A Protein Boost Might Be the Answer…
Feeling less than satisfied on a restricted-calorie diet, then a protein boost just might be the answer.
According to numerous studies, a diet with more protein than the typical 15% of calories will leave you feeling fuller and help conserve muscle as you lose fat.
While high-protein diets typically get about 40% of calories from protein, some experts think that is too much.
Guidelines suggest a more modest increase, what is called a higher-protein diet with 25% of calories coming from protein. That is 300 calories a day if you are following a 1,200-calorie diet.
As you plan meals, keep in mind these extra calories need to be taken from carbo and/or fat servings, they are not additional calories.
The Big Q: What are the benefits?
The Big A: Dieters who eat more protein often feel fuller throughout the day, are better able to control their appetite, and have fewer late-night cravings. Other benefits include lower cholesterol, triglyceride, and blood pressure readings, studies found.
To make the most of this extra protein, spread out your intake across the entire day, starting with a breakfast that might include eggs, smoked fish, or Greek yogurt. This approach will also help in the effort to maintain muscle as you lose fat on your diet.
Remember, this is not an all-the-protein-you-can-eat diet, but 1 that allocates a higher percentage of your calorie limit to protein.
Be sure to choose from the highest-quality Real Food sources: fish (both lean and omega-3 rich fatty fish), shellfish, skinless chicken, lean grass fed meat, beans and lentils, and fat-free or low-fat dairy if any.
Eat healthy, Be healthy, Live lively
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