Getting enough protein is important for health.
For this reason, the Recommended Daily Intake (RDI) for protein is 50 grams per day.
However, some researchers believe that many people should be eating significantly more than this amount (1).
A high protein intake can help with weight loss, increase muscle mass and improve health, to name a few.
Here are 14 easy ways to eat more protein.
When eating a meal, eat the protein source first, especially before you get to the starches. Protein increases the production of PYY, a gut hormone that makes you feel full and satisfied (2).
In addition, a high protein intake decreases levels of the “hunger hormone” ghrelin and increases your metabolic rate after eating and during sleep (3Trusted Source, 4Trusted Source).
What’s more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.
In a small study, people with type 2 diabetes were served identical meals on different days. Blood sugar and insulin rose significantly less when they consumed protein and vegetables before high-carb foods, compared to when the order was reversed (5).
