Add Tofu As A Smoothie And Shake Thickener
Tofu doesn’t have to just be scrambled into a stir fryyou can use it as a thickener in shakes and smoothies, as well as a base for dips and soups. A half a cup of the stuff will give you 10 grams of excellent, flavorless protein, but make sure to choose a tofu that doesn’t use the coagulating agent magnesium sulfate, which has been shown to cause cancer in lab animals. Tofus that use nigari salts, lushui, or clean sea water as a coagulating agent are safer choices. Once you found that better-for-you product, find your new favorite shake recipe with this list of 23 Best Protein Shake Recipes!
Protein Cuts Cravings And Reduces Desire For Late
Cravings are the dieters worst enemy.
They are one of the biggest reasons why people tend to fail on their diets.
Another major problem is late-night snacking. Many people who have a tendency to gain weight get cravings at night, so they snack in the evening. These calories are added on top of all the calories they ate during the day.
Interestingly, protein can have a powerful effect on both cravings and the desire to snack at night.
This graph is from a study comparing a high-protein diet and a normal-protein diet in overweight men (
The high-protein group is the blue bar, while the normal-protein group is the red bar.
In this study, protein at 25% of calories reduced cravings by 60% and cut the desire for late-night snacking by half!
Breakfast may be the most important meal to load up on the protein. In one study in teenage girls, a high-protein breakfast significantly reduced cravings .
Eating more protein can lead to major reductions in cravings and the desire to snack late at night. These changes should make it much easier to stick to a healthy diet.
How Much Protein Do I Need
When calculating individual needs, Ive found that one gram of protein per pound of goal body weight each day has worked well for those who are active and working out. Because protein needs increase when someone is in a caloric deficit, ample protein is critical for those aiming to lose weight or body fat.
Read Also: Is Gold Standard Protein Good
How Your Poor Metabolism May Be Affecting Your Weight Gain
If you have a poor metabolism, your body burns fewer calories at rest and during physical activity.
This means that to lose weight and keep weight off, youll need to eat fewer calories than someone with a faster metabolism.
Over time, a slow metabolism can lead to excess calories being stored as fat throughout the body and fatigue.
Poor metabolism is often caused by genes passed down by your parents. It can also be caused by a shift in hormones, underactive thyroid, or diabetes.
Other factors, including stress, not eating enough calories, and inadequate sleep, can negatively impact your metabolic rate.
Despite playing a role in our weight, a poor metabolism is rarely the sole cause of significant weight gain.
Still, its important to support a healthy metabolism because a slow metabolism can undoubtedly lead to weight gain over time if you eat more calories than you burn.
How To Increase Satiety Without Eating More
Most dieters know that to lose weight they need to eat less however, this can be easier said than done if you are constantly feeling hungry throughout the day. Ongoing hunger makes it difficult to concentrate, harder to work out and can lead to overeating and binge eating type behaviors, so what can you do to eliminate the hunger whilst still eating less and losing weight?
Recommended Reading: Does Ebt Cover Slim Fast
Which Foods Have The Most Protein Per Calorie
Not surprisingly, animal proteins like meat, fish, eggs, and chicken have a much higher protein density than plant based proteins like beans, nuts, seeds, and grains. Among the animal proteins I compared, chicken breast, egg whites, and lowfat cottage cheese have the highest protein density. Whole eggs, cheese, and other full-fat dairy products were among the lowest in protein density.
Thats not to say that full-fat dairy products arent good for you or that egg whites are better than whole eggs. Protein isnt the be-all and end-all of good nutrition. But if you are looking for ways to get more protein with fewer calories, those are probably not the foods you want to turn to.
The protein density score is even more useful if you are limiting yourself to plant-based proteins.
Beans Peas And Lentils
Both the high fiber and protein contents in pulses help make them more filling. Whats more, the fiber may lower your blood cholesterol if you eat pulses regularly .
In a review of 26 studies in 1,037 people, eating an average of 2/3 cup of cooked pulses daily for at least three weeks resulted in 7 mg/dL lower bad LDL cholesterol, compared to control diets that equaled a 5% reduction in LDL over time .
Notably, pulses are low in a few essential amino acids, the building blocks of protein in your body. However, by eating other plant protein sources over the course of a day, such as whole grains or nuts, youll fill in those gaps .
Summary Beans, peas and lentils are good sources of lean protein. Theyre also high in fiber and may help lower your cholesterol if you eat them regularly.
Also Check: Fat Protein Efficient Body Meal Plan
What You Need To Know
Any healthy diet for weight loss or wellness should include a balance of the three macronutrients : fat, carbohydrate, and protein. A high-protein diet contains at least 20% of calories from protein. The amount of protein you should eat depends on a few factors including your age, sex, body size, and activity level.
