✨Why eat proteins✨

Eating protein at every meal is important for your health, as it helps to:

Increase satiety, which can help with weight loss

Favor muscle mass gain

Transport oxygen in the blood and muscles

Reserve essential nutrients for life

Compose cells, tissues, muscles, skeleton, skin, hair, nails, and organs such as the heart, lungs, and kidneys

Form substances that are vital for the functioning and defense of the body, such as hormones, enzymes, neurotransmitters, and antibodies

However, it is important to exercise moderation and know the ideal amount of protein to eat. Excessive protein consumption can pose health risks, such as: Increased risk of cardiovascular disease, Kidney stones, Weight gain, Liver problems.

The ideal is to consume between 0.3 and 0.5g/kg of protein per meal.

⏩️ #increasingprotein Protein is made up of amino acids, which are chemical building blocks. Your body needs 20 different amino acids to function correctly, but it can only produce 11 of them. The remaining nine, called essential amino acids, must come from the protein you eat.

You can get all the essential amino acids you need from animal foods and three plant sources: soy protein, quinoa, and Quorn.

#proteins #nutritiontips✔️ #foodstogainweight #gethealthy

Diet With Me

🥣 Breakfast: healthy high-protein breakfast foods include:

Low-fat Greek yogurt

Whole wheat bread with nut butter

A breakfast burrito with black beans

Oatmeal topped with chopped nuts

Cottage cheese

A smoothie (blend in high-protein ingredients such as hemp seeds, yogurt, nut butter or protein powder)

🥣 Lunch and🥣 Dinner: Some food sources of dietary protein include:

lean meats – beef, lamb, veal, pork, kangaroo

poultry – chicken, turkey, duck, emu, goose, bush birds

fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams

eggs

dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)

nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds

legumes and beans – all beans, lentils, chickpeas, split peas, tofu.

Some grain and cereal-based products are also sources of protein, but are generally not as high in protein as meat and meat-alternative products.