5 Ways To Easily Add Protein Everyday
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- čas přidán 8. 10. 2022
- 5 Ways To Easily Add Protein Everyday
If you want the best and fastest possible weight loss and fat loss results, you need to focus on two things when it comes to your nutrition…
1. Creating that small calorie deficit
2. Increasing your protein
Often creating that deficit is the easier part of the equation for most of us. We simple cut something out or shrink one of our portions a bit.
Increasing protein on the other hand can feel oddly overwhelming, especially when it requires us to adjust other things as well to create that calorie deficit.
But increasing protein is more key than we realize.
So here are 5 tips to help you bump your protein intake over the course of your day! - Jak na to + styl
Tips summary:
1) 1:44 Tweak your current diet
2) 2:27 Find quick go-to options out
3) 3:46 Think in swaps, don't forget about the complementary protein
4) 5:27 Don't fear supplements
5) 6:18 Mix'n'match
I found easy results by eliminating all carbs from grains ( oatmeal bread pasta rice) and sugars ( juices, most fruits, skim milk, Nutella, etc). No more egg whites only, or fear of good fats in meats and fish, cod liver is excellent. Eat whole eggs and whole milk ( goat when can get it). Carbs from veggies. Fruit as a treat.
At 60, without a foot in the gym, my abs showed up.
Cravings are gone, only eat when hungry. Working out again now.
Counting calories make us nervous slaves. No need to eat powder protein. Eat real food
Did you remove rice as well? Whole grains? I'm struggling with carb addiction.. insulin resistance.
I feel a little overwhelmed by all the information. Maybe I have to just keep watching and re watching. I didn't even know what a macro was.
I am determined to get with your "program" as I feel it makes sense. I have been "cardioing" and "vegging" and "fruiting' myself to death for years, and as a 62 year old, finding it hard to feel fit and strong, as I cope with one injury after another. I feel like I am fighting to recover more than anything. Probably, I have been doing some things wrong all along.
I am happy I finally found your channel, and look forward to rethinking how I do things from here on in.
This video was super helpful to help meet my protein goal every day!!! Thanks Cori!!! I always learn so much from you!!!
This video could not have come at a better time. I'm struggling to add protein right now and just got some new great ideas. Thank you!
Amazing stuff! All your vids are so well done and very helpful. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!
Thanks for providing specific examples to go along with these tips! Have really been enjoying your videos on nutrition!
Sooo helpful!! I truly appreciate all of your videos and tips! Everything you put out there is spot on!
Thank you for helping me understand how protein is essential in losing weight. I appreciate the videos you make that help with nutrition and build muscle. Hope all is well with you!
Thank you so much for all the tips! I’m trying to add more lean protein everyday & I was running out of ideas!
Thank you Cori! Always helpful. xx
I really needed this information- I struggle with protein consumption, and this video has given me so many great ideas
Hello. I'm a newish subscriber. Over the last year I've shed 100+lbs and taken up running. As you can imagine, after a lifetime of inactivity and of being overweight forging a healthy lifestyle is all new to me (I'm in late 50s) so I find your content invaluable. Thank you.
Congrats on your amazing results already Emily! Glad the videos help and here if you need anything. Make sure to do that mobility work as well to keep you healthy for that running!
Great recommendations. Thank you
Love the common sense and practicality of these tips. This is eminently usable stuff.
Thank you for all that you do for us! I always look at your videos to get back on track and this is so informative!!! ❤️
I completely agree, always nice to have a rebalancing (back on track)
I'm so glad it helps!
I just returned to lifting after many years off and at first I had a really difficult time eating more protein but now that it's been a few months, I'm finding it easier and easier to eat and add protein. I think you suggestion to just add a little more at a time is a good one.
Hi Cori, great tips, very helpful. Thanks so much for sharing 😘
That was so useful and helpful! And practical!
thank you for great ideas! ❤
Thank you very much Cori 🙂
Great content as always, love that you take care in referencing the literature. Would be great to get your insight on TRX type suspension training, etc.
