written by Nick Tate:
Low-fat diets are out. High-protein diets are in. That’s because many nutritional studies show people who cut down on carbs and boost consumption of chicken, fish, certain cuts of meat, and plant-based proteins reduce their risk for obesity, diabetes, and heart disease.
But the kinds of foods you eat — as well as when and how much — are the keys to making the most of a high-protein diet, according to new research found, most Americans don’t consume enough high-quality protein to take advantage of the well-known benefits of such foods — such as boosting metabolism, shedding pounds, increasing feelings of fullness, and helping the body retain muscle.
No. 1: Eat a protein-rich breakfast.
Eggs, yogurt, fish, and certain cuts of meat are all better choices than high-carb cereals or toast for breakfast. Such foods can lead to lasting feelings of fullness that help keep you from snacking during the day, studies have shown.
Drs recommends aiming for 30 grams of protein for breakfast — roughly the amount in 1.5 cups of yogurt or a four-egg omelet. Eating a protein-rich breakfast containing about 30 grams of protein leads to even greater satiety throughout the day and can reduce unhealthy snacking by improving appetite control.
No. 2: Eat less for dinner.
If 30 grams of protein for breakfast sounds like a lot, planning ahead — by eating less protein for dinner, and more for breakfast and lunch — can make it easier to accomplish that goal.
Most Americans have their biggest meal at night, even though nutritional studies suggest lighter dinners and heartier, protein-rich breakfasts have greater health benefits.
No. 3: Add a little protein to daily meals.
Most Americans consume too many carbs, and too little protein, at virtually every meal. Individuals should aim for a diet that contains at least 1.2 grams of protein for every 2.2 pounds of body weight. For example, a 150-pound woman who wants to lose weight or prevent weight gain should eat approximately 90-100 grams of protein a day.
For most Americans, that can be accomplished by doubling the amount of protein eaten at breakfast and lunch. Another option: Consumer protein-rich snacks between meals — such as cottage cheese (20 grams per five-ounce serving), peanut butter (8 ounces per tablespoon), or several slices of deli turkey (18 grams.
No. 4: Consume high-quality protein.
Not all proteins are created equal. High-quality “complete protein” foods — such as beef, pork, poultry, fish, eggs, and dairy products — contain all the essential amino acids a body needs and are easily digestible.
But most plant-based proteins found in vegetables and grains are lower quality “incomplete proteins” that lack one or more essential amino acids and are less digestible.
My doctor told me to aim for 70+ protein per day. I can do this. Sometimes I am under and sometimes I am over. My protein shake is 32 grams per shake with fat free milk so it is a good start. Good snacks are high protein bars. The one thing I cannot eat is fish or yogurt and how I wish I could.
What are your thoughts on protein? What do you do for more protein?
Knowing is not enough–we must DO
Willing is not enough–we must DO
I am proud to say I am..
i started walking again what 3 or 4 days ago….well, i just got back with hub from walking…this time i went farther…twice as far as i had been doing..my knees didnt hurt as bad..maybe that is good?? hey, i am happy they dont hurt as bad today….note i said as bad..i dont blame them with the weight they carry
BUT i am trying again and as long as one tries and puts one foot in front of the other and repeat daily for best results…
what matters is that i try, right?
IF you read this, where are you from??
Hey from Raleigh, NC 🙂
my friend offered me some cheese its..last week i would have took the entire box and ate it all..the artifical cheese flavor..the salt..my god is it good
let me have a food gasm…be right back..
i told her no thanks
can you read that again..i said NO
orange red box of yummy…..i chose NOT to eat
hey…maybe i am doing better…
my knees are hurting bad today…
walking more than i have been??
i really…REALLY did not want to walk..
but i did it anyhow (with hubby)
mind you it was not far..but i **DID** it…so far 3 days in a row
you gotta start somewhere…