Consume enough quality protein. Protein is important in building muscle mass which burns more fat stores than other tissues in the body. Also, protein in the diet makes you feel full longer as it releases energy later than sugar. Good sources of quality protein include fish, low fat cottage cheese, low fat yogurt, skim milk and egg white. Include 20 percent to 35 percent of totally calories in the form of protein. This will help you preserve muscle mass and provide satiety effect while trying to lose weight.
Muscle tissue is critical in keeping our metabolism elevated. We want to consume enough protein and exercise enough so we build lean muscle. Losing muscle will mean we can eat fewer calories per day so we don’t gain weight.
Most adults in North American consume enough protein from animal products such as fish, meat, cheese, milk and eggs. If you are a vegetarian or do not consume dairy products, you will need to include more legumes (dry beans, peas, lentils) that are high in protein. You can replace the higher fat meats with these high fiber, high protein legumes to help you lose weight. Consuming more dry beans and dry peas not only help you lose weight, maintain the weight loss but it is also healthier for you.
