What's the healthiest way to lose your holiday weight? We asked our panel of Canadian health experts — a fitness instructor, a dietician, and a doctor — to find out.
Eat More to Weigh Less
We lose muscle mass after middle age, which slows metabolism and can lead to weight gain. Research shows that diets with up to 50-percent protein may help and are safe for most (except those with kidney disease). A 130-pound adult could aim for 70 grams daily. These substitutions will add protein—but won’t add lots of fat and calories.
Instead of: 1 slice of bacon (3 g protein)
Eat: 1 egg (6 g protein)
Instead of: 1 glass of orange juice (1.5 g protein)
Eat: 1 glass of low-fat milk (8 g protein)
Instead of: 2 slices of processed cheese (11 g protein)
Eat: 3 oz of canned tuna (21 g protein)
Instead of: 2 chicken wings (9 g protein)
Eat: 3-½ oz of chicken breast (21 g protein)
Instead of: 1 hamburger patty (22 g protein)
Eat: 4 oz of lean steak (35 g protein)
Instead of: : 2 tbsp of sour cream (1 g protein)
Eat: ½ cup of cottage cheese (15 g protein)
Instead of: ½ cup of croutons (2 g protein)
Eat: ½ cup of tofu (20 g protein)
Instead of: 2 tbsp of cream cheese (2 g protein)
Eat: 2 tbsp of peanut butter (8 g protein)
This article was originally published in the January 2010 issue of Reader's Digest. Subscribe today and never miss an issue!
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