Increase Protein Intake In Your Diet (Best Protein Sources!)
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- Опубліковано 26 вер 2024
- #IvanaChapman #protein #increaseprotein #proteinsources
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INCREASE PROTEIN INTAKE IN YOUR DIET (BEST PROTEIN SOURCES!)
Adding protein can be a big help for weight loss. But how do you increase protein intake in your nutrition plan?
In this video, I'll go through high protein foods for fat loss. And although they're generally not as high in protein, I've also included vegetarian sources of protein.
You'll learn how to add more protein to your diet. You'll be able to increase protein intake with foods that you enjoy.
At the end, I've also included foods that many people think are good sources of protein, but actually aren't.
Remember that you can use high protein foods to lose weight. There are lots of high protein foods for weight loss.
I also explain how to increase your protein intake if you're looking to build muscle, with high protein foods for muscle building. Use protein to build muscle.
I'll also explain the issues with fish and mercury and how much fish you can safely add if you're trying to add protein to your diet in this way.
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Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Increase Protein Intake In Your Diet • Increase Protein Intak...
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Alright, I'll do the list for everyone 😎:
1. Boneless/Skinless Chicken Breast
2. Unsweetened Greek Yogurt
3. Egg/Egg Whites
4. Cottage cheese
5. Bocconcini Cheese
6. Milk
7. Lean ground meats
8. Canned tuna
9. Whey protein powder
10. Lentils
11. Edamame
12. Tofu
13. Beans
14. Quinoa
15. Oatmeal
16. Nuts
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Thank you!!
😘
Remember that the ones at the end don't belong. 😉
Thank you for getting right into the subject. I started to watch two women talk about the same subject but one kept talking, talking, talking and never getting to the subject.
Thank you for the valuable information. If you know, how do seitan and tempeh stack up vs some of the animal sources? Thank you.
I know this is an old video but I love your videos, Ivana. 99% of what you listed for good protein sources I use on a daily basis and I never get sick of! At the end of the night, I also have a high protein ice cream pint using my ninja creami ice cream machine. Calorie deficits don't have to be hard if you know what you're doing.
Glad you’re enjoying my videos. Thanks for being here. 😊
How do you hit your protein without going over calories and decreasing your nutrition? If I use good sources of protein I notice I'm losing all the other good sources of vegetables etc because it's all focused on protein and I find I'm over my calories, but if I keep my protein to a minimum I'm in my calorie range. Can you explain how to do this as I'm barely even getting 1/2 of my protein intake and that is including a protein bar. I never knew nutrition could be so complicated 😕.
Choosing the protein sources that are highest in protein and lowest in calories (as I mention in the video) is what you're aiming for, if you want to lose weight. Vegetables are very low in calories and they add a lot of nutritional value to your diet. So eating two veggies with every protein source is a good habit. I'm not a fan of most protein bars (which is why I don't mention them in the video), as they tend to have a lot of calories in each protein serving...or they taste terrible! What are you using for your protein sources and what protein goal are you targeting?
@@IvanaChapman most of my protein is from eggs, Greek yogurt, cottage cheese, lean meats. (I don't eat alot of meat but it is one of my sources) most of what you already mentioned. I'm glad you mention Peanut Butter as I do use peanut butter. I was trying to reach 128 grams until I saw your other video and it said to try to hit your target weight if you can't reach your grams so now I'm trying to hit 100 grams. At least I'm alot closer with that then previously 🙂 Thank you for sharing your knowledge. It does help.
I'm really glad to hear that. 😊 Hope it goes well for you! And yes, go easy on the peanut butter. 😉
Buffalo and rabbit are low calorie and low carb with a huge hit of protein. I measure and weigh my foods so I can hit my numbers for my day. I try to keep my daily protein over 110, carbs under 100 and less than 1,700 calories for my day. I eat 5 snacks and a larger main meal. I track my intake with a phone app. On this diet I lose about 6-10 pounds per month. A couple of my snacks are just a protein shake. Each snack I try to target under 200 calories…. If I miss a little it’s ok just as long as my miss isn’t huge.
