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
Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
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: 14g
3 ounces (85g) tofu, firm: 9g
1/2 cup cooked lentils: 9g
2 tablespoons natural-style peanut butter (7g) or almond butter (6.7g)
3 oz (85g) skinless chicken breast: 26g
3 oz (85g) fish fillet (depending on type of fish): 17-20g
1 ounce (28g) provolone cheese: 7g
1/2 cup cooked kidney beans: 7.7g
1 ounce (28g) almonds: 6g
1 large egg: 6g
4 ounces (113g) low-fat plain yogurt: 6g
4 ounces (113g) soy milk: 5g
4 ounces (113g) low-fat milk: 4g
Carbs and Fats
While you’re adding protein to your diet, you should also stock up on “smart carbs” such as:
Also try healthy fats such as:
To help manage your appetite, it also helps to split your daily calories into four or five smaller meals or snacks.