get protein! Many research studies suggest that eating a low-carb and “high-protein” diet will encourage weight loss and maintain lean body mass. This happens mostly by controlling hunger while promoting good energy. Many dieters also report that protein reduces appetite.

Foods

• meat (lean cuts) and fish
• beans, legumes and grains
• eggs
• nuts and seeds
• dairy products (cheese)
• soy (tofu)

Supplements

• Protein shakes (such as whey, soy, other…)
• Protein bars (even granola, nuts, other..)

key here is to drink or eat it slowly.

these are now available at grocery shops and pharmacies in many brands and flavors: EAS, Atkins, Costco….

High Protein Diet 

• Make sure to eat protein at breakfast, lunch and dinner plus snacks.
• Try having protein shakes or bars as a meal (called meal replacement)
• Eat protein bars slowly, and buy low sugar ones only.
• Feel free to add some fruit to your protein shakes.
• You may add protein powder to your morning milk and grains cereal.
• Make this new “habit” part of your busy day schedule.
• Track your intake. Read food labels.

How much protein? Although you may hear about “high protein diet”, we think of it more as “optimal” protein in weight loss. As such, one needs roughly about 75 – 100 grams daily.