How to pack protein into your diet

Why is protein important?

If you ask people what they think protein is used for, many of us would assume that it’s largely for muscles. However, aside from water and fat, your body is made up almost entirely of proteins. They are molecules with the most diverse functions in your body. Protein is used for repairing cells, building tissues, supporting our immune system and hormones, balancing blood sugar levels, aiding weight loss and energy levels – and much more. Protein is made of amino acids. There are 20 in total, nine are essential, which means we must get them from our diet because our body can’t produce them. Some foods contain all nine, such as chicken, fish and beef, and plant-based ingredients hemp seeds and tempeh. Remember, unlike fat and glucose, which can be stored in your body, there is no way of storing protein. You can’t rely on a high-protein meal on Monday to support your protein needs on Thursday – so you need to be eating enough daily.

What are the benefits of eating enough protein?

You may experience some immediate benefits when you start consuming more protein.

Fewer sugar cravings

Protein is very satiating, so you’re less likely to want sugary foods. Eat a high-protein breakfast and you may skip the mid-morning snack.

Weight loss

Protein takes more energy to break down than carbs or fat. This extra effort during digestion could increase your energy burn and aid weight loss.

Better focus

Eating more protein can keep blood sugar levels steady, which helps you focus and avoid energy crashes.

Improved sleep

Protein forms the building blocks of melatonin and other sleep hormones, so you may notice a better night’s rest.

Plant versus animal: where should I get my protein from?

Many of us are eating less meat, fish and dairy, so we are at risk of under-consuming protein. While we can get some from plant foods, planning is required. Animal proteins contain all the essential amino acids but certain types, like processed meats including bacon, also contain saturated fat and cholesterol. If you eat a lot, these can be problematic for your heart health. Good sources of plant-based proteins, such as soya, lentils and nuts, are fantastic because they provide extra nutrients, such as zinc and magnesium, and fibre which supports gut health. However, they do contain less protein making it hard to meet your needs. An ideal diet would be plant-focussed but include small amounts of lean meat and fish. This means you’ll get enough protein, as well as the gut-healthy benefits, which come from plants. For vegetarians and vegans, it’s still possible to eat enough protein but simply having some beans on your plate is not enough. You need to be conscious with how you put your meals together and consider a supplement. However, keep an eye out for sweeteners and fillers in protein powders. If possible, try to get your protein from whole, unprocessed foods first. Keep this in mind: you don’t need to track and weigh your food – these behaviours are destructive and unhealthy. Instead, casually keep an eye on how much protein you have at each meal. It will soon become second nature.

More wellbeing guides

31 high-protein meals
High-protein vegan meals
5 Mediterranean foods for better health
Healthiest diets from around the world
How to follow a gluten-free diet
How to follow a plant-based diet

Dr Rupy Aulja is a best-selling author and TV presenter, as well as a doctor specialising in general practice and emergency medicine with a masters in nutritional medicine. @doctors_kitchen