Embarking on a diet rich in protein might be the key to curbing your appetite, potentially leading to weight loss.
Consider incorporating more protein into your daily meals. Start this experiment by gradually increasing your protein intake over the course of a week.
However, keep in mind that calorie intake is still important. When choosing your protein sources, opt for healthy options.
If you’re thinking about significantly upping your protein intake, or if you have liver or kidney conditions, it’s wise to consult with your healthcare provider beforehand.
Understanding Protein
What role does protein play in our bodies, and which foods are loaded with it?
Top Protein Picks
Opt for protein sources that are rich in nutrients but low in saturated fat and calories, such as:
- Lean meats
- Seafood
- Beans
- Soy
- Low-fat dairy products
- Eggs
- Nuts and seeds
Diversifying your protein sources is beneficial. For example, choose salmon or other omega-3-rich fish, beans or lentils for their fiber and protein content, walnuts for your salad, or almonds for your oatmeal.
Curious about your protein intake? Here’s the protein content in common foods:
- 1/2 cup low-fat cottage cheese: 12.4g
- 3 ounces firm tofu: 9g
- 1/2 cup cooked lentils: 9g
- 2 tablespoons of natural-style peanut butter (7g) or almond butter (6.7g)
- 3 oz skinless chicken breast: 26g
- 3 oz fish fillet (varies by fish type): 17-20g
- 1 ounce provolone cheese: 7g
- 1/2 cup cooked kidney beans: 7.7g
- 1 ounce almonds: 6g
- 1 large egg: 6g
- 4 ounces low-fat plain yogurt: 6g
- 4 ounces soy milk: 3.5g
- 4 ounces low-fat milk: 4g
Carbohydrates and Fats
While focusing on protein, don’t forget to include “smart carbs” in your diet, like:
- Fruits
- Vegetables
- Whole grains
- Beans and legumes (which also contain protein)
- Low-fat milk and yogurt (also sources of protein)
Incorporate healthy fats into your diet, including:
- Nuts and natural-style nut butters
- Seeds
- Olives
- Extra virgin olive oil and canola oil
- Fish
- Avocados
To better manage your hunger, consider dividing your daily calorie intake into four or five smaller meals or snacks.