Going on a high-protein diet may help you tame your hunger, which could help you lose weight.
You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually.
Remember, calories still count. You'll want to make good choices when you pick your protein.
If you plan to add a lot of protein to your diet, or if you have liver or kidney disease, check with your doctor first.
The Best Protein Sources
- Lean meats
- Low-fat dairy
- Nuts and seeds
It's a good idea to change up your protein foods. For instance, you could have salmon or other fish that's rich in omega-3s, beans or lentils that give you fiber as well as protein, walnuts on your salad, or almonds on your oatmeal.
How much protein are you getting? Here's how many grams of protein are in these foods:
1/2 cup low-fat cottage cheese: 14
3 ounces tofu, firm: 13
1/2 cup cooked lentils: 9
2 tablespoons natural-style peanut butter or almond butter: 8
1 ounce cooked lean meat, fish, skinless poultry: 7
1 ounce cheese: 7
1 ounce nuts: 4-7
1 large egg: 6
4 ounces low-fat plain yogurt: 6
4 ounces soy milk: 5
4 ounces low-fat milk: 4
Carbs and Fats
While you're adding protein to your diet, you should also stock up on "smart carbs" such as:
- Whole grains
- Beans and legumes (both also have protein)
- Low-fat milk and yogurt (both have protein)
- Nuts and natural-style nut butters
- Extra virgin olive oil and canola oil