Increase Protein Intake In Your Diet (Best Protein Sources!)

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2 жыл бұрын

#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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References:
www.fda.gov/food/consumers/ad...
Mercury in fish wallet card: www.nrdc.org/sites/default/fi...
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...

Пікірлер: 90

@IvanaChapman 4 ай бұрын

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@joecojojl 7 ай бұрын

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 -----------

@user-xu5pt3lh7d 4 ай бұрын

Thank you!!

@wendywilliams2290 Ай бұрын

😘

@lindabradley1054 10 ай бұрын

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.

@Nocturnal_Lorena 6 ай бұрын

You’re practically glowing! Thank you!

@dim9753 11 ай бұрын

Such s good video! Thank you!

@Sait117 4 ай бұрын

Very helpful, thank

@pepperhill Ай бұрын

Thank you so much for sgaring your knowledge. I learnt so much in this one video.

@stuffofmexx6077 Жыл бұрын

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.

@coryfogle5353 2 жыл бұрын

Thanks for another REALLY useful Video.

@IvanaChapman 2 жыл бұрын

Glad you liked it! 😀

@jasonrodrigue3290 Жыл бұрын

Great refresher of available protein sources, many of which I forgot about!

@IvanaChapman Жыл бұрын

Glad it was helpful!

@IvanaChapman 2 жыл бұрын

Thanks for watching! What are your favourite sources of protein? Did I miss any you like? ⬇⬇⬇

@juliantaylor3419 11 ай бұрын

really good video thanks ivana

@IvanaChapman 11 ай бұрын

Glad you liked it!

@rosieroberts6738 Жыл бұрын

I am Lactose intolerant (NO DAIRY)& can’t have Soy & Eggs, Pork. I can get Protein from Chicken Breasts & Beans, etc. 😊

@IvanaChapman Жыл бұрын

Great! 😁

@TPG5551 22 күн бұрын

Thank you for the valuable information. If you know, how do seitan and tempeh stack up vs some of the animal sources? Thank you.

@pramujisinggihriyanto6901 3 ай бұрын

Ihave just subscribed your channel... Love it... Really awesome n useful... 🙏🇸🇬❤

@bizzyfit2128 Жыл бұрын

Very helpful that you gave the protein grams for each item.

@IvanaChapman Жыл бұрын

Glad it was helpful 😊

@mommabear5059 8 ай бұрын

I love oatmeal. I usually put chia seeds, nuts and berries.

@d.b.7444 2 жыл бұрын

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 😕.

@IvanaChapman 2 жыл бұрын

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?

@d.b.7444 2 жыл бұрын

@@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.

@IvanaChapman 2 жыл бұрын

I'm really glad to hear that. 😊 Hope it goes well for you! And yes, go easy on the peanut butter. 😉

@vf12497439 Жыл бұрын

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.

@HeartFeltGesture 11 ай бұрын

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.

@macariocarido5954 11 ай бұрын

chicken beast and egg are my favorite source of protien

@Zimuahaha Жыл бұрын

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.

@IvanaChapman Жыл бұрын

Great ideas!

@crazycool143 2 жыл бұрын

Great video

@IvanaChapman 2 жыл бұрын

Glad you enjoyed it. 😊

@kahaaerosports 2 жыл бұрын

I love chicken and sushi! Great vid. :)

@IvanaChapman 2 жыл бұрын

Thanks! 😊

@pramujisinggihriyanto6901 3 ай бұрын

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 ...

@d2rdown2rock75 2 ай бұрын

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??

@mickeyremich3039 11 ай бұрын

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!

@IvanaChapman 11 ай бұрын

Nice!

@CrazyMaryJo 6 ай бұрын

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?

@robindean9125 Жыл бұрын

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

@edersilvarodrigues 2 жыл бұрын

Obrigado 🥰🥰🥰🥰🥰🥰🥰🥰🥰

@IvanaChapman 2 жыл бұрын

😊

@shanDalicous 4 күн бұрын

What about hemp and chia seeds?

@CrowTails88 2 жыл бұрын

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 🇬🇧🇨🇦🇬🇧👍🏻

@IvanaChapman 2 жыл бұрын

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.

@W1wolf2 4 ай бұрын

Hello what Best oatmeal buy in store?

@septred3 8 ай бұрын

I go through a bunch of OWYN in a week.

@TamaraHudson 10 ай бұрын

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!

@IvanaChapman 10 ай бұрын

Skim milk can be a good source of protein. Gelatin doesn't have that much.

@tamiramos5873 Ай бұрын

You forgot the power packed protein rich beef. And to be calorie conscious, you just go for the lean options.

@kylestimson2551 10 ай бұрын

So I've been putting way vanilla protein powder and to my eggs with a little bit of milk. Pretty good

@user-wg6im5th7r 6 ай бұрын

1g of protein for each lbs actually is high due to the stress it places on the kidneys.

@IamReallySanta Ай бұрын

Lol

@valeriaVPV 2 ай бұрын

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...

@dumpsterfire6351 8 ай бұрын

So….I’m 304 Really? 250+ grams of protein?

@CloverLane98 Жыл бұрын

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)

@Santa-ny1yp Жыл бұрын

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.

@casebased8391 10 ай бұрын

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.

@CloverLane98 10 ай бұрын

@@casebased8391 yeahh I figured that out finally 😂 169g is a much better goal

@casebased8391 10 ай бұрын

@@CloverLane98 Good luck on your fitness/weight loss journey!

@bella2432 Жыл бұрын

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

@cabanaho Жыл бұрын

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.

@IvanaChapman Жыл бұрын

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.

@fayejordan175 Жыл бұрын

@@IvanaChapmanwhy would it not be recommended?

@paydawy 6 ай бұрын

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😅

@IamReallySanta Ай бұрын

They are wrong.

@inphinitezero5499 11 ай бұрын

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

@IvanaChapman 11 ай бұрын

I like canned tuna. And I wouldn't rely on garlic to get mercury out of your system.

@nolanerunner1 9 ай бұрын

Tuna is a big fish up the food chain so lives longer therefore acquires more mercury Salmon is better

@Laura-rx9mp Жыл бұрын

sorry need dairy free alternatives

@rebekahdutile6905 9 ай бұрын

Just do plant based protein, jerky, meat, fish, if you can have eggs then egg whites.

@Laura-rx9mp 9 ай бұрын

Thank you. I find plant base protein gives me bloating and gas. Trying whey protein isolate and see what happens.

@345kobi 11 ай бұрын

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.

@IvanaChapman 11 ай бұрын

Wrong.

@davidosolo Жыл бұрын

Why do you recommend lower fat varieties? Lower fat means more carbs!

@IvanaChapman Жыл бұрын

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).

@davidosolo Жыл бұрын

@@IvanaChapman It depends. Most obese people are pre-diabetic (mostly without knowing it). These people would benefit from a reduction in their carb intake.

@IvanaChapman Жыл бұрын

As with all things in nutrition, “it depends”. I didn’t say this advice was for obese people.