How To Get Protein In Your Diet

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Whip Up A Tofu Dessert

What Happens To Your Body on High Protein Diet

Before you turn up your nose at tofu, keep this in mind, straight from Wong : Dessert tofus are usually individual packed and come in many flavorsthe brand Sunrise has maple caramel, custard, banana, peach mango, coconut, almond, and lychee. Bring them along as a side with your lunch or have it as a snack. For dessert, top with warm fruit and a drizzle of chocolate syrup or sugar-free monkfruit syrup . A small individual pack has as much protein as an egg! Check out the best high-protein foods for vegetarians.

Paneer Mushroom And Peanuts

Having a small snack handy is excellent to give you that energy boost in the second half of the day. Sautéing some paneer or mushrooms, and boiling peanuts and giving them a chaat twist are some great options for this.

Having a tiny snack increases your protein intake. It also helps manage your portion size for dinner as a snack reduces the gap between meals, effectively reducing hunger and cravings.

A Healthy Diet Will Help Your Hair Get Stronger

Our diets impact everything from our mood to energy level, and according to WebMD, what you eat could directly affect your hair growth and thickness. So if you lack specific nutrients, you may need to switch up your diet, which can affect your hair growth cycle.

Omega 3 nutrients are essential for healthy, shiny hair. According to the National Library of Medicine, one study found that Omega-3s fish oils helped promote the hair growth of rodents. Another study published in Wiley Online Library observed that women taking omega-3 and omega-6 supplements for six months had thicker hair. Besides taking supplements, you can get a good dose of omega-3 by adding the right food to your diet. For example, eating more fish like salmon, mackerel, and tuna is an excellent source of Omega 3. You could also sprinkle your choice of flaxseeds, chia seeds, or walnuts into your daily salad. Also, your mom was right eating your vegetables benefits everything, especially broccoli, cauliflower, and Brussels sprouts, a rich source of Omega 3 that will help promote hair growth .

Since our hair is made out of protein, including enough proteins in your diet is essential for healthy hair, and a protein deficiency can be attributed to hair loss. According to Healthline, a great way to get enough protein is to eat eggs, considered a superfood for obtaining the proper healthy-hair nutrients.

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Why Is Protein Important

Protein is important because it is the basic structural and functional unit of all cells in our bodies.

They provide the structure, support, and function of our muscles, skin, and organs, and can even act as enzymes or hormones.

Proteins are made up of long chains of amino acids that are essential for cell growth, repair, and maintenance.

How Much Protein Do You Need

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The recommended daily amount for adults is .36 grams per pound of body weight. But research shows older people do better with at least .45 grams per pound. To get that, you could eat:

  • 1 medium chicken breast
  • 1 cup of Greek yogurt, and
  • 2 tablespoons of peanut butter

You may need more if you have muscle loss, or less if you have kidney disease. Talk to your doctor about whatâs right for you.

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Here Are 21 Easy Alternative Ways To Add Protein To Your Diet:

  • 1 cup peanuts: 41 grams of protein.
  • 1 cup pumpkin seeds:39 grams.
  • 1 cup cheese :36 grams
  • 1 cup tempeh:34 grams
  • 1 cup low-fat cottage cheese:28 grams
  • 1 cup oats:26 grams
  • ½ cup tofu:22 grams
  • 1 cup non-fat Greek yogurt:22 grams
  • 1 cup kidney beans:21 grams
  • 1 cup white beans:19 grams
  • 1 cup pinto beans:19 grams
  • 1 cup lentils:18 grams
  • 1 cup edamame:17 grams
  • 1 cup lima beans:15 grams
  • 1 veggie burger:11 grams
  • 2 tablespoons peanut butter:9 grams
  • 1 cup tofu yogurt: 9 grams
  • 1 cup cooked quinoa: 8 grams
  • 1 cup skim milk:8 grams
  • 1 cup soymilk:7 grams
  • 1 tablespoon miso:2 grams

How To Get Longer And Thicker Hair According To Science

Have you ever watched a rom-com and dreamed of having the leading actress’ beautiful long hair? . You are not alone. So many women have longed to do that slow-motion movie-style hair toss with long luscious locks, but for many of us, having long thick hair seems like an unattainable goal, and the pandemic didn’t help. According to the medical journal Lancet, 22 percent of women in one of their studies reported hair loss was one of the symptoms of COVID-19. Generally, how fast your hair grows depends on factors like age, hair type, genetics, and overall health .

But don’t fret just yet science has come to the rescue. Thanks to research, there are so many ways that you can promote hair growth, and these may include adding more protein to your diet and changing up your hair care routine. Of course, finding the right way to make your hair longer and thicker may take trial and error and a good dose of patience, but once you discover what works for you, you won’t regret going on the journey. We’ve collated some of the best science-based tips to help you have longer, thicker hair faster, so you can be on your way to doing that hair toss you’ve always dreamed of doing.

