How to eat more protein and improve intestinal health at once: Doctor explains.

• Eating enough protein is important for your health.
• But we don’t have to eat a lot of meat and protein powder to achieve our goals, the doctor said.
• Dr. Rupy Aujla is recommended to focus on vegetable sources like beans.

Considering the high protein diet, you can imagine steaks and protein shakes.

But his new book, “Healthy High Protein,” and Dr. Rupy Aujla, a London -based family doctor who received a master’s degree in nutritional medicine, encourage people to get out of the way of thinking that high proteins are the same as many meats such as powder and bars.

Instead, he advises to hit protein targets by eating more vegetable foods, which will increase how much fiber consumes without much effort. Fiber has a wide range of health benefits, including more diverse intestinal microbial groups, which is overall related to better health.

Aujla explained why it is important to eat high protein diet and how to be friendly.

Protein is not for bodybuilders.

Aujla thinks people need to understand that protein is “not only for bodybuilders but also for everyone.”

It is true that protein helps reconstruction after exercise and helps muscle growth. Aujla said about 10 -quarter of the protein we consumed is used by our muscles.

The rest is for essential functions such as recovering cells, building a combination tissue and creating immune cells. Eating enough to maintain satisfaction, improve bone health, and fight with age -related muscle loss can increase energy and focus.

Aujla argued that there is room for controversy among experts on whether the emphasis on protein is exaggerated, but the government’s recommendation (for example, 56 grams of protein per day for men between 31 and 50 years old) is “too low.”

Aujla added, “It can be prevented, but it is not necessarily optimal and needs to be changed according to others.”

People who need more protein include:

• Exercise regularly
• I am over 40 years old
• After menopause, pregnancy or breastfeeding
• I am recovering from the disease
• There is the following absorption conditions: Inflammatory bowel disease
• This is a bed bound

AUJLA aims to eat 1.6 grams of protein per kilogram every day to support his lifestyle. Those who are not sitting without exercise should be able to calculate the requirements according to “ideal weight”.

AUJLA has a free calculator on the app and website. DoctorHelps people solve protein demands.

Priority of vegetable protein sources rather than red meat and ultra -treatment foods.

During the care of the intestinal health, Aujla consciousness is 70-75% plant-based and fish is the main source of animal sources of protein.

He calls this approach “plant center” or “plant forward”.

Aujla recommends eating foods such as EDAMAME BEANS, TOFU, TEMPEH, NUTS and SEEDS, which are high in protein and fiber.

In contrast, red meat is high in protein but is associated with colon cancer. Protein powder, shakes and rods are often processed. Such foods are associated with increased risk of colon cancer under other conditions.

AUJLA advises people not to have a protein shake at once, but not too often for people.

Aujla said, “I recommend getting protein from all foods as much as possible, but I feel uncomfortable that I can’t cook every time.”

Priority protein in breakfast

Aujla said that eating protein in the morning is especially important.

Aujla said, “If the body is not enough protein in the morning or stops fasting, Aujla is constantly signing a signal that the body is still hungry because the body is a protein.”

That’s why people are often hungry after two hours when they have white toast sculptures, croissants or grasp and orange juices.

“Protein is satisfactory, and when you start changing breakfast to include more nuts, seeds, and probably fermented dairy products or eggs, you start to benefit from the focus and energy level improvement.”

By eating more protein, you can also find weight loss without trying.

AUJLA said, “It’s a lovely side effect.”