Kerri WaldronWhile many associate weight loss with endless salads, the late health and fitness guru Dr Michael Mosley had a different perspective. The dieting expert, who sadly passed away earlier this year, was a firm believer in the power of protein for satiety and weight management.
Contrary to popular belief, he argued that protein isn’t just found in meat like steak and chicken, or fish. In fact, he identified three non-meat foods that can significantly boost your protein intake.
The author and broadcaster, known for creating The Fast 800, 5:2, The Way of Life and The Fast 800 Keto diet plans, as well as hosting the Just One Thing podcast, emphasised the importance of protein, particularly as we age. Protein plays a crucial role in the growth and repair of body tissues, and is key for maintaining healthy muscles and bones.
It’s also thought to help reduce body fat, preserve lean muscle, promote feelings of fullness and aid weight loss. During a Q&A on a social media forum, Dr Mosley highlighted the importance of incorporating protein into your diet for overall health.
He reassured Mumsnet members that protein can come from sources other than meat and fish, suggesting three alternative protein-rich foods that can be easily added to any diet, reports Gloucestershire Live. These are:
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The doctor was responding to a query about his suggested protein intake. He was asked: “You say that people should aim for at least 20g of protein per meal and that you aim for 100g per day (so more). The only way I can see of achieving something like that is by having some kind of meat or fish at least twice a day.
“Yet you also advocate eventually settling on a ‘Mediterranean style’ diet which, if I understand correctly, involves only moderate amounts of fish and quite sparing amounts of meat, with grains, pulses etc. making up the rest of the protein base. Is it possible to get the kind of protein intake you suggest this way? Do you personally do it? Or is your Mediterranean-style diet a bit more of a compromise with a higher meat and fish content. I’m a 50 year old male, and don’t mind eating plenty of meat and fish if that’s what’s best. But then there is some nutritional (and environmental) advice not to.”
He replied: “It is tricky to get enough healthy protein in your diet and as you say, there are also environmental and ethical questions to consider. I aim to eat oily fish at least 3 times a week, try to limit my meat intake to less than 100g a day (a piece the size of your palm, which would give you around 30g of protein) and I also use tofu as a meat substitute.
“I am a big fan of lentils, which are cheap, full of fibre and protein, and there are lots of delicious recipes out there. Full-fat Greek yoghurt is also a great breakfast, or dessert (with nuts and berries), and because its strained contains far more protein than normal yoghurt.”
The doctor also expressed his belief that people might be making a mistake by adhering to the guidelines on protein intake for adults, which is 0.75g protein per kg body weight per day. This equates to 56g/day and 45g/day for men and women with average body weights (75 and 60kg respectively).
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However, he suggested that this significantly underestimates the required amount, particularly for older individuals who need to consume much more protein. He explained: “There is quite a lot of evidence now that current guidelines on protein are set too low, particularly for people as they get older. As I’m sure you are aware you need protein to build muscle, but it is also vital for healthy bones.”
“I am a 66 year old male, reasonably active, and I weigh 80kg. I aim to eat around 100g of protein a day, equally divided between meals.”
Source: bing.com
