Do you eat enough protein?

Protein is necessary for good health. You need to build your body bricks, bones and muscles. But it is a question that how much  protein you need to stay healthy? Almost everyone agrees that protein is important for health. A number of studies show that getting enough protein has a lot of benefits for weight loss and metabolic health. Even if someone wants to loss belly fat, one should need to take high protein. If you decide to increase your daily protein, use fishery products. Eating much fish, improve your health. But I think getting red meat and processed meat in your diet, to get more protein is also beneficial.

How much protein you need?

Protein targets usually depend on your age group, activities that you perform and goals of your life. An adult should take minimum 10% of his calories from protein. Each gram of protein contains 4 calories. The U.S Dietary Guidelines say that the healthy range for protein extends up to 35% of daily calories. For getting much protein every day, it is necessary to eat meat and other animal products. Eating more protein helps to prevent deficiency.

High protein diet

In the United States, people get most of their protein from animal sources (fish, meat, eggs), rice, plant based food such as root vegetables (potatoes, carrots) and some fruits. Replace cereals with eggs in your diet. Also use almonds, cheese, yogurt, nuts, seeds, whole grains and salad. Use processed food such as ice-cream, fried foods and baked foods.

10 reasons to Eat More Protein

  • Good for bones
  • Reduce late night cravings
  • Increase metabolism and increase fat burning
  • Helps in weight loss
  • Helps to repair injury
  • Helps to keep healthy and fit
  • It doesn’t harm your kidney
  • It helps to lower your blood pressure
  • Strong muscles and increase body strength
  • It reduce hunger level and appetite
  • It helps to repair bones

Daily Protein Requirements


  • 2 small eggs
  • Half tablespoons peanut butter
  • One cooked quinoa
  • 1/3 cup cooked black beans
  • ½ cup yogurt


  • Meat 1 ounce (7 gram protein)
  • Grilled lemon chicken
  • Protein salad
  • Vegetable soup
  • Egg and avocado sandwich


  • Jalapeno popper chicken
  • Sausage
  • Corn salad and black bean
  • Spicy pork chops with pineapple
  • Poultry Products

Closing Thoughts

Although a high protein food has a lot of benefits for many people but it is not necessary for everyone. Some people already eat 15% of calories from protein which is enough.