6. Eat More Protein
Protein takes longer to digest than fats or carbohydrates and process of digesting protein burns more calories. In one study participants ate high protein or high carbohydrate meals. Their energy expenditure was measured two and a half hours later. Researchers found that subjects were burning twice as many calories following a protein meal as they did following a carbohydrate meal.
Protein is also more satiating than carbohydrates or fat. A study published in Obesity examined the effects of protein on appetite and satiety during weight loss. Overweight men were put on a 12-week low-calorie diet and randomized into two groups. One group was given a diet consisting of 25% protein and the other were given a diet with 14% protein. The men completed questionnaires every waking hour on selected days. Compared to the lower protein group, the high protein group felt fuller throughout the day, had less desire to eat at night and were less preoccupied with thoughts of food.
Since dietary protein both increases the metabolism and decreases appetite, eating more protein may allow you to lose weight without much effort.
In a study published in the American Journal of Clinical Nutrition 19 subjects were placed on a high protein diet (30% protein, 20% fat, and 50% carbohydrate) for 12 weeks. They were allowed to eat as much of the food provided as they wished, but were instructed to eat when they were hungry and stop eating when they were satisfied. They were also told to avoid making any conscious effort to modify their body weight. The participants spontaneously decreased their food intake by an average of 441 calories a day and lost an average of 10.8 pounds.
Method: Make high-protein foods the star of every meal and replace snacks like potato or corn chips (carbohydrate fried in fat) with protein foods like beef jerky, nuts or peanut butter.