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A high-protein diet can facilitate lasting weight loss.
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BI fitness journalist Rachel Hosie uses her “4/5” rule to eat enough protein without tracking foods.
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One dietitian described this approach as “reasonable” and “relaxed.”
As an active person, I know that a high-protein diet helps me feel and perform at my best.
I started eating a high-protein diet six years ago, which helped me lose 35 pounds and keep it off, in part because it helps you feel full longer. Initially, tracking my protein and calorie intake helped me understand how much food my body needed and when I was eating too much.
But I knew that counting calories or macros forever wasn’t sustainable, so I developed a simple formula that helped me stay fit by making sure I was eating enough protein.
Most days, I eat three meals and two snacks: breakfast, lunch, an afternoon snack, dinner, and dessert. Of those five meals, I make sure four provide a good amount of protein and don’t worry about the fifth.
Dietitian Nichola Ludlam-Raine told Business Insider that my approach is both practical and balanced: “It fits well with the idea of mindful eating without the need for strict tracking or counting.”
Interest in protein has exploded in recent years as people have learned that it can help lose weight and build muscle, while avoiding fad diets. According to Precedence Research, the global protein market was worth $10.37 billion in 2022 and is expected to reach $23.34 billion by 2032.
4 out of 5 protein-rich meals per day
My “rule” is flexible in practice.
For example, if I ate a simple vegetable pasta dish for dinner, I might have a high-protein yogurt instead of chocolate for dessert. If I know I’m going to have a tasty but low-protein dessert, I aim to have a high-protein snack in the afternoon.
“Ensuring that at least four of your five meals contain protein is a simple but effective strategy,” Ludlam-Raine said.
This isn’t a hard and fast rule and I certainly don’t worry if some days of fewer meals are high protein, but in general it works for me. Some days my protein intake will be higher, others less, but it will balance out.
As someone who has always been interested in nutrition and has tracked my protein intake in the past, I know which foods are a good source of protein. I try to eat meals and snacks with at least 20 to 30 grams of protein: if I eat it four times a day, I’ll be eating a decent amount overall.
Elite nutrition coach Mike Molloy previously told BI he recommends consuming 0.75 grams of protein per pound of total body mass, or 1.6 grams per kilogram, for optimal health and performance. optimal. This means I aim for around 110 grams of protein per day: three 30 gram meals and one 20 gram snack are plenty.
Flexibility means sustainability
Ludlam-Raine said eating protein throughout the day helps with satiety, muscle maintenance and overall health.
The 4/5 rule, she says, “allows for flexibility and enjoyment, which is essential for maintaining a long-lasting, healthy relationship with food.”
It’s important to be adaptable and not worry about fluctuations in protein intake, Ludlam-Raine said.
“Overall, it’s a sensible, relaxed approach that prioritizes protein without making it an overwhelming priority, which is something I often recommend to my clients,” she said.
Read the original article on Business Insider
