Australian Healthy Food Guide – September 2019

6g

proteinper

30galmonds

Itmeansyoushould...

workouthowmuch

proteinyouneedeach

day,andthenincludeat

least25gofitinevery

meal,whichresearch

nowshowsisthemost

effectivewaytomaximise

protein’shunger-busting

potential.Forexample,a

70kgwomanshouldaim

foraround84gofprotein

aday,eatingprotein-rich

foodssuchas:

You’re

noteating

enoughprotein

Pastresearchhasshown...

thatwhenyourdietdoesn’t

containsufficientprotein,you

willovereat.A 2011 studyfound

that,comparedtopeopleeating

mealswith 15 percentprotein,

peoplewhoatemealsthat

containedjust 10 percent

proteinconsumedanextra

1000 kilojoulesadayjust

tosatisfytheirhunger.

Oneexplanationiscalled

theprotein-leveragehypothesis,

whichsaysthebodyhasafixed

proteintarget.Ifyoureplace

someall-importantproteinwith

fatorcarbohydrates,yourbody

willsendsignalstokeepeating

untilyouhityourproteintarget.

Butwenowknow...

thatwhenyourgoalisweight

loss,youneedtoeatmore

proteinthanwaspreviously

thoughttohitthat‘enough’

target.Thelatestscience

recommendseatingatleast

1.2gofproteinperkilogramof

yourbodyweighteverydayfor

optimalweightloss.Largely,this

istomanagehungerlevels,butit

alsohelpscounteractthelossof

musclemassthatoftenoccurs

withweightloss.

7.5g

proteinper

largeegg

8g

proteinper

100gchickpeas

21g

proteinper

95gcantuna

32g

proteinper

100gcooked

chickenbreast

5g

proteinper

100gyoghurt

12g

proteinper

100gcottage

cheese

Full for longer!

High-protein foods

can help with

weight loss

36 healthyfoodguide.com.au

hfg FEATURES