Cutting calories? Increase protein intake first!

Are you surprised?  Do you cut out or reduce meat consumption when you are trying to lose weight?  Bad idea!  Here’s why:

Studies have shown that for successful weight loss it is important to not only maintain but increase your protein intake.  The reason for this is that as you lose weight you don’t want to lose muscle mass.  This is especially important as women age and are losing muscle anyway. 

By increasing your protein intake you will maintain and/or build lean muscle while losing fat.  So, follow a diet that promotes a reduction in carbohydrates and increase protein intake.  If you reduce your protein intake too much along with reducing your calories you will lose muscle mass which can result in other problems as you age such as sarcopenia (muscle loss), or frailty.

As you know lean meat is a good source of protein, but here is a list of great alternative protein sources you may not be aware of:

15 Sources Of High Protein Other Than Meat

Item	Serving	Protein	Carbohydrates
1. Soy Beans (boiled without salt)	1 Cup	29g	17g
2. Ricotta Cheese	1 Cup	28g	7g
3. Low Fat Cottage Cheese	1 Cup	28g	6g
4. Lentils (boiled without salt)	1 Cup	18g	40g
5. Bulgur (unprepared)	1 Cup	17g	106g
6. Split Peas (boiled without salt)	1 Cup	16g	41g
7. Oat Bran (unprepared)	1 Cup	16g	62g
8. Red Kidney Beans (boiled without salt)	1 Cup	15g	40g
9. Large Lima Beans (boiled without salt)	1 Cup	15g	36g
10. Rice – White Long Grain (parboiled)	1 Cup	13g	151g
11. Cowpeas (boiled without salt)	1 Cup	14g	36g
12. Yogurt (plain with skim milk)	8 oz/1 container	13g	17g
13. Potatoes (Gratin with butter)	1 Cup	12g	28g
14. Soft Tofu	1 Piece	8g	2g
15. Dry Roasted Peanuts (without salt)	1 oz/28 units	7g	6g

Source: USDA Nutritive Value Of Foods & USDA National Nutrient Release 20

If you have any questions about how to incorporate protein in your diet please don’t hesitate to contact us at Fit4You.

Elisabeth