High-Protein Diet for Weight Loss
Controlling Your Appetite
In theory, losing weight is quite simple. Just eat less and exercise more. But putting that into practice can be complicated. Finding a diet that you enjoy that works with your lifestyle and has the right combination of nutrients is a very individual process.
Some people fare better on one diet whereas others are hungry all the time on the same diet.
And of course, if you're hungry all the time, eating fewer calories will be challenging.
For better appetite control, try dividing your daily calories into smaller meals or snacks and enjoy as many of them as possible early in the day, with dinner being the last meal.
Research suggests eating four to five small meals or snacks per day to control appetite and weight.
And as long as you stay within the recommended limits, you can try adding some more protein to your diet.
The Best Protein Sources
Protein is important but so are carbohydrates, fats, and total calories.
For a higher protein diet, include lean and low-fat sources of protein at every meal as part of a calorie-controlled diet. You should also stock up on "smart carbs" such as:
- Whole grains
Also try healthy fats such as:
Not all protein is created equal. Be sure to look for protein sources that are nutrient-rich and lower in fat and calories, such as:
- Lean meats
- Low-fat dairy
Here are some good sources of protein, as listed by the U.S. Department of Agriculture:
|1 ounce meat, fish, poultry|
|1 large egg|
|4 ounces milk|
|4 ounces low-fat yogurt|
|4 ounces soy milk|
|3 ounces tofu, firm|
|1 ounce cheese|
|1/2 cup low-fat cottage cheese|
|1/2 cup cooked kidney beans|
|1/2 cup lentils|
|1 ounce nuts|
|2 tablespoons peanut butter|
|1/2 cup vegetables|
|1 slice bread|
|1/2 cup of most grains/pastas|
Ways to Pump Up the Protein
If you'd like to start including more lean protein in your daily diet, try these simple tips if you do not have issues with dairy products:
- Take yogurt with you to the gym and enjoy it as a post-workout booster.
- Make your breakfast oatmeal with milk instead of water.
- Snack on fat-free mozzarella cheese.
- Use a whole cup of milk on your cereal.
- Try smoked salmon or one of the new lean sausages for breakfast.
- Take along a hard-boiled egg for an easy snack.
- Munch on edamame beans at meals and snacks.
- Choose round or tenderloin cuts of meat.