LOSING WEIGHT WITH HIGH PROTEIN DIETS

There is evidence that protein can help people lose weight and gain muscle mass, and research shows that replacement of carbohydrates with protein may also lower triglyceride (fat in the blood) levels. A recent article in the Journal of the American Dietetic Association about the relationship between high-protein diets and weight loss cites several studies, some with promising results.

In one study, greater consumption of protein led to greater losses of both weight and fat compared with a high-carbohydrate, lower-protein diet. These increased reductions of weight and fat were probably due to the lower intake of calories and the increased feeling of fullness (satiety) that come with increased protein intake.

And women in these studies who had insulin resistance or diabetes had significantly greater losses of both weight and abdominal fat compared with other women with the same conditions who were on a high-carbohydrate, lower-protein regimen.
Try these tips to ensure that the protein you consume is lean:

-Use fat-free or low-fat Greek yogurt as a dressing for salads or add this yogurt to a fruit shake made with skim or 1-percent milk, berries, and a little no-calorie sweetener.

-Replace regular burgers with veggie burgers. (Morningstar Farms® Spicy Black Bean Veggie Burgers are terrific.)

-Use low-fat cheeses such as Laughing Cow, Cabot 75% Fat-Reduced Cheddar, Jarlsberg Lite, Alpine Lace, and Veggie Slices Soy Cheese.

-Use hummus (made from chick peas) as a salad dressing or in place of tuna salad. Hummus is downright delicious and, ounce for ounce, provides more protein without all the fat and calories of mayo