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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

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over eating

Proteins

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.

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eggs

Instead of: 1 slice of bacon (3 g protein)

Eat: 1 egg (6 g protein)

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glass of milk

Instead of: 1 glass of orange juice (1.5 g protein)

Drink : 1 glass of low-fat milk (8 g protein)

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tuna can

Instead of: 2 slices of processed cheese (11 g protein)

Eat: 3 oz of canned tuna (21 g protein)

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chicken breast

Instead of: 2 chicken wings (9 g protein)

Eat: 3-½ oz of chicken breast (21 g protein)

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lean steak

Instead of: 1 hamburger patty (22 g protein)

Eat: 4 oz of lean steak (35 g protein)

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cottage cheese

Instead of: 2 tbsp of sour cream (1 g protein)

Eat: ½ cup of cottage cheese (15 g protein)

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tofu

Instead of: ½ cup of croutons (2 g protein)

Eat: ½ cup of tofu (20 g protein)

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Peanut butter

Instead of: 2 tbsp of cream cheese (2 g protein)

Eat: 2 tbsp of peanut butter (8 g protein)

 

 

 

 

 

 

 

Related:
10 quick tricks for eating better
4 reasons why you overeat
How cheating on your diet can help you lose weight

This article was originally published in the January 2010 issue of Reader’s Digest. Subscribe today and never miss an issue!