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Diet Tips To Increase Protein Intake For Vegetarians

When one thinks of protein, steak, eggs, or chicken might come to mind. But suppose youre not a big meat eater and are a vegetarian or, well, an eggetarian. In that case, you have other options to make sure you get the recommended amount of protein that your body needs. Protein is a macronutrient and the building block of your body. It gives about 4Kcal of energy for every gram of intake and is essential to our diet. In addition, diets rich in protein promote muscle strength, satiety and weight loss.

A common concern about vegetarian diets is that they might lack sufficient protein. However, talking to experts clarifies that a well-planned vegetarian diet provides you with all the nutrients you need. Not just this, certain plant foods contain significantly more protein than others. What most of us dont realise is that protein doesnt just come from animal-based foods. Many plants are, in fact, extremely high in protein, too.

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How Important Is Protein In Your Diet

What I Eat in a Day | High Protein Vegan Easy Dinner Recipes

Protein is an important part of every diet as it serves not only as fuel for cells but also plays an essential role in the creation and maintenance of cells.

You might have seen videos or read articles about the daily consumption of protein to stay fit and healthy. You may even have noticed the rise of protein supplements in the market nowadays.

If you are just starting on a healthy diet and want to know more about proteins or already know about the benefits of protein but want to know more about it, we have compiled all the useful information that you need to know about protein in this article.

From the importance to sources of protein, we have it all covered for you to have that knowledge that can benefit your health.

Lets go ahead and take a look at the key information that surrounds protein.

Contents

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Incorporate Hair Serum Into Your Beauty Regimen

One of the easiest and most accessible ways to improve your hair’s overall health is to use hair serums as part of your beauty regime. Although serums are not a miracle treatment, they can help your scalp and encourage hair growth, per Cosmpolitan. According to Health, they work by “activating blood vessels to carry oxygen to the follicle’s root and accelerating hair growth.”

Hairstylist Anthony Dickey told Mind Body Green, “if you are trying to grow it longer, you need to keep it moisturized,” and serums do just that. Most serums include fatty-acid-rich oils that benefit the hair by providing strands with hydration, and Dickey says this is especially beneficial for those with dry or brittle hair. For best results, trichologist Tiffany Young recommends looking for serums with natural ingredients like castor, rosemary, pumpkin seed oil, or menthol, as these as these assist in treating dandruff, fungal infections, dryness, and some forms of alopecia, per Health.

Like with all topical hair treatments, it’s important to remember that hair serums don’t work overnight and that it may take time to see visible results. Speak to a hair expert about finding the right hair serum for your scalp and hair type. If, at first, you don’t succeed, don’t give up on finding the best product for you, as this can take patience and a willingness to experiment with a variety of products.

How Much Protein Does Your Body Need

Daily consumption of protein is recommended for everyone but the amount of intake can vary depending on activity levels.

Athletes have different protein needs than office workers. Several other things can affect how much protein your body needs but you can do a quick calculation as follows:

Your weight in pounds x 0.36 = Needed Daily Protein in Grams

For a more accurate calculation that will have you choose the activity level, you can also go to a DRI Calculator to calculate. You can also visit your doctor for recommendations on your daily protein intake.

Also Check: High Protein Breakfast Recipes For Weight Loss

Easy Ways To Increase Your Protein Intake

Getting enough protein is important for your health.

For this reason, the Daily Value for protein is 50 grams per day.

However, some researchers believe that many people should be eating significantly more than this amount .

A high protein intake offers several potential health benefits and could help increase weight loss, enhance muscle growth, and improve your overall health.

Here are 14 easy ways to eat more protein.

Eat Proteins Before Carbs

Vegetarian Protein Chart

Findings of a small 2015 study suggest that eating protein before carbohydrates could help with maintaining a healthy blood sugar level.

In this study, participants ate two identical meals on two separate days but changed the order in which they ate the proteins and carbs.

The researchers found that the participants glucose and post-meal insulin levels were lower when they had eaten the proteins first.

Research shows that protein has a satiating effect on appetite, helping people to feel fuller for longer. This is, in part, because protein decreases levels of the hunger hormone ghrelin.

A found that consuming 2530 g of protein at every meal can help regulate the appetite and facilitate weight management.

This, in turn, may help protect against cardiometabolic diseases, such as diabetes, heart disease, and stroke.

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How To Add Soy Milk To Your Diet

Soy milk can be found in grocery stores, health food stores, and restaurants around the country. You can also make soy milk at home.

Soak ten ounces of soybeans in water overnight. Then boil these beans in twelve cups of water for ten minutes. Blend the water and soybeans together until smooth, then simmer for another forty minutes. If you like, you can add a pinch of salt or sugar to taste. When you finish simmering the soybeans, strain the mixture through cheesecloth to remove solids. You can store the soymilk for up to a week â about as long as dairy milk lasts.

Here are some ways you can include soy milk in your diet:

  • Add soy milk to a smoothie
  • Use soy milk in your coffee
  • Eat cereal with soy milk
  • Use soy milk in baked goods
  • Make a bechamel sauce with soy milk
  • Use soy milk in curry

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Muscle Mass And Strength Increase

Protein increases muscle mass and helps develop better muscles. If you are strength training, a high protein diet can help you see better results as it helps in muscle repair and growth.

