The power of protein

Though the Atkins diet has been slammed by health experts, it seems there might have been something in the science behind this popular celebrity diet. Researchers have found that eating a diet rich in protein helps you to feel fuller, as it satisfies your hunger for longer than any other food group. This is the reason why protein made up the majority of the typical hunter-gatherer diets many years ago.

The researchers found that when you follow a diet high in protein, the brain releases lower levels of the hormones which stimulate appetite. Because of this, when people eat a high protein diet they eat approximately 441 calories less per day than their usual diet, or when following other weight loss plans.

To lose 1lb of fat in a week you need to reduce your weekly calorie intake by 3,500.  When you eat a high protein diet, you lose 441 calories per day. So over the course of a week you stand to lose 3,100 calories. You will only need to lose 400 calories to shed a lb. It’s important you partake in regular exercise and eat a balanced diet to maintain a healthy weight.

The FDA (Food and Drug Administration) advises that 10%-35% of your daily calories should come from sources of protein. 10% of a 1,500 calorie diet is just 150 calories, which equates to just 1 egg. To lose weight, you should increase your intake of protein to 120 grams per day.  One tin of baked beans contains 12 grams of protein.  One cup of 2% milkfat cottage cheese contains 31 grams, half a cup of tuna has 32 grams, while a 150 gram chicken breast has 45 grams of protein, so a collective figure of 120g is realistically achievable.

However, if you don’t think you can eat enough food to hit your daily protein quota you could try adding protein powder to your weight loss diet. Far from being something only bodybuilders use to gain muscle, protein powders can also be used to add flavour and extra protein to your usual meals. It can also be used to make low calorie, low sugar tasty shakes.  There are lots of flavours to choose from such as cookies and cream, chocolate and strawberry, which are all delicious, when you add them to a healthy bowl of porridge. This will keep you feeling full until lunch.

Or if you’re feeling creative why not give this tasty recipe a try?

Frappuccino, chocolate and coffee shake

Ingredients: 1 cup of skimmed milk, 1tsp of instant coffee, a squeeze of sugar free chocolate syrup, a dash of vanilla essence, 1 scoop of chocolate whey powder and ice cubes.

Method: Pour all the ingredients into a blender and blend until you’ve reached an even, frothy consistency.

Pour into a tall glass and enjoy!

You should start your high protein diet gradually, easing yourself into this new way of eating. Make small changes at first by eating a few less potatoes at dinner, and choosing to eat more meat instead. Build up to your 120 grams of daily protein slowly, to safely enjoy the weight loss benefits of protein.