Greatly reduce carbs, then you dont need to be so concerned about calories, because with low crab the body wont store fat, it will burn it.
You’re practically glowing! Thank you!
Wow, I’m glad I watched this video. Knowledge is power. Today I was eating more fat than protein. Peanut butter and cashews taste good and quick but not a good source of protein. Now I better understand high levels of protein helps with weight loss.
I am Lactose intolerant (NO DAIRY)& can’t have Soy & Eggs, Pork.
I can get Protein from Chicken Breasts & Beans, etc. 😊
Great! 😁
I like beef jerky! I get these small pouches that are 100 calories, and 17 g of protein. Also, Healthy Choice has a minimally processed chicken and broccoli alfredo meal that's 190 calories and 26g of protein.
Great ideas!
I love oatmeal. I usually put chia seeds, nuts and berries.
Love your content... I am from Indonesia. I try to take 80 gram protein per day... But during IF, I just eat once a day... Hard to fulfill protein need. I also take creatine, kolagen powder, glycine and Spirulina... I love to improve my muscle mass n joint ligament ...
Thank you so much for sgaring your knowledge. I learnt so much in this one video.
Sometimes I have to add up on my calories, meaning decrease deficit calories from 400 to 200 because I did not hit my protein goal. For me Greek yogurt is not an option really as it also have anywhere from 4-8gr of sugar, especially low fat versions are with more sugar...and as someone who doesn't like meat, I have opted for 2x a day of whey protein which make 46gr and other 60-80 I manage to take with tuna, chicken, turkey,lentil, chickpeas, goat cheese or kefir, eggs... ah dame, it is hard somedays😢
Who has time to eat 5x a day...and constantly raising insulin...
I eat lunch and dinner...maybe that is why is harder in me to hit protein every day...
Anyway , I wouldn't eat 3 let alone 5x a day...
Totally agree.
I am pre diabetic, so only eat twice a day...so getting to my goal of 120g protein is a struggle! But I do normally manage to get 100-110 grams.
I have an EGG & Avocado omelet before work every morning !!!
Just today I found a little hack to add 18 g of protein - I mixed plain Greek yogurt in a bowl with Oikos pro for a breakfast protein whopper of 33 G protein and only 240 total calories!
Nice!
Very helpful that you gave the protein grams for each item.
Glad it was helpful 😊
Great refresher of available protein sources, many of which I forgot about!
Glad it was helpful!
Thank you very much. This has been the best video on protein that I have seen so far. I will add more lentils and chicken. God bless you.
Ihave just subscribed your channel... Love it... Really awesome n useful... 🙏🇸🇬❤
Thanks for another REALLY useful Video.
Glad you liked it! 😀
I love adding cottage cheese into my scrambled eggs. Makes them fluffy and you get lots of extra protein. I love cottage cheese and Greek yogurt.
Very helpful, thank
really good video thanks ivana
Glad you liked it!
I love chicken and sushi! Great vid. :)
Thanks! 😊
Chicken Breast - you mentioned 4oz (113g) is 110 calories. Is this raw or cooked chicken breast you talking about. I use MFP to track. And I always get confused if I’m weighing raw or cooked or if MFP is giving raw or cooked calories. Some chicken breast on MFP for 100g says 165 calories with green tick. What’s the best way to get this right. Any help advise will be greatly appreciated
Great video
Glad you enjoyed it. 😊
So I've been putting way vanilla protein powder and to my eggs with a little bit of milk. Pretty good
So….I’m 304
Really?
250+ grams of protein?
I go through a bunch of OWYN in a week.
Hello what Best oatmeal buy in store?
Is porridge 🥣 good for ya ? Have chopped peppers 🫑 uncooked with tomato 🍅 and tuna added with packet of MrBenn rice with slice of garlic bread is this any good 🇬🇧🇨🇦🇬🇧👍🏻
It all depends on what you mean by "good". I mention tuna in the video as a good source of protein. I mention porridge (oatmeal) in the video as well, and how you can make it a better protein source.
