A High Protein Diet Plan To Get In Shape - Ultimate Guide 

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High-protein diet is recommended for people looking to build muscle and lose fat
A high-protein diet is recommended for people looking to build muscle and lose fat

Protein is very essential in a diet as it plays a crucial role in building muscles, strengthening the bones and aiding in recovery. Additionally, few studies have even pointed out that the inclusion of protein in a diet is very effective in weight loss as eating more protein promotes a feeling of fullness and suppress hunger.

A standard diet says that men should include around 56 grams of protein and women should take around 46 grams of protein per day. However, people having intense physical activity and trying to build muscle must include higher quantities of protein in their diet.

Almost all the food that you take contains protein but identifying foods that are rich sources of protein is of paramount importance when you are on a high-protein diet, as maintaining calorie balance is also crucial. Additionally, one could include protein powder in their diet as it is an excellent source of whey protein.

Let us dive in deeper and look closer at the six foods that you must include in your high protein diet to get in shape.


#1 Eggs

Eggs area
Eggs are a very economical source of protein

Benefits: Eggs contain all the necessary amino acids and are often considered as a complete source of protein. They are very effective in increasing the high-density lipoprotein content in the body and thereby, reduce the risk of heart attacks and other cardiovascular ailments.

Nutrients: One large egg contains around 80 calories of energy along with 5 grams of fat and 6 grams of protein. Additionally, eggs include good quantities of vitamins D, B-12, B-2, B-5 and A, zinc, iron and copper.

Also, read 10 High Protein Snacks That Are Portable And Healthy.

Quantity to be taken: Have two large eggs per day. People on a weight-loss diet must include eggs in breakfast for better results.

#2 Oats

Oats are great for a low-carb breakfast
Oats are great for a low-carb breakfast

Oatmeal has established itself as one of the best breakfasts for people looking to lose weight. Not only is it low in calories but also contains good amounts of protein, making it a great food for a high-protein diet.

Benefits: Oats are a rich source of antioxidants, which are very effective in controlling the blood pressure. The dietary fibre present in the oats aids in controlling blood pressure and improving digestion.

Nutrients: One cup of cooked oatmeal contains around 180 calories of energy along with 6 grams of protein and 27 grams of carbohydrates. In addition, oatmeal contains loads of vitamins A and B-6 along with iron, calcium, manganese and magnesium.

Quantity to be taken: One cup of cooked oatmeal along with milk.

#3 Milk

1 glass of milk contains around 8 grams of protein
1 glass of milk contains around 8 grams of protein

Benefits: Milk plays a crucial role in maintaining bone health as it contains good amounts of calcium and phosphorous. Cardiovascular health is also improved with the consumption of milk as it helps maintain blood pressure. In addition, few studies have even pointed out that consumption of milk goes a long way in preventing cancer.

Nutrients: One glass (250 ml) of milk contains around 104 calories of energy, 2.4 grams of fat, 8 grams of protein and 12 grams of carbohydrates. It is one of the few foods that contain all the essential minerals required by the body. Milk is rich in calcium, phosphorous and vitamin B-12.

Quantity to be taken: Two glasses of milk per day.

#4 Peanuts

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Benefits: Studies have shown that peanuts play a vital role in reducing bad cholesterol and increasing good cholesterol in the body. Being rich in antioxidants, peanuts go a long way in maintaining cardiovascular health while also reducing the risk of cancer.

Nutrients: 100 grams of peanuts contain around 570 calories along with 49 grams of fat, 16 grams of carbohydrates and 26 grams of protein. Furthermore, peanuts are a rich source of vitamins B-6, B-9 and E along with magnesium, iron, copper, zinc and calcium.

Quantity to be taken: 1/2 cup (around 70 grams) of peanuts per day.

Alternatives: Almonds and other nuts.

#5 Fish

All types of fish are good sources of protein
All types of fish are good sources of protein

Benefits: The omega-3 fatty acids found in fish are essential in maintaining good heart health as they help in lowering the blood pressure and reducing the risk of heart diseases. In addition, having fish may help in preventing type 1 diabetes.

Nutrients: Depending on the species, 100 grams of fish contains roughly 200 calories along with 20 grams of protein. Fish is a great source of dietary vitamin D. Moreover, fish is a great source of omega-3 fatty acids and a host of minerals including iron, zinc, magnesium and iodine.

Quantity to be taken: It is recommended to have fish at least two times a week.

#6 Broccoli

Broccoli provides tonnes of essential nutrients required by the body
Broccoli provides tonnes of essential nutrients required by the body

Benefits: The high fibre content present in broccoli is very helpful in lowering cholesterol and improving digestive health. Broccoli has tonnes of antioxidants and goes a long way in maintaining cardiovascular health and preventing cancer.

Nutrients: Broccoli is an excellent low-carb food that provides good quantities of protein. 100 grams of broccoli contains only 34 calories, 0.4 grams of fat, 7 grams of carbohydrates and 3 grams of protein. Additionally, broccoli is a rich source of vitamins C, A and B6 along with essential minerals such as iron and magnesium.

Quantity to be taken: 1 cup per day. It is best to include broccoli or other green leafy vegetables in all the three meals either as the main dish or as a side.

Alternatives: Spinach, kale.

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Edited by Raunak J