4 Tips to Increase Protein Intake While Managing Calories

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You want to include more protein in your diet, but you also don’t want to add to your calorie intake. Building a diet rich in protein can be a balancing act. You may want more protein in your diet for any number of reasons—from personal wellness to athletic performance. 

While you can’t find a protein source without any calories, you can strike a balance between getting more protein without an excess of calories. It might mean increasing your lean meat intake or adding a low calorie low carb protein powder to your daily routine—or a bit of both. Here are a few tips you can use to strike a balance.

 Lean Meat and Eggs

We all know different cuts and types of meat aren’t all equal. Some cuts are high in fat and calories. While some of these cuts can be flavorsome—and may even work as part of a ketogenic diet—they might not be the best choice if balancing protein and calories is your priority. It might be time to focus on lean cuts—and eggs. Grilled chicken and oven-roasted turkey are two classics. Baked and grilled fish are additional options—provided they’re not oily and calorie-dense.

Since fat can be a big source of excess calories, mitigating fat can help mitigate calories. Eggs are another excellent protein source and may be one way to strike the protein/calorie balance. Just eating egg whites can net around 6-8 grams of protein to 60-80 calories. Exact numbers can vary depending on the size of the eggs, but this gives you an idea of what you can expect.

Plant Based Protein

On the other hand, there are many high-quality, plant based protein sources that aren’t loaded with calories. Beans and lentils are great examples. Even nut butters can balance protein with calorie count. Nut butters have a reputation for being calorie-dense, but like all sources of protein, there are a lot of variables that can affect this. Some nut butters do have more calories per serving than others. As such, it might make sense for you to choose one variety over another.

Look for nut butters with short ingredient lists. Some nut butters have extra ingredients that add to the calorie count without adding protein, like sugar and oil. Plus, one big advantage many plant based protein sources can over meat and eggs is fiber. Fiber is another essential nutrient many people often don’t get enough of. You may be focused on the protein/calorie balance, but don’t overlook the benefits of fiber while you do it!

 Low Carb Protein Powder

Sometimes, you want to keep things simple. Low carb and low calorie protein powder can help you do it. There are protein powders formulated to maximize grams-per-serving of protein while keeping carbs and calories minimized. You can find low carb protein powder made with whey protein isolate. You can also find low carb plant based protein powder (complete with fiber!). The bottom line is, you can find a protein powder option that matches your lifestyle.

Mix Things Up

Keep in mind, there’s no rule that says you have to stick with one primary source of protein. In fact, it can be beneficial to mix things up. Maybe breakfast lends itself better to low calorie low carb protein powder, while lunch consists of lean meat, and dinner is made with lentils. Mixing things up not only helps vary your sources of protein, but it can also help keep things from getting boring. That way, you won’t lose sight of the reason you’re balancing protein and calories in the first place!

 About BioTRUST Nutrition

 When it comes to nutrition, fitness, and overall wellness, having a support system can go a long way. BioTRUST Nutrition is a big advocate for support. While BioTRUST Nutrition may be known for their high-quality nutritional powders, from their low carb protein powder to their MCT powder, they know success isn’t just built on a daily regimen of shakes and supplements. It’s also about establishing a framework of support. You can start with any of BioTRUST Nutrition’s protein powder low carb options, but you can also get support from their videos, articles, podcasts, and real, professional coaching. If you have questions about putting together a routine that fits your lifestyle, all you have to do is ask. BioTRUST Nutrition is here for you!

 Find the right low carb protein powder for you at https://www.biotrust.com/

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