Yup. At every darn meal. There are a number of reasons, but one reason is that research has shown us that there are satiety nerve pathways between the brain and gut that tell you that you are full only once you have had a certain intake of amino acids, which are the building blocks of protein.
Carbs are easy and always available. Hanging out in the pantry and shelf-stable, or even just a piece of toast with butter for a yummy little snack can seem like an okay option (especially if that bread is sprouted and that butter is grass-fed and organic), but if we don't get a heavy dose of protein (aim for 25 to 30 grams for at least two meals per day, and another 25 through snacks and the remaining meal), we are going to be hungry.
When trying to promote weight-loss it is especially important to prioritize protein. This is because there is always some lean muscle mass lost when losing weight. Additionally, there are biological mechanisms that kick into action once we lose as little as 2% of our body weight. Those mechanisms are there for us to survive starvation, but don't deal so well with dieting so we can fit into a specific item of clothing for an event. We get hungrier, colder, the metabolism slows down, and our body tries to prevent weight loss.
Protein increases our metabolism via the thermic effect. It takes more effort (calories) to digest protein. This can help to offset the slowing down of metabolism that is the body's protection against a reduction in caloric intake.
Let me be clear: weight-loss is not just about calorie deficits. It is dependent upon lean muscle mass, liver function, environmental toxicants, an individual's metabolic profile and hormones, genetics, and subconscious, limiting beliefs around the body. One thing that research has shown and that I have seen in my clinical practice- chronic dieting over a period of a decade or more is a great way to gain stubborn and hard to lose weight. Join my next group to get out of the dieting cycle. It starts March 3rd and it's a mini group. With day-today access to me to ask ALL of your questions, it's like having a nutritionist in your pocket. happyhealthwithnomi.teachable.com/p/the-mini-upgrade
In the meantime, you need your protein. The easiest way to get a good dose of protein is chicken breast. Chicken breast is not my first, go-to protein choice, but I do love a good salad with some chicken and a yummy dressing. The recipe below includes peanut butter because it just tastes so good with chicken. Or with anything! We'll almost anything.
I'm making this for lunch this week- cooking a few portions and saving, making a batch of dressing and storing, and stocking up on colorful veggies and some fruit so I can throw everything together in a matter of moments. This recipe is a single serving- double or triple it to suit your needs.
Ingredients:
1 tbsp All Natural Peanut Butter (just peanuts!! maybe a little salt)
1/2 lime-juiced
1 tsp Extra Virgin Olive Oil
1/2 tsp Coconut Aminos or soy sauce or GF tamari
1/2 tsp Water For the salad:
2/3 cup Finely chopped purple and white cabbage
1 Cucumber (small, diced)
1/2 Red Bell Pepper (medium, diced)
A handful of any dark green leaves or herbs (broccoli sprouts are yummy!)
1 stalk Green Onion (sliced)
5 ozs Chicken Breast, Cooked (diced)
2 tbls toasted almond slivers