Create Higher Protein Versions Of Common Foods For More Diet Success

Create Higher Protein Versions Of Common Foods For More Diet Success

Sometimes, it’s hard to get enough protein without feeling like you need to eat an entire antelope. Instead of raiding the fridge and eating 10 meals a day, try creating higher-protein versions of the meals you already love.

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The amount of protein that you need per day depends on your goals. While the official daily recommendation is relatively low at about 50 grams a day, this may be insufficient for those on a weight loss program. According to obesity physician Dr Spencer Nadolsky:

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

This isn’t too surprising. Increased protein intake has been shown to increase satiety, increase the thermic effect of food (the amount of calories from food that’s “wasted” through heat), and reduce the amount of calories consumed even when you’re not counting.

Researcher and nutritionist Alan Aragon recommends that you consume your goal body weight in grams of protein. That is, if you weigh 180 pounds (82kg) and wish to weigh 140 pounds (64kg), consume 140 grams of protein. Of course, that’s a lot harder to hit than the recommended 50 grams, especially if you’re new to higher protein diets.

One trick is to create higher protein versions of the meals that you already love. You may also want to lower the carbohydrate and fat contents of these meals. This will lower calories without sacrificing how full you feel after your meal.

If you don’t know the first thing about cooking — let alone altering traditional meals — don’t worry. Here are a few great resources to get you started:

After increasing your protein intake, you’ll likely feel unusually full while eating fewer calories — a recipe for success on any diet. No pun intended.


  • Replace regular wheat flour with einkorn, spelt or other older wheat varieties. They’re not only higher in protein and many minerals, but a single serving leaves you feeling fuller and less likely to crave seconds.

  • news flash. you don’t need heaps of protein to be healthy.
    you only need heaps of protein if you want to be a bodybuilder. which also requires lots of calories. oh and roid.
    for long term health. i.e goal of living to 100. protein doesn’t help much. infact it can actually be counter intuitive depending on the source. e.g. red meat.
    read the china study by t.colin. campbell for more…..

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