General guidelines advise getting between 1035% of your total calories from protein. Active adults may require 1.21.7 grams per kilogram of body weight per day. This equates to 82116 grams for a person weighing 150 pounds. The official recommended daily allowance for healthy adults is a minimum of 0.8 g/kg/day, which equates to 54 grams of protein for a person who weighs 150 pounds.
If you use a calorie tracking app or website to count calories, it’s easy to check your daily protein intake. Many people on a high-protein diet use apps to track their macronutrient intake to ensure they are getting the right ratios of protein to carbohydrate and fat.
A typical starting ratio for a high-protein diet is 30% of calories from protein, 30% of calories from fat, and 40% of calories from carbohydrates. But a starting ratio is just thata starting point. Many proponents of high-protein diets find they do better with a little more or a little less of a macronutrient, which means you can adjust your macros as needed while maintaining a high-protein approach.
Following a high-protein diet typically requires:
The Best Foods For A High
The best high-protein breakfasts start with protein-rich foods. Our recipes below feature high-protein breakfast foods such as:
- nut butter
- protein powder
Read on to discover nearly three weeks’ worth of mouthwatering high-protein breakfasts that deliver exactly what your body needs for breakfast. Combine that with these best-ever ways to boost your metabolism and you’ll reach your body goals in no time!
Protein Punch: 24 gramsYou’ll Need: 2% Plain Greek Yogurt, fresh strawberries and blueberries, sugar, mint leaves, granola
Not only is this recipe great for breakfast, but it’s so decadent, you could even enjoy it for dessert! The protein in this recipe comes from two sources: the homemade granola contains 4 grams of protein per serving while 7 ounces of Greek yogurt contains 20 grams of protein.
“Greek yogurt has double the protein compared to traditional yogurt due to the straining process,” says Amidor. “In addition, it is low in lactose and a fermented food which provides live, active cultures that may act as probiotics and keep the gastrointestinal system healthy.” All the more reason to dig in!
Get our recipe for Greek Yogurt Parfaits.
Protein Payout: 24 gramsYou’ll Need: Black beans, eggs, feta cheese, salsa, avocado, cumin, lime, hot sauce, salt, pepper
Get our recipe for Black Bean Omelets.
Read Also: Isagenix Protein Powder Ingredients
Protein Helps Prevent Muscle Loss And Metabolic Slowdown
Weight loss doesnt always equal fat loss.
When you lose weight, muscle mass tends to be reduced as well.
However, what you really want to lose is body fat, both subcutaneous fat and visceral fat .
Losing muscle is a side effect of weight loss that most people dont want.
Another side effect of losing weight is that the metabolic rate tends to decrease.
In other words, you end up burning fewer calories than you did before you lost the weight.
This is often referred to as starvation mode, and can amount to several hundred fewer calories burned each day (
For this reason, a high protein intake and heavy strength training are two incredibly important components of an effective fat loss plan.
Not only do they help keep your metabolism high, they also make sure that what is underneath the fat actually looks good. Without protein and strength training, you may end up looking skinny-fat instead of fit and lean.
Eating plenty of protein can help prevent muscle loss when you lose weight. It can also help keep your metabolic rate high, especially when combined with heavy strength training.
Eat More Low Calorie Foods
Although this isnt strictly eating less in terms of quantity, it will help you to eat less in terms of calories and that is what is important in weight loss. Low calorie foods such as vegetables can be eaten in large quantities without contributing too many calories, so if you are feeling hungry on a regular basis, try eating larger portions of these and other water based foods to fill yourself up, whilst still limiting higher calorie options.
Research has also suggested that soups can have a positive effect on satiety, although they are usually low in calories and water based. Studies have found that whilst most fluids tend to have less effect on satiety than solid foods, those who eat soup before a meal tend to eat less calories overall and feel fuller.
Recommended Reading: Is Plant Protein Bad For Kidneys
Try Some Ancient Grains
For days when youre not swapping quinoa for pasta, experiment with other ancient grains, such as teff, spelt, and amaranth, which are surprisingly packed with protein. Chewy spelt has over 5 grams of protein per half-cup, and nutty, buttery Kamut has more than 4.5 grams. Teff, which is slightly sweet, also has 4.5 grams of protein per half-cup, as does amaranth , which has a slightly earthy flavor. Sorghum, which is a bit bitter, comes in at 10 grams of protein per half-cup. These easy strategies can help you eat more whole grains.
Eat Lean Protein At Each Meal
Whilst very high protein, low carb diets are generally considered unsustainable and possibly unsafe in the long term, studies looking into this type of diet have suggested that protein does play a role in increasing satiety.
Many suggestions have been made as to why this is the case, with possibilities including protein ingestion resulting in less secretion of the appetite stimulating hormone ghrelin and the effects of different amino acid profiles in the blood after eating on hunger.
Lean protein such as chicken, fish, lean meat, eggs or vegetarian options like tofu or legumes should ideally be included at each meal to maximize satiety. To minimize calorie intake, remove any visible fat, choose lower fat cuts and cooking methods and keep portion sizes reasonable.
