Include lean protein with each meal for a powerful way to fight hunger pains and naturally lose weight.

A common complaint among dieters is that they are always hungry. Eating a low fat diet can leave you wanting more, but you don't have to eat the kitchen sink or return to your old habits to feel satisfied. By including a little lean protein with each meal you can feel full longer.

Why Add Protein?

Protein takes longer for your body to digest so it stays with you longer (much like whole grains.) It can help you stick to a low fat diet and in turn help you to lose weight; without losing your mind.

Sources of Protein

The key is to look for lean protein to add to your meals. A ribeye at a steakhouse is not going to make the cut. Choose lean beef (such as ground sirloin,) white meat chicken and turkey, fish fillets, nuts, cottage cheese, eggs or egg substitutes, turkey bacon and sausages, reduced fat cheese and reduced fat cottage cheese or a small amount of peanut butter.

Another source of protein are the commercial protein bars and shakes. They are great for meals on the run, but use them sparingly.

How Much Protein Is Enough?

Contrary to what the Atkins Diet presents, all it takes is a handful of protein at each meal to curb hunger. The Atkins Diet may be successful for a short period of time because it does make you feel full to eat a lot of protein, however, it isn't a healthy long-term plan.

When eating lean meats, consider that your balled up fist is equal to a portion size. A portion of cheese can be an individual stick of string cheese or chunks the size of a pair of dice. Healthy nuts should be limited to a handful per day and peanut butter should be limited to a tablespoon a day.

Creating Meals with Lean Protein

The key is to look for lean protein to add to your meals. Here are some examples.

Breakfast:

· Turkey Sausage, scrambled egg substitute and whole grain toast.

· Whole grain min bagel with a light layer of peanut butter.

· Whole grain English muffin with egg substitute reduced fat cheese and turkey bacon.

Lunch:

· Grilled chicken salad.

· Tuna salad or tuna on whole grain bread.

· A small amount of reduced fat cheese with fruit and whole grain crackers.

· Reduced fat cottage cheese and fruit platter.

Dinner

· Grilled chicken breast with sweet potato and veggies.

· Lean turkey meatballs over whole-wheat spaghetti with marinara sauce.

· White chicken chili with a side salad.

· Lean pork chops, brown rice and veggies.

Snacks:

· Cottage cheese and peaches.

· String cheese with an apple.

· Sliced turkey rolled in lettuce.

· A dab of peanut butter on celery.