Love the TRX. I think it can have lots of applications and be great especially for a home gym :-)
Very nice information! Thank you!
Super helpful thanks !
So helpful! Just found your channel and am finding it so informative and practical!
So glad everything helps Laura! Here if you need anything!
This was a great video. Loved the shrimp or fish idea along with your beef or chicken. I do not like lean meats so I mostly eat more fatty proteins so I get more fat than I would like. I can't eat much dairy. I can eat maybe a half ounce of cheese and half a serving of Greek yogurt once or twice a week. My gut does not react well to dairy or grains.
It's been challenging to up my protein.
On the positive note my skin likes the fat. I am post menopausal so my skin is not as dry as when I eat leaner. When I eat leaner my skin gets so dry.
Anyways thanks for giving.such great options.
Blessings. 🙏
Thank you!
Thank you🙂
Thank you Cori for sharing and explaining how to achieve our goals😊=) Jesse
Thanks for the video. Trying to get enough protein in my diet has been the most challenging thing as I'm not a big meat eater at all and so I have found supplements the only way to do it. But hey great video
Very Helpful. I am in that place, need to lose weight, gain muscle, very tricky balance.. good advice.. I am working with a nutritionist and yeh.. tracking my food...
Fantastic tips.
One of my favorite quick adds is a cup of bone broth microwaved with a scoop of collagen powder. 18g of protein and 75 calories and it is pleasant to sip between meals. I run 25+ miles/week and feel that keeping collagen in my diet helps things not hurt.
bone broth super quik way to add easy protein. sum might find it gross but I sum times drink it out of the carton cold or room temperature lol
What kind of collagan do you use?
@@traceybennett8053 Horbaach Type I, II, III, V, X on Amazon is the least expensive source that I've found. I think I'm on my fifth tub now.
Thank you so much!! Guess I just have to get more creative - and possibly adventurous lol!!
Loved your video 💟
School is in !! I just thinking how could I increase my protein with out going crazy 😜 another good one
I made my deficit smaller this past two weeks, but upped my protein via eating eggs. The difference was noticeable!
I am also breastfeeding so i think I wasn't getting enough protein to recover & lose fat anyway.
You are amazing 🤩 Thanks 😊
Plus your doggies are adorbs!!!!
Another great video!!!!
Thanks!
Good video with some useful tips. Just went back and reviewed this. Fortunately, I do not have issues with weight control, so I have given up on the daunting task of counting macros. But I have been keeping an eye on my protein intake in an effort to add muscle mass. A goal of 100 grams a day seems difficult, but this advice should help.
Love that you used tracking to learn your portions and have now gone to a more minimalist macros approach! I find often focusing on just protein and calories overall can help create a great balance and maintain the results we built!
As an ovolacto vegetarian adding protein requires more effort, while staying within a healthy med diet,any tips Cori?
You were in Mexico City I see! Great tips
Are you cooking your own food?
If so I don’t know when you sleep.
These videos don’t make themselves and then there’s clients, business work, basic housework, shopping and hanging out with hubby.
At the end of the day, your success on so many levels is the result of many things but the motor driving it all is an exceptional drive to be best.
The lack of that drive is what sets the Coris and Jockos of the world apart from the rest of us underachievers.
Knowledge is good but without the will to act a guy is just another dude watching CZcams.
Finding that reason to engage is the hard part.
Hat’s off to you Cori for finding that reason.
All the best.
I'm mostly plant based and recently upped my protein from 90-100 to about ~130 g/day (using only 1 serving protein powder), and lowered fats. However with the increase in protein I found that my calories also increased a fair bit annd with the weather getting colder I now crave fat even with enough (??) calories and kinda overeat. I think a more plant based diet would need a somewhat different macro split to work, carbs will always be a lot higher.
Hi, wich's the best calculator the proteins and carbo for you? Thanks
I just don't know how to resist the food I like most. I just looooooove pasta,rice and bread but due to health issues I really need to abstain as much as I can. Do you have any tips how to refrain from food you really like? It isn't that the food I eat otherwise doesn't taste good, it's more like I get fed up with other food. Best example would be: I can eat cornflakes and the likes everyday for years and still love it. After just one week of eating eggs I'm fed up with them. And it makes it so hard. If I'm fed up with the food I just stop eating and my calorie intake is way to low and therefore also my protein intake.
