Rachel Hosie
Eating a high-protein diet helped me lose 35 pounds six years ago, cut my body fat percentage in half, and keep the weight off.
I loosely tracked my calorie and protein intake while losing weight, which taught me a lot about nutrition and the portion sizes appropriate for my body and activity levels. But I knew I didn't want to do it forever because I prefer to eat more intuitively.
So, I developed a simple strategy for eating enough protein, which I call the "4/5" rule. Of the three meals and two snacks I eat most days, I aim to ensure four contain a good amount of protein and don't worry about the fifth. This means I generally get 20 to 30 grams of protein per meal, which is in line with expert recommendations for someone of my body weight.
Dietitian Nichola Ludlam-Raine told Business Insider that the 4/5 rule is a "simple but effective strategy."
Protein is important for overall health, but it's particularly helpful for weight loss. It enables the body to hold onto muscle while losing fat in a calorie deficit and keeps you feeling full — making it easier to stay in that calorie deficit.
While the idea that eating healthily is complex helps sustain the billion-dollar diet industry, dietitians say it shouldn't be. Most agree a balanced diet includes protein, carbs, healthy fats, plenty of fiber, and whatever you fancy in moderation.
Here are some of the high-protein foods I always buy to make following the 4/5 rule easy.
Proper Greek yogurt ("Greek-style" isn't the same) is a brilliant source of protein. If you're trying to stick to an energy deficit, the fat-free version is great as it's really low-calorie.
Icelandic dairy product skyr tastes similar, is also high in protein, and is naturally fat-free.
I add yogurt to overnight oats and smoothies, dollop on top of chilis or curries, or enjoy with berries, honey, and granola.
Rachel Hosie
Eggs are a great source of protein and are also rich in nutrients. I like mine scrambled or fried atop avocado on sourdough toast or in a cheesy vegetable omelet.
If you're looking for an extra protein boost for a few calories, you can mix in some extra egg whites.
Chicken is bursting with protein and can be cooked in various ways, depending on your tastes and recipe choice.
I often buy breasts as they're lean, and I prefer the texture to that of wings, legs, and thighs.
Some of my favorite ways to cook chicken are oven-baked breasts stuffed with mozzarella, pesto, and basil; poached and shredded breasts added to pasta dishes or curry; and diced fried chicken in a stir-fry.
Ground beef is so easy to cook and add to dishes, and it provides iron as well as protein.
If you're trying to keep your calories low, opt for beef with lower fat content — I often buy 5% fat beef — or you can substitute it with ground turkey or chicken (but be sure not to overcook to avoid a rubbery texture).
I mostly use ground beef in Bolognese and chili con carne.
Rachel Hosie
I'm a huge fan of "flexitarian" eating: I cook meals that contain some meat but also provide plant-based protein from chickpeas, beans, or lentils. It's a great way to keep costs down and your fiber intake up.
Seasoned roasted chickpeas are a great nutritious snack, too.
I love Babybel cheeses and actually prefer the light version — each one is about 50 calories and provides six grams of protein. I always have them on hand in the fridge as a go-to snack when I'm craving something savory but want something higher in protein than a bag of chips.
While I try to get most of my protein from whole, unprocessed foods, as nutritionists recommend, I do find protein powders and bars convenient on days when I need a boost.
I add protein powders to smoothies and oatmeal and take protein bars with me when I'm on the go.
