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One study showed that eating more protein (about 1.2 grams of protein per kilogram of body weight) can help maintain muscle mass and prevent muscle loss in older adults.
Indeed, a 2020 review suggested that consuming a high protein diet was one safe and effective tool for weight loss, obesity prevention, and lowering the risks of obesity-related illnesses.
Breakfast (368 calories) 1 serving Egg, Tomato & Feta Breakfast Pita. A.M. Snack (172 calories) ¾ cup low-fat plain strained Greek-style yogurt. ¾ cup raspberries. Lunch (419 calories)
Protein is an essential nutrient. See the 15 best high-protein, low-calorie foods for weight loss under 200 calories from both animal and plant-based protein.
“These diets are low in saturated fats, add whole plant-based foods, and have protein options as well,” Castro explains, adding that for these reasons the diet can aid with weight loss efforts.
Breakfast (525 Calories) 1 serving Tofu Scramble. 2 slices whole-wheat toast. ½ cup halved strawberries. A.M Snack (229 Calories) ½ cup low-fat plain Greek yogurt
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