The short answer is that consuming up to 140 grams of protein is not easy, but it is doable. Each 1 ounce of meat contains about 7-9 grams of protein, depending on the meat, with fish and beef usually at the higher end of that range. Therefore, in order to consume 140 grams of protein daily, you must consume a lot of meat (12 ounces or more) as well as other high-protein foods like eggs, whey protein, and possibly dairy products (yogurt, milk).
A high-protein diet has many health advantages. Changes to your diet, such as consuming cheese, eggs in place of grains, or eating a protein-rich food before your main course, can help you consume more protein.
Learn how to consume 140 grams of delicious, healthy protein each day in this article!
Why Do You Need to Consume More Protein?
You may feel fuller for longer after consuming protein. Many health advantages, such as gaining muscle mass, might be brought about by it. There is debate over how carbohydrates and fat affect health. But almost everyone acknowledges the significance of protein.
The majority of people consume enough protein to avoid deficiency, but some people would benefit from consuming much more protein. A high-protein diet has been linked to significant advantages for weight loss and metabolic health, according to numerous studies.
Here are 3 evidence-based arguments for increasing your protein intake.
Lower Appetite and Hunger
The three macronutrients — fats, carbs, and protein — affect your body in different ways. Protein, according to studies, is by far the most filling. It makes you feel more satisfied even after eating less.
This is partly because protein reduces your level of the hunger hormone ghrelin. Peptide YY, a hormone that makes you feel full, is also increased by it. These effects on hunger can be strong. In a study, consuming more protein—from 15% to 30% of total calories—made overweight women consume 441 fewer calories per day without making any conscious dietary sacrifices.
If you need to lose weight or belly fat, consider replacing some of your carbs and fats with protein. Simple solutions include reducing the amount of potato or rice in your serving and increasing the amount of meat or fish by a few bites.
Lower Cravings for Late-night Snacks
The two are not the same when you have a food craving. Your brain also needs nutrients and energy because it craves rewards. Yet, cravings can be incredibly hard to control. The best way to overcome them may be to prevent them from occurring in the first place.
Increasing your protein intake is one of the best preventative measures. A high-protein breakfast also decreased cravings and late-night snacking, according to a study of overweight adolescent girls. One of the primary brain hormones involved in cravings and addiction, dopamine, may function better as a result, which may mediate this effect.
Helps Keep Fat Loss
Many people who increase their protein intake tend to lose weight almost immediately because a high-protein diet speeds up metabolism and causes an automatic decrease in calorie intake and cravings.
In one study, overweight women who consumed 30% of their calories from protein lost 11 pounds (5 kg) in 12 weeks even though they didn’t consciously restrict their diet.
Protein also has benefits for fat loss during intentional calorie restriction. In a 12-month study involving 130 overweight individuals on a calorie-restricted diet, the high-protein group lost 53% more body fat than a group eating the same number of calories but with normal protein. Obviously, losing weight is just the start. Maintaining weight loss is a much greater challenge for most people.
How to Eat 140 Grams of Protein a Day?
Consume Protein First
Eat the protein source first when you are eating a meal, especially before the starches. Peptide YY (PYY), a gut hormone that makes you feel satisfied and full, is produced more frequently when protein is consumed.
In addition, a high protein intake decreases levels of ghrelin, the “hunger hormone,” and increases your metabolic rate after eating and during sleep. Additionally, eating protein first can prevent excessive increases in blood sugar and insulin levels after meals.
In one small study, people with type 2 diabetes were served identical meals on different days. When they consumed protein and vegetables before consuming high-carb foods, as opposed to when the order was reversed, blood sugar and insulin levels rose noticeably less.
Drink Protein Shake
Making sure you consume enough protein is easy with protein shakes. They can be especially useful after a workout if you’re trying to build more muscle. On rest days, you are entirely free to consume protein shakes if you choose.
Overall the most important thing is eating a balanced diet and getting the right amount of protein for you daily. You should still consume enough protein even if you are not trying to get fit and your objective is not to lose weight or build muscle.
Related: How to Make Protein Shake Thicker: An Absolutely Useful Guidance – Womens Health Tips
Prepare Meat Strips
The best way to make sure you’re actually getting the protein you need? to remember to include that crucial nutrient whenever you set the table. “Each meal should be based on protein, whereby you consume at least 20 to 30 grams of protein (depending on body size and protein type) every three hours or so,” According to Premier Protein’s chief protein officer, Robert Wildman, Ph.D. That is roughly three ounces of meat or the equivalent of a deck of cards. If you prepare lunches for the workweek, consider adding one simple step to your routine to add even more protein. “You can prepare and cook extra portions of a lean protein like chicken or fish and keep it stored in the refrigerator to add to meals throughout the week,” To minimize additional fats, Lesh advises grilling or broiling. Think of it as a healthier alternative to salting or sprinkling Sriracha over your meal.
Eat More Nuts
Nuts like almonds or walnuts are great to keep on hand because you can add them to a variety of foods or eat them as a snack on their own if you’re wondering how to get more protein into your diet. “In addition to sprinkling them on your yogurt, add nuts to your salad, breakfast cereal, oatmeal, and more,” Lesht says. “An easy tip is to keep a handful of almonds in a Ziploc bag to have on hand for when hunger strikes!” Just be sure to measure your portions out so you don’t develop the high-calorie habit of eating handful after handful of different nuts. And as with most healthy foods, naked nuts are better than those flavored or salted.
Eat More Eggs Than Cereal
Cereals, bagels, and toast are just a few of the low-protein breakfast items. Even though oatmeal has more protein than most cereals, a typical 1-cup (240-gram) serving only has about 5 grams of it.
Three large eggs, on the other hand, offer 19 grams of high-quality protein along with vital vitamins and minerals like selenium and choline. Additionally, numerous studies have demonstrated that consuming eggs for breakfast decreases appetite and keeps you satisfied for a number of hours, resulting in you consuming fewer calories later in the day.
According to one older study, eating whole eggs can also modify the size and shape of your LDL (bad) cholesterol particles in a way that may even decrease your heart disease risk.
Choose Quinoa Rather Than Rice
“Quinoa is regarded as a complete protein because it has all the essential amino acids that we require. The seed (most people mistake it for a grain) contains about 8 grams of protein per cup. Swap quinoa for rice or pasta, or, add it to soups, salads, or even muffins and pancakes for extra nutritional value,” Lesht recommends. Considering how many meals are better with a base, swapping your usual brown-rice habit for protein-packed quinoa will add a good chunk of protein to your diet.
It is crucial to consume enough protein in your diet. Gaining muscle, losing weight, and improving your body composition and metabolic health are just a few advantages of eating a lot of protein. Fortunately, if you adhere to the above-mentioned straightforward advice, this is simple to accomplish.
Is There a Maximum Amount of Protein You Can Eat?
Since there are so many unanswered questions and disagreements among the experts, it is challenging to give a definitive response. However, for the average person (who is not an elite athlete or heavily involved in bodybuilding) it’s probably best to aim for no more than 2 gm/kg; that would be about 125 grams/day for a 140-pound person.
Do 2 Eggs Give Enough Protein?
Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. According to recent research, eating whole eggs as opposed to just egg whites increases muscle strength and helps us develop more lean muscle.