What if your maintenance cals are 4,700 (I’m eating between 1,800 and 2,500) and protein is bare minimum 291g using body weight x .8
I can’t manage all the protein I need without feeling sick
For context, I’m 364lb and 6’0. I strength train, do progressive resistance training and some cardio. Still isn’t where I want it to be but I’m building up slowly)
Have you tried protein powder? it's 160 cal for 25g protein. If your goal is weight loss while building muscle it is recommended to up your protein to at least 1g per pound. unless you have kidney issues of course.
I think it’s based on *lean* body weight (1g/lb), not weight in general. So if you’re higher BMI with high fat %, you don’t actually need that much protein.
@@casebased8391 yeahh I figured that out finally 😂 169g is a much better goal
@@CloverLane98 Good luck on your fitness/weight loss journey!
You forgot the power packed protein rich beef. And to be calorie conscious, you just go for the lean options.
Where I live it's hard to find protein powder. But gelatine and skim milk powder are available. What are your thoughts on these foods as protein sources? Thank you!
Skim milk can be a good source of protein. Gelatin doesn't have that much.
How much protein should someone have during dinner if they need to hit a calorie deficit of 1557? I never know how much to serve myself
Sorry I’m not Ivana but couldn’t notice our target calories intake is the same for deficit/losing weight.. I get about 120grams of daily protein and made that possible by adding a scoop of protein powder I drink in the morning. If I’m still lacking at night I make sure to eat mostly meat protein like chicken or fish and if I have 200 calories left still I might add a protein bar that has at least 20 grams of protein. Hope that helps. If you are already hitting your calorie limit but didn’t hit your protein target I would leave it at that and try harder next day, adjusting your protein intake per meal to be about 25 -35 grams of protein per meal.
Do you mean you're eating 1557 calories a day? Or you're trying to be in a deficit by 1557 (not recommended!). It really depends on how much protein you're consuming throughout the day. It's best to spread the amount of protein you're having into the number of meals you decide to have.
@@IvanaChapmanwhy would it not be recommended?
But most doctors won’t recognize more than 5 to 6 oz of protein daily use so how to eat all or most of above you mentions😅
They are wrong.
sorry need dairy free alternatives
Just do plant based protein, jerky, meat, fish, if you can have eggs then egg whites.
Thank you. I find plant base protein gives me bloating and gas. Trying whey protein isolate and see what happens.
Unless the reputable science over the past 20 years is wrong most of the foods here do not promote health. In addition, protein is the least of our worries. Other than populations in starvation We are all getting plenty of protein.
Wrong.
4:50 Eating alot of garlic helps to get the mercury out of ur system, but i still wouldnt eat seeafood n fish everyday
and canned tuna is disgusting , for the same amount of money u can get a piece of chicken
I like canned tuna. And I wouldn't rely on garlic to get mercury out of your system.
Tuna is a big fish up the food chain so lives longer therefore acquires more mercury
Salmon is better
Why do you recommend lower fat varieties? Lower fat means more carbs!
There’s nothing wrong with carbs. And I do recommend a balance of higher fat and lower fat dairy, but the higher fat sources aren’t as good sources of protein (per calorie).
@@IvanaChapman It depends.
Most obese people are pre-diabetic (mostly without knowing it). These people would benefit from a reduction in their carb intake.
As with all things in nutrition, “it depends”. I didn’t say this advice was for obese people.
Thanks for watching! What are your favourite sources of protein? Did I miss any you like? ⬇⬇⬇
What is your enthusiasm level/or dislike of Huel? Usually 23 G protein, 400 calories per 32 Oz serving. Flavors and Vitamix blending are good. Your opinion?
What about hemp and chia seeds?
1g of protein for each lbs actually is high due to the stress it places on the kidneys.
Lol
chicken beast and egg are my favorite source of protien
Hello miss.. thank u for the info . .. kinda new to this watching our intake .. my wife has gotten the bariatric sleeve operation. Might u be able to recommend the same as in this video or would that be different??
Great information. Spot on. Clear and concise.
Obrigado 🥰🥰🥰🥰🥰🥰🥰🥰🥰
😊
Such s good video! Thank you!