While I do not need to lose weight, this information is fundamentally helpful in all scenarios, only adjustment is being cognizant of caloric profile as it applies to our specific health goals. Great Video! From the first time I watched one of your videos, I've been a subscriber (I am super select what I subscribe to) and you never disappoint. Thank you! 💜
Glad they help! And yes, key we really learn about the breakdown of the foods we eat so we can adjust our nutrition to match our needs and goals as they change over time!
Quest Chips/Bars. Chomps. 20G Yogurt. Whey.
Hello,
Great information
How do you increase the protein intake if you do fasting for 18 hours only two to one meal a day? You have a video about it?
Thanks for this! I didn't know Chipotle gave you the option to adjust for macros. Maybe it's a thing in the US! That's awesome though on the go/when travelling! 🔥💪
What is Chipotle
It does! There are actually a surprising amount of places that now list macros on their site so you can even get sides of protein or go light on other things!
@@redefiningstrengthOC maybe in the US, I don't have this in the UK 😂😂. They just list the macros and calories but don't give us customisable options
@@shardajadhav5906 it's a restaurant franchise chain.
@@shardajadhav5906 it's a chilli pepper.
Good morning 🌞
What macro counter do you like?
ty
how do you normally cook your chicken? do you use an airfryer? or grill? I appreciate this information because staying on track with menu ideas and keeping protein up can be a challenge. For me, coming up with meal plans is where I struggle especially if I get busy at work and run short on time.
I would appreciate an answer also as I’m in a similar position
I definitely don’t need to lose weight, but with osteoporosis I need to add protein for sure. Never hungry is a problem…and TOO MUCH not good either!!! I lift some weights, strength train and walk… and TRYING… finally added a vegan protein powder for addl 21 grams. With osteoporosis it is recommended to be less acidic, so little to no animal products, dairy etc! Ugh! Life is now one big search for answers. Any help appreciated on how to add! Thanks!
I’m dead ☠️ 😂 I totally made chickpea cookie dough this weekend 😂😂😂
Amazing! But wound you be able to include non-meat variations also please.
several additives were mentioned in the video (tofu/tempeh, nutritional yeast, edamae were the ones I caught in casual watching)- but lean animal proteins are definitely easier to squeeze in there in terms of bang for the buck (just the nature of the beast, so to speak- lol).
beans and nuts are my general go-to + eggs and dairy (love me some cottage cheese over greek yogurt these days) if not vegan. supplementing with pea/whey or nutritional yeast/spirolina (great quality protein in a not so tasty container IME, would rather just supplement with algae oil/quality fish omega-3s) in a smoothie are other quick ways to bump up overall intake if you want to avoid animal proteins.
Hey Cori!
Vegetarian here struggling to get my protein macros especially when weight training more…. You briefly mentioned a couple of plant-based options but it’s hard to eat enough of things like tofu and edamame to feel satiated and get even close to enough protein…. Any suggestions would be appreciated!!
Love your channel btw!
Eggs (assuming you aren't vegan), low-sugar yogurt or cottage cheese (ditto), beans, nuts, or chickpeas would be my suggestion if you are talking about things that have decent amounts of protein that also fill you up. Or just supplementing with nutritional yeast, pea or whey protein, assuming you aren't already doing that.
Hi Christina, vegetarian here.
There's a lot of meat in this video!
I wanted to chime in on what you said:
If you're okay with non-vegan options, I find that having about 3 eggs everyday + diversifying with different types of low fat dairy things helps a lot: cottage cheese, kefir, greek yogurt, feta.
I'm still looking for the vegan options that will replace these. Tofu, seitan, beans and lentils... unfortunately they all have their downsides compared to eggs and dairy. Same goes for quinoa.
I’m not a vegetarian, but I love a bean salad! Lots of options to add. Red kidney beans, black beans, green and yellow beans and chick peas.
