Protein and Weight Loss
With all the popular fad diets around, it can be confusing to know what is a healthy way to lose weight. Popular protein diets are back in vogue as a means of losing weight quickly. And depending on the protein choices some include fatty cuts of meat, little fruit and vegetables, or whole grains, and little dietary fibre. High-protein diets are not a life-long healthy eating plan!
On the flip side, many people mistakenly cut out meat and dairy from their diet thinking they are saving themselves calories and fat. When in fact, meat and dairy products provide very little dietary fat to the average Canadian diet, and provide quality protein, vitamins and minerals.
A lot of extra fat and calories in our diets comes from eating 'Other Foods', such as added fats and oils, sauces, processed and packaged foods and eating out at restaurants.
Sources of Dietary Fat in the Average Canadian Diet
(Agriculture Nutrient Assessment Program, 1996)
Eating some protein and fat at a meal can help satisfy hunger and control blood sugar following a meal. Successful long-term weight loss plans include plenty of fruit and vegetables, fibre-rich whole grains in addition to lean meats, poultry, fish and lower fat dairy products.
Eat 2-3 servings per day of protein-rich foods that are lower in fat such as pork, chicken, beef, fish, eggs and beans. Also eat 2-4 servings per day of lower fat dairy products such as milk, cottage cheese and yogurt.
Examples of quick snack or meal ideas:
- 1/2 cup of cottage cheese, 1/2 multi-grain bagel and a piece of fruit.
- 1 cup of milk and low-fat bran muffin.
- Lean pork slices, 1/2 cup of wild rice and 1 cup vegetables.
- 1/2 can of salmon or tuna packed in water, 1 cup of cooked pasta, sliced cucumber, onion and red peppers tossed with low-calorie salad dressing.
- Whole-wheat English muffin topped with lower-fat cheese, sliced ham and tomato.
While protein is an important part of weight control and a safe eating plan, healthy weight loss involves eating from all food groups.
For more information on protein click here: Role of Meat in the Diet