Never skip this nutrient at lunch if you want to lose weight fast
Scientists name the nutrient you should eat at lunch (photo: Magnific)
Protein in the daily diet, especially during lunch, can help improve appetite control and reduce overall calorie intake, which may support weight loss. Protein-rich meals provide a longer-lasting feeling of fullness, helping to avoid overeating throughout the day, according to Eating Well.
Why you should eat protein at lunch
It helps you stay full longer
If you feel hunger attacks shortly after lunch, it may be a sign that your midday meal contained too little protein. Protein is the most satiating macronutrient and keeps you full longer than carbohydrates or fats.
Consuming enough protein at lunch can lead to reduced food cravings and better adherence to a target calorie intake. This happens because protein lowers the level of the hunger hormone ghrelin while increasing levels of satiety hormones such as peptide YY (PYY), GLP-1, and cholecystokinin.
Helps preserve muscle mass
The journal Nutrients states that protein is one of the biggest drivers of body recomposition and overall fat loss. During a calorie deficit, protein requirements increase.
This is because consuming fewer calories can increase the risk of muscle tissue breakdown.
It is recommended to aim for at least 30 g of high-quality protein per meal, distributed across three meals per day (including lunch).
It is also beneficial to prioritize protein sources rich in leucine, a branched-chain amino acid that plays a key role in muscle protein synthesis. Common sources include dairy products and eggs.
Slows digestion and prevents blood sugar spikes
Afternoon energy crashes and food cravings can often derail weight loss efforts. Fortunately, adding more protein to lunch can make a noticeable difference.
Protein helps slow digestion and blunt blood sugar spikes, leading to more stable energy levels.
The key is to combine carbohydrates with protein to prevent sharp glucose spikes.
5 ways to add more protein to your diet
Meal prep in advance. The main recommendation for increasing protein intake at lunch is to prepare meals ahead of time. This makes it easy to reach 30 g of protein at lunch throughout the week.
Add Greek yogurt or cottage cheese. One simple way to increase protein at lunch is to add 3/4 to 1 cup of Greek yogurt to meals. This can easily increase protein intake by 15–20 g.
Choose canned fish. It is worth keeping ready-to-eat protein sources in your pantry, such as canned tuna, salmon, or sardines. Canned fish provides a quick and easy way to add protein to meals.
Protein powder. One scoop of protein powder can significantly help reach the desired protein intake. It can be added to oatmeal or smoothies at lunch to provide 20–30 g of protein.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