You can buy cans of mixed legumes and just add your own oil dressing and spices.
@@ilanfl1234 what are the downsides to beans and lentils? I'm vegetarian and don't take eggs either.
@@leelasaraswat4662 The downside of them: higher caloric value that comes from the higher carb content. In all the legumes. So if your goal is to lose fat or even to get a high amount of protein in while eating at maintenance calories, they are much less effective compared to eggs, 0% fat milk products, chicken breast, etc.
What did I learn in school today...mix your proteins in the same meal. I do not think I have ever done that. I'm going to cook some chicken and shrimp meals!
Is it advisable to break a routine into small chunks through the day if you don't have a full 2 hour block to change, go to the gym, workout, stretch, change, go back to whatever you do with your day? E.g. I have 30 mins in the AM before a class, so I do two rounds of super sets; then, go to class, do some other work, and go to the gym to finish my 4 pending super set work, for a total of 6, is that ok?
I appreciate the information I was able to glean from this video. Can I just say one thing? This video is very hard to listen to, and watch, at the same time. The images are completely disconnected from the actual facts you are trying to communicate. There is no text, there are no supporting visuals, no list of topics, and the video might as well just have a blank screen. Some people have a strong need for visual support to learn new information, especially neuroatypical people living with disorders like ADD or ADHD, and if you would like your videos to reach the widest possible audience, they should support communicating to visual learners and auditory ones as well.
I want to be like you but alcohol is my weakness. I drink a beer or 2 several nights a week. 😢 kids, they drive me to it but I love them so much they worth it
I workout 5 days a week, mainly strenght with some Cardio, ended up gaining weight when i added whey protien supplement just for 10 days. Can you guide me on that.
I'm 46, 5 feet 2 with 57 kg currently (the protein supplement took me from 54 to 5 7 and now I can't loose that extra that I gained! )
Perhaps the weight gain is muscle, which makes sense since you increased your protein. If you are consistent and aggressive with your strength training then your body will respond to increased protein intake by building more muscle. Step away from the scale and take a good honest look at your body, and then congratulate yourself on getting more ripped!!
I do not eat enough protein.. just not a big meat eater. Is there a difference between collagen, soy and meat protein.. or does it matter? I wished they made protein mixes with lower calories. I just Quest power only because of low sugar. Ugh! So hard at age 60.
I know that most people need to lose weight, but could you also address us skinny hard-gainers? I’m trying to build muscle with weight lifting and more protein in my diet, but I can’t eat much and I also enjoy walking, hiking and some cardio… I’m stuck at 50 kilos no matter what 😅
I have a bunch of videos on gaining muscle! Here's one but if you search through my channel can find more! czcams.com/video/uR4CRysviMU/video.html
Any tips for vegans? I feel like this is a different animal all together because our carb content will always be higher. I do consistently get around 100g of protein a day, so I feel I do pretty good. But I can't get over that without feeling like I'm leaning too heavily on supplements.
I eat overwhelmingly plant based and was where you are at in terms of protein, but lately I've been able to get to ~130 g every day through eating a lot of beans/lentils/split peas and whole grains, with 1 serving of protein powder/day (usually add it to my breakfast in some way). I did find that through increasing protein my calories also increased quite a bit. And I agree, on a vegan diet carbs will always be a lot higher. It's easier to eat less fat as plant based but that depends on your tolerance for a low fat diet.
@@oksanakaido8437 I can get up there on some days, but not consistently because it often feels like I'm forcing myself to eat when I'm not really hungry. Being perimenopausal I have to be really careful with my balance between a surplus and a deficit. I've pretty much gotten myself to my goal weight, I just really want to learn out a bit more and see more of that definition.
@@billybrown7953might be a good idea to ask questions before making sweeping assumptions. I'm a born again Christian and I agree we're allowed to eat meat. That's not the issue for me. The issue I have is hormones related and animal products absolutely exacerbate those issues for me. I can't go back to the way I felt before going vegan. So just "eating a Ribeye" is a very shallow response to an honest question.
