WHEN you think of dieting, chances are you think about cutting out carbs or unhealthy fats.
But if you really want to lose weight – and keep the pounds off long term – there are certain foods we should all be eating MORE of. Here, Dr Rupy Aujla, author of The Doctor’s Kitchen, reveals how to get more of a key nutrient, dubbed ‘nature’s Ozempic’, and the ‘Lego of biology’, to help you blast fat, and fast.
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When you hear the word “protein”, it may conjure up images of muscly men pumping weights.
“But protein isn’t just about bulking up at the gym,” says Dr Rupy Aujla, author of The Doctor’s Kitchen.
“It’s the Lego of biology, essential for everything from DNA to hormones to your immune cells.”
It’s one of the three main food groups, along with carbohydrates and fats.
But most of us aren’t getting enough of it.
While current government recommendations suggest adults need around 0.75g of protein per kilogram of weight a day, experts like Dr Aujla think the optimal amount is actually double that.
He adds that this is especially true if you are menopausal, over the age of 50 or exercise regularly.
Muscle mass naturally declines with age, and those who exercise need protein for energy and recovery.
But protein can also keep bones strong and fight the flab during and after menopause, when declining hormones play havoc with waistlines.
Dr Aujla admits he wasn’t hitting protein targets himself, and only realised during his nutritional medicine training.
“When I started increasing my protein levels, my focus improved, energy increased and my cravings reduced,” he reveals.
You don’t have to gorge on chicken breasts and protein shakes – though they can be great sources!
In his latest book on protein, Dr Aujla reveals how balancing animal and plant-based proteins will give the maximum health benefits.
Here’s your guide to optimising your protein intake. . .
WHAT ARE THE BENEFITS?
Protein is much more than just a way to build muscle – it supports various bodily functions.
“Only about 25% of protein goes to your muscles,” says Dr Aujla.
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“The vast majority of protein helps with things such as building DNA, enzymes, hormones, immune cells and haemoglobin.”
And that’s just the inner workings of the body – protein also makes you feel better.
Unlike carbohydrates, protein provides a slower and more sustained release of energy after eating.
It’s also known for its ability to keep you feeling full by stabilising hormones that influence appetite.
“We tend to have really low-protein breakfasts in the UK, such as cereals, orange juice, croissants – then we wonder why we feel hungry by mid-morning or starving for lunch,” he says.
“We need to consume protein to turn off that hunger signal.”
Protein also supports your body’s natural repair processes, which may help with health issues that cause fatigue or pain, for example.
“You’re less likely to have a chronic disease if you have high amounts of protein in your diet – that’s a fact,” Dr Aujla says.
“That is improved even further if more of that protein comes from plant-based sources.”
PLANT POWER
“Plant-based proteins are the way forward – think peanuts, almonds, walnuts, plus chia, hemp, sunflower and pumpkin seeds, as well as tofu and tempeh,” says Dr Aujla.
While dairy products such as cheese and eggs are a great source of protein, plant-based proteins, which includes legumes like lentils, chickpeas and beans, have their own benefits.
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Dr Aujla says: “They come bundled with fibre.”
Fibre is yet another crucial element of the diet that Brits aren’t eating enough of.
It can reduce the risk of heart disease, type 2 diabetes, bowel cancer, boost gut health and keep weight down.*
“If you eat meat as well as plants, you’re going to get the best of both worlds,” he adds.
GET STARTED
When it comes to choosing plant-based sources, start with the basics.
Go to the canned-foods aisle in your supermarket, grab a tin of lentils, beans or chickpeas, and throw them into a curry, casserole or stew.
They are pre-cooked and are almost impossible to spoil.
“They add texture, boost fibre and cost pennies,” Dr Aujla says.
He also recommends a tin of chickpeas roasted in the oven or air-fryer with salt and oil, which can be added to salads.
PROTEIN ON A BUDGET
Frozen edamame beans, tinned legumes and bulk-buying sunflower seeds are all kinder on the wallet.
It’s far cheaper to buy meat and fish that is frozen, too.
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Two salmon fillets (240g) cost around £4-£5 fresh, but for the same price you can get around 100g extra when frozen.
Asda sells 10 fillets (800g) for £10.
“Green lentils, split peas, chickpeas and black beans are the highest protein legumes and those are super-cheap,” says Dr Aujla.
WHAT ABOUT MEAT?
Processed meats, such as bacon, ham, salami and corned beef, are linked to an increased risk of cancer.**
But there are other meats you can enjoy without the added risk.
“Unprocessed red meat, on the other hand, gets a slightly better rap.
“Still, the NHS recommends no more than 70g of red and processed meats combined per day for adults.
“Lean, low-fat red meat can be part of a healthy diet,” Dr Aujla says.
“For people who exercise regularly, don’t smoke or have lots of vegetables in their diet, a little bit of red meat is not going to massively increase their risk of cardiovascular disease or cancer.”
UP THE ANTI-INFLAMMATORY
Modern-day diets not only lack protein, but can be inflammatory.
“We tend to be over-inflamed because of stress, poor sleep and loneliness, as well as the ultra-processed foods we regularly consume.
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“Inflammation is like the language of your immune system,” explains Dr Aujla.
For example, it is needed to help with injury or infection, but excess inflammation can lead to autoimmune diseases, dementia, heart disease and ageing.***
That’s where a varied diet, with animal and plant proteins, comes in.
Dr Aujla advises following the BBGS rule: Beans, Berries, Greens, Seeds (and nuts).
“These are all anti-inflammatory, and if I could add another one, it would be oily fish,” Dr Aujla says.
“It has omega-3 fats which are good at dampening down inflammation.
“You will see menopause symptoms improve, you’ll feel stronger and more energised and you won’t have crashes or cravings.”
How to Track Protein Intake
Every food contains a proportion of protein, as well as fats and carbohydrates.
On the packaging, you will find “protein” under the nutritional breakdown.
For example, lean beef contains roughly 25g per 100g of beef (or 31g for a 125g serving).