Even if you are not working out, having more muscle mass has its benefits like reducing the risk of injuries, improving metabolism, and providing support to bones.

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Prioritize Protein After Weight

After bariatric surgery, your stomach will hold considerably less than it did before. To consume the recommended amount of protein, youll want to make some lifestyle adjustments.

After your weight-loss surgery, youll need to prioritize protein over fat and carbohydrates. Although fat and carbohydrates are important, the key is to consume protein first. At each meal, make sure to eat your serving of protein before anything else.

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Trimming Your Hair Often Helps It Grow

10 Foods That Easily Add 100g Protein Everyday

When growing your hair, the last thing you want to do is go to the hairdresser and have it cut ironically, trimming your hair more every six to eight weeks will help it grow faster. If you want your hair to be long, thick, and strong, you should consult your hairdresser about creating a regular trimming schedule based on your hair type, per Good Housekeeping.

The main problem with not getting your hair cut regularly is split ends. Meri Kate O’Connor, a senior colorist and educator at Eva Scrivo Salon in New York City, says, “When the split goes up the hair shaft, it becomes so thin that it breaks.” In addition, the longer you wait between cuts, the more your hair is susceptible to breakage, which is detrimental to hair growth because “once you split your hair, there’s no way to repair it,” O’Connor told Good Housekeeping.

Unmanageable hair and split or sticky ends are signs that your hair needs a trim, but it’s best not to wait for these. “Truthfully, it is best to give your hair a trim before these signs because once you see them, there is already damage done,” Philip B, a celebrity hair treatment expert, told Good House Keeping.

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Try Using A Topical Protein Treatment On A Regular Basis

According to a 2017 study, protein deficiency has been attributed to reduced hair growth. The best way to increase protein intake is by eating foods like certain vegetables, nuts, yogurt, and fish . “Your daily protein intake should be 30% of your total calorie count. A diet rich in protein is crucial for healthy hair growth,” explains Dr. Zeel Gandhi, per Skinkraft. Although some women prefer protein supplements for hair growth, using topical protein treatments is another method that works as it nourishes hair, protects it from damage, and reduces breakage, per Skinkraft.

You could opt for store-bought shampoos and masks if you want to incorporate topical protein treatments into your hair routine. If you’d like a salon-based treatment, ask your hairdresser about keratin treatment, a protein usually used at salons because it is chemical based. For those, who prefer a more natural solution, you could make a homemade topical protein treatment using eggs and yogurt. “Beat the egg and yogurt in a bowl to form a smooth paste. Apply this to your scalp and hair. Wash with a mild shampoo after 30 minutes to get smooth and shiny hair,” advises SkinKraft. At-home protein treatment can be used on a regular basis, weekly or monthly, depending on the condition of your hair and scalp, according to .

Add Hummus To A Sandwich

Forget the fattening mayonnaise and cheese you can satisfy your need for something super creamy by spreading hummus on your sandwich instead. The chickpeas in your hummus are packed full of protein, and the flavorful herbs and garlic can be added to give your sandwich some zingwithout the grease and fat. To make your own hummus at home, check out our 11 Tips for Making the Perfect Homemade Hummus!

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Based On Weight And Activity

Other ways to get a more specific protein goal may consider lean muscle mass and/or physical activity level.

The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so a person who weighs 165 pounds, or 75 kg, would need about 60 grams of protein per day.

However, your protein needs may increase if you are very active. The Academy of Nutrition and Dietetics, the American College of Sports Medicine, and the Dietitians of Canada suggest that athletes need more protein.

These organizations suggest that athletes consume between 1.2 grams and 2.0 grams of protein per kilogram of body weight per day, with endurance athletes at the lower end of this range and strength and power athletes at the higher end.

Choose Meats With Higher Protein Percentages

Can You Get Enough Protein From Plant Foods? PLANT

The higher the protein percentage, the more protein youll get per calorie.

Fortunately, many meat and poultry options have high protein percentages:

  • Chicken or turkey breast, thigh, drumstick, and wings
  • Ground chicken and turkey
  • Lean steaks, such as the eye of round, top sirloin, and filet mignon
  • Lean or extra-lean ground beef or pork
  • Pork tenderloin, chops, and roast
  • Lamb tenderloin, leg, and shank
  • Bison, buffalo, and other game

What about beef ribeye, prime rib, pork ribs, and pork belly? Feel free to enjoy these fattier meats sometimes if theyre your favorites. But if your goal is to boost protein intake and cut back on fat, choose meats with higher protein percentages most of the time.

See the complete list of protein percentages for poultry and red meat.

Here are a few tips for making leaner cuts of meat taste great:

  • Use generous amounts of basil, cumin, rosemary, tarragon, or other herbs and spices in cooking.
  • Intensify the flavors of meat, poultry, and fish with high-heat cooking methods like pan-searing, grilling, or broiling.
  • Keep the skin on your poultry. Although youll get a bit more fat, eating the skin on your chicken or turkey can make your meal more enjoyable.
  • Slow-cook tough, lean cuts with moisture like broth, tomato juice, red wine, and seasonings.

Also, try our popular high-protein meat and poultry recipes:

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