@@billybrown7953 yes and no. If I eat it too often I get the same awful symptoms as I do with eggs and meat. So I reserve it to eat with things I like, like pizza on special occasions.
I've actually been working on my diet since I first commented on this and am getting 120 to 140g of protein a day now without animal products. It just takes a lot more thought and effort though.
Oh, I also have salmon every now and then. That helps
Thanks so much for this. I've been struggling because I have a gluten and dairy intolerance. I am using Pea protein for a post workout drink in the morning, and manage at least 25-30 grams of protein per meal but I just struggle to get so much more in...help, !
When were you in Mexico City?
HI how do you feel about snack in between 3 meals?
As long as you hit your totals for the day you can space out your meals/snacks in whatever way works best for you 😊
@@redefiningstrengthOC thanks. Some Nutritionist say the less frequently you eat, the less your insulin is affected.
I would love a video with all the vegan protein options!!! For us it is a bit more challenging to increase our daily protein intake so a dedicated video would be super:)
Why don't you find a vegan workout channel? This channel isn't vegan.
What's going on with my body???
A few months ago I cut my calories down from around 2500 to between
2150 to 2250 and I increased my protein intake, but I've noticed I've gained weight around my stomach!!
My body does feel a little more dense and firm I don't know if that's muscle I'm so focused on my stomach though my glutes do look bigger but I'm not sure if that's muscle or fat , what should I do this doesn't make sense 😟
I should've lost weight from cutting calories right? But instead I gained weight around my stomach and glutes this doesn't make sense!!! 😰
@@billybrown7953 I do work out I've been working out for more than 20 years but I'm currently injured and I can't do my best
So I don't have to drink a protein shake all the time after all.
Are there additional tips for menopausal women? Thanks
I do have a video on the topic you can check out here! czcams.com/video/CRE3qAVP36U/video.html
@@redefiningstrengthOC you are awesome. Thank you!
Oh those Bichons!
Hello ma'am, I usually eat 4 boiled eggs for my first... Actually meal of the day.
Wanting not really needing that many more grand of protein I have been wanting to add good egg egg wraps. Would that be to much egg a day?
As always thank you Mrs. Tori
Lots of things can work. Just make sure you feel good and are getting an overall balance to your fueling :-)
Thank you
I hate that I'm allergic to seafood. It's such an easy form of protein.
Rather than "increasing the proteins", I would rather say "making sure that you meet your proteins requirement".
And look at the overall protein in our diet. Vegetables, while a lower amount of protein do have protein and contribute to our overall daily consumption. So add those delicious mushrooms to your tofu scramble, stir fry, eggs. Have fun and let your tastebuds expand!
Why are you taking BCAA? Do you know BCAA are already in your protein powder or shake? Also the meat, chicken, and all the animal meat you eat already has BCAA.
Yes BCAAs are amino acids in complete proteins. But there are some benefits to getting more of those, specifically leucine...and because of increasing leucine and the impact on the others, you want to increase those too. redefiningstrength.com/fhp-502-are-fad-diets-addicting-are-bcaas-worth-it?sl=yc
Another dynamite video. I really love the fact that these videos are so rich in content without the fluff. There enough wannabe celebrities on CZcams.
So glad they help!
Please guys, avoid any seed oils as much as you can 🙏
Fat is good for you. Eating full fat foods increases my weight loss.
Struggling with protein because of health reasons had to go vegan
... you mean carbohydrate deficit.
One size doesn't fit all. Some clients do better on lower carb ratios. Others do not. Our macros need to match our activity level, needs and goals. And what works will shift over time :-)
Great training tips but the talking is just too much…I just can’t…
Are you really suggesting that We add red meat to our diet?
Just so ketovore and eat 1kg of meat per day
Meat, meat , meat is not the answer.
meat clogs your veins, so it`s very unhealthy. I would opt for the vegan options, like protein shakes.
🙄🤭
Awesome!!! 🏵I am so glad i found your profile!
My favorite channel.... Thank you for the information packed content. Always straight to the point!
Glad it all helps!