- Cereal containing 13 grams of protein or
- A breakfast including eggs and beef totaling 35 grams of protein or
- No breakfast
The research is full of proofThe studies just cited were all about feeling full. That should lead to eating less, which should lead to weight loss. But does it? Here's where the rubber hits the road—or the protein hits the plate A six-month study of 65 overweight or obese participants resulted in:
- High-carbohydrate diet: 11 lbs lost
- High-protein diet: 20 lbs lost
Action pointsHow do we take advantage of these insights to shed pounds in our day-to-day routines? Simple. Make sure every meal includes some protein (or a complementary protein—see below). Just replacing carbs with protein, especially for breakfast, is a simple and effective start. You'll eat less to start the day, have plenty of protein building power working for you throughout the day, and you won't feel hungry until after your usual lunch and dinner times. Here are the basics.
Protein: A primerA protein is a chain of 20 amino acids, of which:
- Nine are called "essential," found only in food
- Eleven are called "nonessential," produced by our bodies
How much protein do we need?The USDA recommends 56 grams of protein a day for a man age 40 weighing 160 pounds, and 46 grams of protein for women—based on a 40 year old woman who weighs 140 pounds. That's about 0.36 grams of protein for every pound of body weight. You can hit those targets more easily than you might think. Meals that include meat, fish, dairy, or a super-grain will probably do the job themselves. To hit the target with vegetarian dishes usually requires only a few ounces—a small handful—of complementary proteins. You'll find some delicious complementary protein recipes—and others with meat—in my Newport Natural Health Cookbook. Download it for free
- Chilton, Ski. "How Protein Aids in Satiety and Weight Loss" Published NA. Last accessed November 28, 2016.
- "Simple Guide To Choosing Complementary Proteins" Published October 26, 2016. Last accessed November 28, 2016.
- "How to Get Enough Protein In Vegetarian|Vegan Diets" Savvy Vegetarian. Published 2016. Last accessed November 28, 2016.