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Simple Ways To Add More Protein Into Your Diet

You may not realize it, but by including more protein into your diet,  you will find yourself  less hungry, having less cravings and have more energy.  You will also feel less deprived and we all know how we often drop our diets because we feel hungry and deprived.

Protein is a necessary part of a balanced diet, for good reason: protein is the key “building block” in virtually every part of your body, from skin, hair and nails, to bones, muscles, teeth, and beyond.  It’s important to eat adequate amounts of protein each day because your body does not store it anywhere, so has no reserves if the supply runs out.

Exactly how much protein you need daily depends on your age and body weight.  The U.S. RDA (recommended daily allowance) for protein is 0.8 grams of protein for every kilogram of body weight (2.2 pounds) for adults.  So if you weigh 175 pounds, that is approximately 79 kilograms, multiplied by 0.8 grams of protein, and your daily minimum should be 63 grams of protein.

The younger you are, the more protein you need per kilogram of body weight.  Children, for example, should be getting between 1.0 and 2.2 grams of protein per kilogram of body weight.

The good news is that it’s incredibly easy to get enough protein each day, even if you don’t consider yourself to be a meat lover.  Here are three easy ways to start:

1)  Breakfast

For breakfast, an obvious high protein food is egg.  Each large egg contains approximately 6 grams of protein.  Have two eggs and you’ve just doubled your intake to 12 grams.  If you don’t like plain eggs, you could make an omelet, or mix up some egg salad and spread it on whole grain toast.

Eggless breakfast protein meals could include yogurt (usually 8+ grams of protein per cup), cottage cheese with fruit (14+ grams), or peanut butter on whole grain toast (8+ grams).

2)  Lunch

Lean chicken breast contains up to 30 grams of protein for a 3.5 ounce serving, and a 6-ounce can of tuna contains about 40 grams of protein.

Other good choices would be cheddar cheese (7 grams per oz.), a turkey burger (22 grams for a 4 oz. patty), or egg salad (if you didn’t already have it for breakfast).

3)  Dinner

For dinner, you could have a 6 ounce steak (40 grams of protein), salmon (a 3 oz. serving contains 19 grams of protein) or beans (most common varieties have 10-20 grams of protein per 1 cup serving).

* High Protein Snacks

If you don’t eat a lot of protein during meals, try some of these snack options:

- Sliced turkey (2 oz., 10 grams protein)
- Almonds (1 oz., 5g)
- String cheese (1 oz., 8g)
- Beef jerky (1 oz., 10g)
- Broccoli (1 cup, 4g)
- Brown rice (1 cup, 5g)

If all else fails, you could drink a protein shake or eat a protein bar – but those would be secondary to getting your protein from real, nutritient-packed food.

Washboard abs refer to having finely defined abdominal muscles, specifically the rectus abdominis muscles. They are paired muscles running parallel in the anterior walls of the abdomen. These parallel muscles are joined by bands reaching horizontally towards the “white line” of connective tissue that runs from your pubic region to the chest. Because these bands are nearly always in pairs, when they are well defined it is usual to see a six pack effect of muscles up the abdomen.

The reason you do not see more washboard abs is that for most people, these muscles are concealed at the back of a layer of fat. That does not necessarily mean an individual without washboard abs is fat or even obese. This portion of your body naturally has this layer of fat. This is really a leftover security feature of the body as this layer protects many of the vital organs from harm or vulnerability to cold.

In order to reveal your washboard abs, you have to to get rid of this layer of fat. Why more people do not have such ripped abs is that removing this layer isn’t easy to do. Regular diet and exercise is not going to get rid of it. You have to target that area specifically with high intensity exercises so that you can get rid of that layer.

While women can develop defined abdominals, it’s more difficult. Part of that is that women naturally have a heavier layer of fat over their musculature. Part of it is the role of testosterone in muscle growth. Because males possess more testosterone, it makes it simpler for them to develop larger muscles than women.

Abdominals are awesome to have. You look better. They raise your self esteem. It makes you confident of yourself. You fit into more clothing styles. Being fit overall is not only good for your health, but for your morale as well.