If you’re trying to drop a few kilos, make sure you have the protein box ticked at meal times. 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.
There are a few things every individual should know before starting to boost their protein intake. First, the recommended daily allowance for men is 56 grams per day and 46 grams per day for women. Second, the types of protein you incorporate in your diet will have a huge impact on your weight loss.
Try these protein hits for maximum weight loss benefits.
The Best Protein Sources:
Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
Lean meats, Seafood, Beans, Soy, Low-fat dairy, Eggs, 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.
Carbs and Fats:
While you’re adding protein to your diet, you should also stock up on “smart carbs” such as:
Fruits, Vegetables, Whole grains, Beans and legumes (both also have protein), Low-fat milk and yogurt (both have protein)
How much protein we need:
This differs according to age, gender, weight and state of health. Most adults need up to 3 serves of protein per day which is equivalent to 65 grams of cooked lean meat, 2 eggs, 1 cup of milk, or ½ cup of nuts or seeds.
Adequate protein intake is required for the structure, function and regulation of the body’s cells, including muscles, skin, hair, nails, hormones and enzymes and antibodies. While there are benefits of maintaining a protein-rich diet for weight loss, too much can have the opposite effect.
Well balanced protein meal plan:
Breakfast: two-egg omelette made with low-fat feta, 1 ½ cup of chopped tomatoes, mushroom and onion; served with 1 slice of rye toast.
Lunch: one medium multigrain roll with 100 grams of skinless chicken and 2 cups of salad vegetables.
Dinner: 100 grams of sliced cooked lamb (150 grams raw) with 1 cup soba noodles and 2 cups of stir-fry vegetables.
Snack options: vegie sticks with 2 tablespoons of hummus or small low-fat fruit smoothie + protein powder.
Whether it’s for breakfast, lunch, or dinner, high protein diets have the longest-term clinically documented success record. In other words, they are safe and effective, and can hopefully help you lose or keep off the weight that you don’t want!