You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually.
Remember, calories still count. You'll want to make good choices when you pick your protein.
If you plan to add a lot of protein to your diet, or if you have liver or kidney disease, check with your doctor first.
The Best Protein Sources
Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:- Lean meats
- Seafood
- Beans
- Soy
- Low-fat dairy
- Eggs
- Nuts and seeds
How much protein are you getting? Here's how many grams of protein are in these foods:
1/2 cup low-fat cottage cheese: 14
3 ounces tofu, firm: 13
1/2 cup cooked lentils: 9
2 tablespoons natural-style peanut butter or almond butter: 8
1 ounce cooked lean meat, fish, skinless poultry: 7
1 ounce cheese: 7
1/2 cup cooked kidney beans: 7
1 ounce nuts: 4-7
1 large egg: 6
4 ounces low-fat plain yogurt: 6
4 ounces soy milk: 5
4 ounces low-fat milk: 4
Carbs and Fats
While you're adding protein to your diet, you should also stock up on "smart carbs" such as:- Fruits
- Vegetables
- Whole grains
- Beans and legumes (both also have protein)
- Low-fat milk and yogurt (both have protein)
Also try healthy fats such as:
- Nuts and natural-style nut butters
- Seeds
- Olives
- Extra virgin olive oil and canola oil
- Fish
- Avocados
To help manage your appetite, it also helps to split your daily calories into four or five smaller meals or snacks.
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