Protein: the nutrient we actively push
Protein keeps you full, protects muscle while fat goes, and builds muscle when you train. A palm at each meal is the easy rule.
The full lesson
Protein is the raw material for muscle, and it is the most filling thing you can eat per calorie. It also costs the body more to digest than other foods.
How much? A palm-sized portion at each meal covers most people. If you want a number: roughly 0.5–0.7 grams per pound of your goal body weight per day, spread over three or four meals. Building muscle, losing fat while keeping muscle, or being over 50 pushes you toward the higher end (0.7–1.0). Research in older adults supports about 1.0–1.2 grams per kilogram, and more for people who train.
Easy sources: eggs, Greek yogurt, cottage cheese, chicken, turkey, fish, canned tuna, lean beef or pork, beans and lentils, tofu, milk, a protein shake when a meal is missed.
Remember
- A palm per meal.
- Breakfast is where most people are missing it.