Increasing the Protein in Your Diet
Can Help You to Lose Weight!


WEIGHT LOSS TIP: Increasing the percentage of protein in the food that you eat every day is an easy way to help yourself to lose weight because protein aids weight loss in a variety of ways. Unlike fats or carbohydrates protein requires a lot of energy to digest which means that a higher percentage of the calories contained in the food you eat is actually used up just digesting the protein. Another advantage of protein is that it increases satiety meaning you feel full sooner which reduces your hunger causing you to eat less. Eating more protein also reduces your hunger during later meals which helps to decrease the total calories eaten during a day. And another important advantage to eating more protein is the benefit you will gain if it helps you to build more muscle and increase your metabolism because protein contains the building blocks needed by your body to build muscle. When you consider all these potential benefits for weight loss that you can gain by simple eating more protein it really is a no brainer to increase the amount of protein that you eat each day. The normal diet contains only about 15% of the calories as protein so a good way to aid your weight loss is to try to increase your protein percentage to about 30% of your total calories. Since there are plenty of tasty foods that are primarily protein there is no reason to not eat a higher percentage of protein so this really is an easy way to increase weight loss without going to a lot of extra effort.

THE ULTIMATE TUNA BURGER
  • 1 Can Tuna in water
  • 1 Egg White
  • 1/4 Cup Buckwheat Pancake mix
  • 1/4 Cup Chopped Onions
  • 1 Teaspoon Garlic Powder(or other spice)
Form into 2 patties and Fry or Grill
Serve on a Whole Wheat Bun

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1Halton TL. et al, "The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review." J Am Coll Nutr.2004 Oct;23(5):373-85.

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