A high protein diet helps suppress hunger and helps you lose weight.
Try adding a bit more protein to your diet. Over the course of a week, gradually increase your protein intake.
Remember that calories still count. You need to make the right choice when choosing your protein. If you plan to include a lot of protein in your diet or if you have liver or kidney disease, consult your doctor first.
The Basics: Protein
What does protein do for your body and which foods are rich in this nutrient?
The Best Protein Sources
Choose protein sources that are rich in nutrients and low in saturated fat and calories, such as:
Lean meat
Seafood
Beans
Soy
Low-fat dairy products
Eggs
Nuts and seeds
We recommend varying your protein diet. For example, you can eat salmon and other fish that are rich in omega-3 fatty acids, beans and lentils that provide both fiber and protein, walnuts in your salads, and almonds in your porridge.
How much protein should you consume? Here are the grams of protein in these foods:
1/2 cup low-fat cottage cheese: 12.4g
3 ounces tofu (firm tofu): 9g
1/2 cup cooked lentils: 9g
2 tablespoons peanut butter (7g) or almond butter (6.7g)
3 ounces skinless chicken breasts: 26g
3 ounces fish fillets (depending on type of fish): 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 you’re adding protein to your diet, be sure to stock up on “smart carbs” like these:
Fruits
Vegetables
Full grains
Leans and pulses (both contain protein)
Low-fat milk and yogurt (both contain protein)
Try healthy fats such as:
Nuts and natural nut butters
Seeds
Olives
Extra virgin olive oil and rapeseed oil
Fish
Avocado
Splitting your daily calorie intake into 4-5 small meals or snacks can also help curb your appetite.