your protein intake with small changes to your diet, like replacing cereal for eggs, snacking on cheese. Or starting your meals by eating protein sources first.
Eat your protein first.
When eating a meal, eat the protein source first. Especially before you get to the starches.
increases the production of peptide YY (PYY), a gut hormone that makes you feel full and satisfied.
In addition, a high intake decreases levels of ghrelin. The “hunger hormone” and increases your metabolic rate after eating and during sleep UFABET
What’s more, eating protein first can help keep your blood sugar. And insulin levels from rising too high after a meal.
Snack on cheese.
Snacks are a good way to get extra into your diet. As long as you choose healthy ones.
Many common snack foods, such as chips, pretzels and crackers are very low in protein.
For example, a 1-cup (30-gram) serving of plain tortilla chips has 142 calories but only 2 grams.
In contrast, a 1-ounce (28-gram) serving of cheddar cheese contains 7 grams. Along with nearly 30 fewer calories and 6 times as much calcium.
Additionally, cheese doesn’t seem to raise cholesterol levels much. Even among people with high cholesterol. In fact, some research suggests that cheese may even benefit heart health.
Replace cereal with eggs
Many breakfast foods are low in protein, including toast, bagels and cereals.
Although oatmeal contains more protein than most cereals. It still only provides about 5 grams in a typical 1-cup (240-gram) serving .
On the other hand, 3 large eggs provide 19 grams of high quality. Along with important nutrients like selenium and choline.
What’s more, several studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours. So you end up eating fewer calories later in the day.