Make these five subtle tweaks to your daily diet to see a big payoff (and a smaller waistline!)
Pack a Protein Punch
It takes more energy to digest protein than carbohydrates or fat. If you eat 100 calories' worth of protein, you burn up to 35 while digesting, absorbing and eliminating them. With 100 calories' worth of carbs, you burn up to 15 that way. And protein is crucial for building muscle. The more muscle you have, the more efficiently your body burns calories.
Take Charge: Try these high-protein snacks
- 1 ounce part-skim string cheese with 1 medium apple (162 calories, 5 grams fat, 7 grams protein)
- 1 cup nonfat or 2 percent Greek yogurt with 1½ oz. almonds (255 calories, 12g fat, 26g protein)
- 2 tablespoons peanut butter, 2 celery stalks and 1 cup skim milk (295 calories, 16g fat, 17g protein)