Create High Protein Variations of Common Foods for Greater Dietary Success

Sometimes it is difficult to get enough protein without feeling like you need to eat a whole antelope. Instead of robbing the fridge and eating 10 times a day, try making the higher protein options you already enjoy.

The amount of protein you need per day depends on your goals. Although the FDA’s daily recommendation is relatively low at around 50 grams per day , this may not be enough for those on a weight loss program. According to obesity physician Dr. Spencer Nadolsky :

In terms of weight loss, a higher protein intake than recommended by most government guidelines is associated with better results and long-term success. We’ve seen it over and over again.

There is nothing surprising.Higher protein intake has been shown toincrease feelings of fullness , increase thethermic effect of food (the amount of calories from food that is “lost” due to heat), and reduce the amount of calories you eat even when you are not counting .

Researcher and nutritionist Alan Aragon recommends that you consume your target body weight in grams. That is, if you weigh 180 pounds and want to weigh 140 pounds, consume 140 grams of protein. Of course, this is much more difficult than the FDA recommended 50 grams, especially if you’re new to a high-protein diet.

One trick is to create higher protein options for meals you already enjoy. You can also reduce the carbohydrate and fat content of these meals. This will lower your calories without sacrificing the feeling of fullness after eating.

If you don’t know much about cooking in the first place, let alone changing traditional dishes, then fret not. Here are some great resources to get you started:

By increasing your protein intake, you are likely to feel unusually full and still consume fewer calories – a recipe for success on any diet. No pun intended.

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