Eating more protein boosts your metabolism (how fast you burn calories) and reduces your appetite. In one study, it was found that increasing daily intake of protein from 18% to 30% resulted in a significant reduction in total calories consumed. The low-fat craze of the last two decades may have led people seeking to lose or maintain weight to increase their intake of simple carbohydrates. That strategy fails because the simple carbs cause insulin to skyrocket and then plummet leaving us feeling tired and still hungry. Switching to complex carbohydrates helps some, but if you really want to feel more satisfied add protein and healthy fat. It will keep you from grabbing those high carb snacks like crackers and cereal bars between your meals. Check out the salad makeover below. Low Calorie - Low Satisfaction I've been a victim of this myself. I used to feel like I was "being good" if I ate a meal like this for lunch. Then I could "cheat" and have a chocolate or a muffin later. I wasn't giving my body what it needed to build muscle, and I was STILL hungry all the time. 2 cups romaine 1 tomato 1/4 cup shredded carrot 1/2 apple sliced 1/8 cup dried cranberries 2 tbsp cup croutons 2 tbsp Fanny's Italian Dressing Calories: 374 Carbs: 59% Fat: 38% Protein: 3% Low Calorie - High Satisfaction Take out the croutons and cranberries, add a protein and change the dressing for a lower calorie salad that will keep you satisfied. Try chicken or shrimp or If you are a vegetarian try some nuts, seeds, lentils or cheese for added protein. 2 cups romaine 1 tomato 1/4 cup shredded carrot 1/2 apple sliced 2 tbsp Ken's Balsamic Vinaigrette 4 oz grilled chicken Calories: 355 Carbs: 44% Fat: 29% Protein: 27%
Have a great way to add protein to your daily diet? Here are some suggestions, add your own in the comments.