Ah, winter. While increasing your protein intake may help you lose some weight, making your meals too meat-heavy may have the opposite effect. In fact, according to research presented at the 18th International Conference on Nutrition and Food Sciences , meat consumption was significantly linked to the rise in obesity rates. Instead, try getting some of your protein from healthier, fiber-rich sources, like nuts and legumes, or at least opt for leaner cuts of meat when you do indulge.
A two-tablespoon serving of natural or organic peanut butter—crunchy or smooth—contains 8 grams of protein, 25 percent of your daily niacin, and 16 grams of good, monounsaturated fat, and fiber, making it an ideal stand-in for the saturated fat in meats. A 2013 study in the British Journal of Nutrition found that eating peanut butter in the morning can help rein in your appetite for the rest of the day. Sprinkle with flaxseeds, a few berries and a drizzle of honey. For a quick snack later in the day, spread a tablespoon of your favorite peanut butter onto a firm-ripe banana. The carbs will give you a mood and energy boost, while the protein will keep you going for hours until mealtime. Don't miss the 19 tips a weight-loss coach won't tell you for free.
Dairy fat, that is. You may be surprised to hear it, but fat-free food doesn't necessarily translate to a fat-free body; According to a European Journal of Nutrition study, participants who ate full-fat dairy tended to weigh less and gained less weight over time than those who opted for non-fat products. Experts explain that non-fat foods can be less satisfying overall thanks to the low fat content (since fats are digested slowly and can keep you fuller longer ), and because many fat-free food items are made with waist-widening artificial ingredients.
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