Do you remember the high school chapter on protein and the necessity of high protein food items for the body? Why protein is necessary for the body? Protein helps our body to grow and repairs the tissues.
For the overall growth of our body protein are very necessary and helps to build muscles, blood, cell, necessary enzymes and ensure the proper functioning and flow of hormones.
Apart from that many studies suggests that protein also helps to lose weight.
According to Dietary Reference Intakes(DRIs), around 1 gram(0.8g) protein is required for each kilogram weight. For example, if your weight is 60 kg, then you need 60 grams of protein each day.
So to fulfill the requirement of the protein you need to add a lot of protein sources. Many gyms going people add external protein power to complete the need of the protein for the recovery of the body.
We are listing all the easily available high protein food items that you can add to your daily meal.
As you know, Milk is the universal product for all the nutrients that are needed to the body and protein is no exception to that. Around 250ml serving of milk provides you approximately 8-9g of protein.
A lot of types of milk packets are available in the market as per your requirement. If don’t want to add more fat to the body, you can prefer milk with minimum fat.
2- Greek yogurt
Don’t put so much stress on the name. It’s just curd in other form. It is very much thicker and have great amount of protein than curd.
So consider putting a place for it in your meal. Greek yogurt can serve you up to 20g of protein in just 200g of it. Avoid yogurt with added sugar.
3- Peanuts/ Peanut butter
Peanuts are also rich in protein and help to lose weight. Peanut butter is obtained by grinding peanut only but it is high in calories, so suggested to take in adequate amount.
Dal is the well-known daily meal for the Indian sub-continent having the richness and major source of protein.
Any type of dal/pulse will serve the purpose But Lentil (red masoor dal) has the highest protein richness up to 24gm per serving. So keep serving dal to your meal on a daily basis.
Soybeans are again a major source of protein and easily available. It can serve up to 36g of protein. Alternatively, you can use soy milk, soy flour, etc.
Derived from milk cheese contains 22g of protein per 100g. It is also low in calories that is helpful for weight loss.
Oats are favorite when it comes to losing weight. You can add it to your daily breakfast meal also. Almost zero in fat, it gives the healthiest option.
Apart from nutrients like fiber and magnesium, it is also rich in protein. It provides 13g of protein per 100g serving.
Eggs are an excellent source of protein for non-veg eaters. Per serving of 100g can provide you up to 10g of protein. One egg weighs around 50g. So 2-4 eggs per day will do the job for you.
9- Whey protein powder
Protein powders have come to a great rescue for a modern lifestyle where people have hardly the time for a healthy breakfast or meal.
It is better to take the protein from natural sources, but for the people who are doing very hard workouts, like going to the gym or running marathon protein provides instant recovery and increases the strength.
So that’s all for now. I hope you all add high protein food items to your day to day meal and help your self to lose weight.
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