Feeling hungry can be one of the major obstacles to staying on a diet, especially for those just starting out. While fruit and vegetables are a necessary part of losing weight, dieters who try to stick to rabbit food often complain of never feeling like they have gotten enough to eat.
While part of this feeling can come from the reduction of calories, much of it can come from simply not getting enough protein in the diet. According to the article "Protein: Are You Getting Enough" on WebMD's website, protein should make up an average of 20% of total calories, which works out to about 46 grams for women and 56 grams for men. Too often, however, dieters cut out high protein foods in an attempt to cut calories, not realizing this can ultimately backfire.
As a diet aid, protein can help dieters by allowing them to feel more satiated during a meal and to stop eating earlier. In addition, adequate protein can help keep that full feeling afterwards, reducing the need to nosh. The trick is finding the right kind of protein to eat while leaving the high-calorie condiments behind.
Where to Find Protein
The most obvious source of protein is from red meat, chicken and pork, but there are many other ways to get protein into a diet. One half of a cup of low fat cottage cheese contains a whopping 14 grams and three ounces of firm tofu has 13. Peanut butter, the old standby of many a lunch, has eight grams in two tablespoons, but be careful of overall calories if you're looking for weight loss.
Creating a high protein meal can be easy, Whip up two eggs (12 grams of protein) add three ounces of cheese (21 grams) and two slices of whole wheat toast (four grams) for a breakfast with 37 grams of protein. Add two ounces of shredded chicken (14 grams) to a huge salad for lunch and protein requirements are met before dinner.
Those who don't want a big breakfast or who prefer smaller meals through the day can easily up their protein. Try a protein shake (five grams) with fruit for breakfast, water packed tuna on rye (13 grams) and crudités for lunch and a three-ounce salmon steak (21 grams) with salad and baked potato for dinner. Add snacks like a cup of yogurt mixed with fruit or a hardboiled egg (six grams) and an apple and viola, protein needs are met.
Even those who prefer not to eat animal products can bump up their protein intake. Four ounces of soy milk on cereal for breakfast (five grams), six ounces of tofu (23 grams) stir fried with veggies for lunch, a vegan protein bar (10 grams) for a mid-afternoon snack and vegetarian tacos made with TVP (12 grams) and beans (six grams) for dinner.
While the focus still needs to be on counting calories and getting enough fruits and vegetables, adding adequate protein can help dieters lose weight by helping them feel full longer. One word of caution for dieters, however, is to add fiber when upping the amount of protein. Too much protein too quickly can stop up the works, resulting in constipation. Ensuring some of that protein comes from lentils or beans, which are naturally high in fiber, or eating enough fruit, vegetables and whole grains can ensure a diet that is both filling and easy to live with.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Kelly Sharp - Kelly Sharp holds a Master's degree in Education and a Bachelor's degree in Communication, and has been involved in training in a variety ...
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