Eat More to Weigh Less

We lose muscle mass after middle age, which slows metabolism and causes weight gain. Eating up to 50 percent more protein may help, says new research, and is safe for most people (except those who have kidney disease). An adult weighing 130 pounds could aim for 70 grams daily. Try these substitutions, which won't add lots of fat or calories.

Want to drop the pounds? Pile on the protein!

INSTEAD OF 1 slice bacon (3g protein), EAT 1 egg (6g protein)

INSTEAD OF 1 glass OJ (1.5 g protein), EAT 1 glass low-fat milk (8 g protein)

INSTEAD OF 2 slices American cheese (11 g protein), EAT 3 oz canned tuna (21 g protein)

INSTEAD OF 2 chicken wings (9 g protein), EAT 3.5 oz chicken breast (21 g protein)

INSTEAD OF 1 hamburger patty (22 g protein), EAT 4 oz lean steak (35 g protein)

INSTEAD OF 2 tbs sour cream (1 g protein), EAT 1/2 cup cottage cheese (15 g protein)

INSTEAD OF 1/2 cup croutons (2 g protein), EAT 1/2 cup tofu (20 g protein)

INSTEAD OF 2 tbs cream cheese (2 g protein), EAT 2 tbs peanut butter (8 g protein)