Remember that if you are increasing your protein intake you will need to decrease the amount of another part of your meal, for example carbohydrates or you will end up consuming more calories, which may lead to weight gain.
Read Also: Are Special K Protein Bars Good For You
Low Carb High Fat Moderate Protein
This is the real trick to being successful, and feeling good. But how do we eat more fat without piling on the meat and dairy, and upping our protein intake as a consequence? We have to turn to other sources of fat, which keep protein at a minimum .
This is a small sample of foods that can be added to your daily meals.
What Is A High Protein Snack
Here are 30 high protein snacks that are healthy and portable, so you can enjoy them even when youre on the go. Jerky. Jerky is meat that has been trimmed of fat, cut into strips, and dried. Trail mix. Turkey roll-ups. Greek yogurt parfait. Veggies and yogurt dip. Tuna. Hard-boiled eggs. Peanut butter celery sticks.
Keep Red Lentils Handy
Grace Wong, RD, has a favorite protein player: red lentils! I always keep some red lentils in my pantry to throw into soups, stews, and curries for extra protein and fiber, she says. It takes 15 to 25 minutes to cook them, and they go well with almost every soup recipe I have. Speaking of fiber, here are 30 ways to sneak in fiber without even trying.
How Can I Use Free Foods In My Diet
Here are some tips for using these foods in your diet:
- Use honey or sugar on cereal and in beverages.
- Use syrup on pancakes, French toast, waffles and hot cereal.
- Eat candies such as gum drops, hard candy and lollipops at the end of a meal or as a snack.
- Use honey, jelly, jam, margarine or cream cheese on toast, bread, rolls and crackers.
- Instead of plain water, drink beverages that have calories from sugar.
- Add margarine to rice, hot cereal, noodles, vegetables and bread.
Recommended Reading: How To Lose Weight With Premier Protein
+ Ways To Increase Protein Intake Without Adding Calories
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I recently realized I wasnt getting enough protein.
Ive been cutting, and seeing good results, but I just felt like something was holding me back.
So I got to work recalculating all of my macros. And I realized I was coming in on the low end of the low end of protein intake.
And I needed to fix it.
The problem? I was still trying to stay in a calorie deficit and lose weight. I didnt have room in the diet to add a bunch of new foods in!
So the question was, how could I increase my protein intake without adding calories?
Turns out, the answer is pretty simple:
To increase protein without adding extra calories, youll have to eat fewer carbohydrates .
Easy, right? Lets dive in a little deeper on how exactly you can do that, how to calculate how much protein you need, and some really good high protein foods you can swap into your diet.
How Much Protein Do You Really Need
How much protein is enough?
It really all depends on your goals.
If youre just a normal, active person who wants the right amount of protein to stay healthy and maintain your lifestyle and body composition, youll need somewhere around .36 grams per pound of bodyweight.
That comes out to somewhere around 50-60 grams per day for an average man, or 40-50 grams per day for an average woman, according to Healthline.
Thats not hard to get. For reference, an average serving of boneless, skinless chicken breast will have around 20-30 grams all by itself.
If youre very active and like to exercise a lot, youll need to eat a bit more to properly fuel your muscles.
If youre into lifting weights and want to gain muscle or maintain muscle and strength, you should shoot for about .8 to 1 gram of protein per pound of bodyweight.
So for a 160 pound man on a proper strength training program, you should be eating somewhere around 120-160 grams of protein per day for best results.
Thats just a quick example, but you get the idea.
Also Check: Best Tasting Protien
Top Crackers With Nut Butters Or Cheese
You have Wongs permission to eat cheese and crackers to fill you upjust remember to make sure your meals are balanced throughout the day, so you dont overdo it on calorie intake. If cheese upsets your tummy, go for peanut butter and crackers, as a way to make sure youre fulfilled when there are still hours to go until dinner time.
Protein Benefits For Average Weight
However, this protein benefit doesnt only apply to those on medically directed extreme weight loss plans and people who are severely obese. It applies to anyone trying to lose body fat. When lowering your calorie intake in an attempt to lose body fat, you increase your chances of success by increasing the protein in your diet.
How much protein, and in turn calories, can you add without increasing your body fat? In one study, young, healthy men consumed 4.4 grams of protein per kilogram of body weight per day for eight weeks. This is nearly four times the recommended amount.
This amount of protein provides an additional 1,200 calories for the average 150-pound, or 68-kilogram, person. With simple calorie counting, youd expect these men to have gained a lot of weight. However, even with this increase in calories, the men in this study did not gain any body fat or muscle mass.
Even more reasonable increases in protein lead to benefits, as one study demonstrates. The study involved 39 physically active men and women who were about 21-years-old and with a normal body mass index of BMI of 2229.
First, the researchers put the participants on a low-calorie diet that was about a 40% reduction from what they normally ate. Then, they supplemented the participants with three different levels of protein.
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