• A high-protein diet helped me lose 35 pounds and stay in shape for six years.

• I use my “4/5” rule to reach my protein goal without tracking.

• Staple foods like chicken, Greek yogurt, and chickpeas make it easier to stick to the rule.

Following a high-protein diet helped me lose 35 pounds six years ago, cut my body fat percentage in halfand keep the weight off.

I cowardly track my calorie and protein intake while losing weight, which taught me a lot about nutrition and portion sizes suited to my body and activity level. 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 try to make sure four have a good amount of protein and not worry about the fifth. This means I typically consume 20 to 30 grams of protein per meal, which is within expert recommendations for someone of my 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 is especially helpful for weight loss. It allows the body to retain muscle while losing fat quickly. calorie deficit and keeps you feeling full, making it easier to maintain that calorie deficit.

Although the idea that healthy eating is complex helps support the billion-dollar diet industry, dietitians say it shouldn’t be. Most agree that a balanced diet includes protein, carbohydrates, healthy fats, plenty of fiberand everything you want in moderation.

Here are some of the rich in protein foods I always buy to make it easier to follow the 4/5 rule.

1. Greek yogurt

A good Greek yogurt (“Greek-style” is not the same thing) is a great source of protein. If you’re trying to stick to an energy deficit, the fat-free version is great because it’s really low in calories.

The Icelandic dairy product skyr has a similar taste, is also high in protein and is naturally fat-free.

I add yogurt overnight oats and smoothies, spoon it over chilis or curries, or enjoy it with berries, honey, and granola.

2. Eggs

Eggs are a great source of protein and are also rich in nutrients. I like mine scrambled or fried over avocado on sourdough toast or in a vegetable and cheese omelette.

If you’re looking for an extra boost of protein for a few calories, you can add extra egg whites.

3. Chicken

Chicken is packed with protein and can be cooked in different ways, depending on your taste and recipe choice.

I often buy breasts because they are skinny and I prefer their texture to that of wings, legs and thighs.

Some of my favorite ways to cook chicken are baked breasts stuffed with mozzarella, pesto and basil; poached and shredded breasts added to pasta dishes or curries; and diced fried chicken in a stir-fry.

4. Ground beef

Ground beef is so easy to cook and add to dishes, and it provides iron as well as protein.

If you’re trying to cut calories, opt for low-fat beef – I often buy 5% fat beef – or you can substitute ground turkey or chicken (but be careful not to do not overcook to avoid a rubbery texture). .

I mainly use ground beef in bolognese and chili con carne.

5. Chickpeas

I’m a big fan of “flexitarian“eat: I prepare meals that contain meat, but also provide plant-based protein from chickpeas, beans, or lentils. It’s a great way to cut costs and increase your fiber intake.

Seasoned roasted chickpeas also make a great nutritious snack.

6. Babybel cheeses

I love Babybel cheeses and actually prefer the low-fat version: each has about 50 calories and provides six grams of protein. I always have them on hand in the fridge as my go-to snack for when I’m craving something salty but want something higher in protein than a bag of chips.

7. Protein powder and bars

Although I try to get most of my proteins whole, unprocessed foodsAs recommended by nutritionists, I find protein powders and bars handy 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.

Read the original article on Business Insider