Eat more to weigh less
You don’t have to go hungry to lose weight. Research shows that adding protein to your diet lets you fill your plate and shed pounds
We lose muscle mass after middle age, which slows metabolism and can lead to weight gain. Research shows that diets with up to 50-percent protein may help and are safe for most (except those with kidney disease). A 130-pound adult could aim for 70 grams daily. These substitutions will add protein-but won’t add lots of fat and calories.
Instead of: 1 glass of orange juice (1.5 g protein)
Drink : 1 glass of low-fat milk (8 g protein)
Instead of: 2 slices of processed cheese (11 g protein)
Eat: 3 oz of canned tuna (21 g protein)
Instead of: 2 tbsp of cream cheese (2 g protein)
Eat: 2 tbsp of peanut butter (8 g protein)
This article was originally published in the January 2010 issue of Reader’s Digest. Subscribe today and never miss an issue!